Calcium is essential for maintaining bone health. Here are some non-dairy sources of calcium you can eat for strong bones.
Seeds
Chia seeds, poppy seeds and sesame are rich sources of calcium as well as other minerals such as manganese and iron, that are important for bone health.
Beans
Beans pack the goodness of fibre, zinc, and iron to support bone health. One cup of beans can provide up to 16 per cent of the daily recommended amount of calcium.
Almonds
Almonds are the best source of calcium among all nuts. They also contain vitamin E and healthy fats to support muscle tissue health.
Kale
Kale is a calcium-rich green leafy vegetable which is also low in oxalates to promote better absorption of calcium into bones.
Rajgira
Rajgira or Amaranth is an ideal source of calcium, folate, iron, and phosphorus to support bone health. It is considered the best cereal for pregnant women.
Broccoli
Broccoli contains calcium as well as twice the amount of vitamin C of an orange. It also reduces inflammation in the joints.
Conclusion
While eating calcium-rich foods, it is important to pair them with vitamin D sources to increase the absorption of calcium.