Calcium is one of the most essential nutrients for maintaining strong and healthy bones. We’ve all heard the age-old advice — “Drink milk to strengthen your bones.” While there’s truth in that, not everyone enjoys milk, and some may even experience digestive discomfort or lactose intolerance. For others, especially children, milk is simply unappealing. So, the question arises — how can you ensure good bone health without drinking milk? Fortunately, nature offers several delicious and nutritious vegetarian alternatives rich in calcium that can easily fit into your daily diet.
Just 100 grams of sesame seeds provide a staggering 975 mg of calcium. Even one teaspoon a day is enough to boost your calcium intake. They can be easily added to ladoos, chutneys, parathas, or sprinkled over salads.
Vegetables like spinach, fenugreek (methi), collard greens, and mustard greens are rich in calcium and help maintain bone density. Regularly including them in meals is a simple and effective way to support bone health.
Known for their brain-boosting benefits, almonds are also a good source of calcium. Eating around 5–6 soaked almonds daily provides not just calcium but also protein and vitamin E.
Just two dried figs contain about 65 mg of calcium. They can be consumed as a natural sweetener or eaten as a healthy snack.
For those who are lactose intolerant, soy-based products are a fantastic alternative. Both soy milk and soy chunks offer a decent amount of calcium and are easy to include in various recipes.
Tiny but mighty, chia seeds are well-known for their calcium content. They can be added to milk, water, smoothies, fruit bowls, or desserts, making them a versatile choice for daily consumption.