Calcium is crucial for human health and is found in milk. As children, we are obliged to drink milk daily because it contains calcium, which strengthens bones and teeth. Also needed for muscle and nerve signaling. However, what if you dislike milk or are lactose intolerant?
Most individuals should consume 1,000 mg of calcium daily. Over-50 women need 1,200 mg per day, while 4–18-year-olds need 1,300 mg. One glass of 250 ml milk has 300 milligrams of calcium.
45 grams of chia seed daily provides as much calcium as a glass of milk. This protects teeth, nails, and bones. Chia seeds include fiber and protein, keeping you satiated longer. High-quality protein helps build muscle. Increase its consumption by adding it to smoothies or desserts.
The small black or white sesame seeds are calcium-rich. Additionally, they are rich in manganese, zinc, and copper. Sesame seeds provide 300 milligrams of calcium per 30 grams. It reduces knee osteoarthritis risk when added to salads or smoothies daily. They also cut cholesterol, blood pressure, and inflammation.
Manganese and calcium are abundant in poppy seeds. Twenty grams of these small seeds provide 300mg of calcium. Protein and copper are abundant in these seeds. Daily poppy porridge or hawala helps your body use amino acids, lipids, and carbohydrates and maintains bone health.
Calcium-rich dark leafy greens are also great. Methi, moringa, and kale are calcium-rich and may be eaten regularly. Just 150–200 grams of these green leaves provides enough calcium. They are also rich in iron, which is needed to make red blood cells.
Ragi and finger millet provide almost 300 mg of calcium per 100 grams. This millet's potassium content helps control blood pressure. Ragi, rich in iron, helps create hemoglobin. Studies reveal that this millet is excellent for diabetics since it does not raise blood sugar.
Other excellent sources of calcium are kidney beans, dried moringa, almonds, figs, tofu, broccoli, sweet potato, sunflower seeds, ladyfingers, and oranges. Kidney beans are also a good source of calcium.