Our bones and enamel are the place the physique shops most of its calcium. And smaller quantities in your tissues and blood. Your physique strives to maintain the extent of calcium in your blood fixed. However, in case your blood stage drops on account of not consuming sufficient calcium, your bones will launch calcium to maintain the degrees secure, which could ultimately lead to weaker bones.
Although there are numerous calcium dietary supplements available in the market, a balanced weight-reduction plan is the best method to keep up calcium ranges over the long run.
Here are 5 meals which have extra calcium than a glass of milk:
1. Spinach
Calcium content material: 245 mg in a single cup of boiled spinach.
You can add cooked spinach to your common flour to make spinach rotis or us it in soup as a ultimate garnish until it wilts.
2. Ragi
Calcium content material: 344 mg in a single cup of ragi flour.
You can add ragi to wheat flour to enhance the dietary profile of your rotis or make dosas or idli.
3. Halim or Garden Cress Seeds
Calcium content material: 266 mg in 100g of seeds.
You could make halim drink utilizing in a single day soaked seeds combined with lemon or make halim laddoos with jaggery.
4. Amarnath or Rajgira Leaves
Calcium content material: 276 mg in 100g of cooked, boiled leaves.
You can use the leaves equally as spinach, by including cooked amarnath leaves to your common flour to make rotis . Amarnath leaves make an important sabji or might be added to soups and salad.
5. Dried Figs- Anjeer
Calcium content material: 362 mg in 1½ cups of dried figs.
You can slice dried figs and add them to all the things from oatmeal to yogurt, or attempt them on this scrumptious recipe for Quinoa Salad with Figs and Mint.
So, if you’re lactose illiberal or try to chop again on dairy – milk or milk merchandise aren’t the one sources of calcium you have to depend on.
There are loads of non-dairy sources like spinach, rajgira, ragi, fortified orange juice, almond milk and nuts and seeds which have equal or extra calcium content material than dairy.
(This article is supposed for informational functions solely and should not be thought of an alternative to recommendation supplied by certified medical professionals.)
