We are taught since childhood that it is important to drink milk daily for strong bones and teeth. But, if you don't like the taste of milk, have lactose intolerance, or just want to add something new and nutritious to your diet, there's no need to worry. People often increase the intake of milk as soon as they think about calcium, yet many such things are easily available in Indian kitchen which contain more calcium than milk.
As Indian people age, their bones become weak, making it difficult for some to walk. To fulfill the deficiency of calcium, people often resort to milk. While 100 grams of milk contains about 125 mg of calcium, six traditional Indian food items are far ahead in this regard.
According to Delhi-based nutritionist Lavneet Batra, indigenous foods like sesame, ragi, rajgira, drumstick leaves, figs and kidney beans play an important role in strengthening bones. Let's learn about these six superfoods that can improve your bone density and physical health.
Sesame Seeds
Sesame is considered an excellent source of calcium. 100 grams of ground sesame seeds contain approximately 975 mg of calcium – which is several times more than the calcium found in milk. They also contain magnesium in abundance, which helps in activating vitamin D in the body and absorbing calcium better.
Ragi
Ragi is considered to be a powerhouse of calcium, as 100 grams of it contains about 344 mg calcium. Apart from strengthening bones, it is a very beneficial grain for children, women and the elderly. Ragi can be easily consumed in the form of porridge, roti or dosa.
Amaranth
100 grams of Rajgira contains about 215 mg calcium. It is a gluten-free grain that contains nutrients like phosphorus and lysine, which help repair and strengthen bones. It is also used extensively during fasting.
**Drumstick Leaves**
Fresh drumstick leaves contain 185 mg calcium per 100 grams. They also contain Vitamin C in abundance, which helps the body to better utilize the calcium obtained from plants. These leaves can be used in vegetables, soups or parathas – something even India's Prime Minister Narendra Modi likes.
**dried figs**
If you like sweets, then dried figs can be a healthy option for you. 100 grams of dried figs contain approximately 162 mg of calcium. They are also rich in fiber and potassium, which help in maintaining the strength of bones for a long time.
**Rajma**
Rajma is not only delicious, but it also contains rich nutrients. 100 grams of raw kidney beans contain about 143 mg of calcium – which is more than the calcium found in milk. They also contain protein, magnesium and iron. By soaking and cooking kidney beans properly, the body is able to absorb its nutrients better.
**Don't depend only on milk**
However, calcium alone is not enough for strong bones; Vitamin D, regular sunlight, the right amount of protein and physical activity are also important. By adopting a balanced diet and healthy lifestyle, you can keep your bones and teeth strong for a long time.