Try these dairy-free sources of calcium if you don’t like milk

Calcium is the most abundant mineral in the body and is also one of its building blocks. Calcium makes 90% of our bones and teeth. For regular rebuilding and strengthening of our bones, we need a regular intake of calcium. Calcium also helps our heart muscles in pumping and neural transmission. Calcium sends signals that direct your muscles to contract and get you moving.

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For adults, the recommended intake is at least 1,000 mg of calcium every day while adolescents, postmenopausal women and older adults require a higher amount.

Although dairy products like milk, cheese and yogurt are major sources of calcium, there are many dairy-free sources of calcium as well.

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Broccoli

One cup of broccoli contains 87 mg of calcium. Adding broccoli to your diet helps to prevent bladder cancer, breast cancer, liver diseases and stomach cancer.

Kidney Beans and lentils

Beans and lentils are rich in fiber, protein, and micronutrients, including iron, zinc, folate, magnesium and potassium. Around 100 gm of raw kidney beans contains 140 mg of calcium. Boiled kidney beans are easy to digest and help lower bad cholesterol and reduce the risk of developing Type 2 diabetes.

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Seeds

Seeds high in calcium like poppy, sesame, celery and chia are easily available and can be added to your regular diet.

For instance, 1 tablespoon (9 gm) of poppy seeds contains 127 mg of calcium, which is 10% of the recommended daily value. Chia seeds are high in plant-based omega-3 fatty acids. Sesame seeds contain 88 mg calcium in 1 tablespoon which is 7% of the recommended daily value.

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Almonds

Almonds are rich in calcium. Just 100 gm of almonds contain 60 mg of calcium. Almonds are an excellent source of healthy fats, fiber and protein. They also contain magnesium, manganese and Vitamin E.

Nuts help to control high blood pressure, body fat and prevent multiple metabolic diseases.

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Tofu

Tofu is high in calcium: 100 gm of tofu contains 680 mg calcium. The best way to consume tofu is to pan-fry it or eat it raw. Avoid excessive cooking to maintain its nutritional value.