5 Surprising Foods Richer in Calcium Than Milk | Boost Your Bone Health Naturally!

Calcium plays an important role in keeping your bones and teeth strong. In fact, 99% of the body’s calcium is stored in these areas.

When your body doesn’t get enough calcium, it starts taking it from your bones, which can lead to pain, weak bones, and even fractures.

Symptoms of calcium deficiency include back and neck pain, joint cracking, tiredness, and trouble sleeping. So, it’s important to make sure you’re getting enough calcium.

Why do we get calcium deficiency?

• Poor diet: If you don’t eat enough calcium-rich foods, you might become deficient.
• Poor absorption: Sometimes, your body can't absorb calcium properly because of weak digestion or medications.
• Lifestyle choices: Drinking too much tea, coffee, or eating sugary foods can also stop your body from absorbing calcium.

So, here are 5 vegetarian foods that have more calcium than milk:

1. Til (Sesame Seeds)

Sesame seeds are packed with calcium. While 100 ml of milk has 125 mg of calcium, 100 grams of sesame seeds contain 975 mg—almost eight times more! Sesame seeds also contain magnesium, zinc, and a compound called sesamin, which helps protect cartilage and strengthen bones. You can add sesame seeds to dals, oatmeal, or even make ladoos with jaggery in winter.

2. Kulthi Dal (Horsegram)

Kulthi dal, or horsegram, is a great source of calcium. It has 300 mg of calcium per 100 grams. This dal also helps dissolve kidney and gallbladder stones. It’s a great addition to your diet, even though it takes a little longer to cook.

3. Ragi (Finger Millet)

Ragi is a fantastic source of calcium, with 100 grams containing 330 mg of calcium. It’s also high in potassium and iron. You can replace wheat flour with ragi flour to make soft rotis, or add it to dosa and idli batter for a calcium boost.

4. Rajgira (Amaranth)

Rajgira, also known as amaranth, contains about 340 mg of calcium per 100 grams. It’s not only rich in calcium but also contains all nine essential amino acids, making it a great protein source. Rajgira is also gluten-free and can be used in various recipes like chapatis or halwa.

5.Drumstick leaves (Moringa)

It has 440 mg of calcium per 100 grams. They are great for strong bones and teeth. You can use them in dals, soups, or parathas. Adding drumstick leaves to your meals is an easy way to boost calcium in your diet, especially if you are vegetarian.

Adding these foods into your daily diet will help keep your calcium levels healthy and your bones strong.

Source:-1. https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health 

                2. https://ods.od.nih.gov/factsheets/calcium-HealthProfessional/