Other sources of calcium for bones
Since childhood, we have been taught that consumption of milk is necessary for strong bones and teeth. But if you don't like milk, have lactose intolerance, or just want to add something new and nutritious to your diet, no worries. People often depend on milk for calcium, but there are many food items in the Indian kitchen which contain more calcium than milk.
As age increases, bones become weak, which can cause difficulty in walking. To fulfill the deficiency of calcium, people often resort to milk. While 100 grams of milk contains about 125 mg of calcium, some traditional Indian foods are far more effective in this regard.
According to Delhi-based nutritionist Lavneet Batra, desi foods like sesame, ragi, rajgira, drumstick leaves, figs and kidney beans play an important role in strengthening bones. Let us know 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 contains about 975 mg of calcium, which is several times more than the calcium present in milk. It is also rich in magnesium, which helps in activating vitamin D and absorption of calcium in the body.
Ragi
Ragi is considered to be a powerhouse of calcium, as 100 grams of it contains about 344 mg calcium. Along with strengthening bones, it is also very beneficial 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 in repairing and strengthening bones. It is also used extensively during fasting.
Drumstick Leaves
Fresh drumstick leaves contain 185 mg calcium per 100 grams. They are also rich in Vitamin C, which helps the body to better utilize the calcium obtained from plants. These leaves can be used in vegetable, soup or paratha.
dried figs
If you have a sweet tooth, dried figs can be a healthy option. 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.
kidney beans
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. It also contains protein, magnesium and iron. By soaking and cooking kidney beans properly, the body is able to absorb its nutrients in a better way.
Avoid dependence 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 essential. By adopting a balanced diet and healthy lifestyle, you can keep your bones and teeth strong for a long time.