5 calcium-rich foods that are as healthy as milk

While milk has long held the crown as the poster child for calcium consumption, a plethora of other delectable options are known to be rich in calcium content and can be consumed by those who dislike milk and cannot have it due to any allergies. Most people assume that milk is the sole contender in the case of calcium richness. But, they fail to understand that to get a wholesome dose of this essential mineral, there are several other foods that can be consumed. (Images courtesy: Canva)

Often considered as the essential mineral for bone strength and teeth, calcium is indispensable for a range of bodily functions. Many don’t know that calcium plays a pivotal role in muscle contraction, nerve transmission, blood clotting, and cellular communication. If there is a calcium deficiency, it will not only lead to weakened bones, but makes a person more susceptible to fractures and osteoporosis with age. While milk has traditionally been hailed as the ultimate calcium source, here is a list of all such foods that are known to be rich in calcium-content.

Cheese is known to be rich in several nutrients that includes sodium, calcium, protein, zinc and vitamin A. Along with strengthening the bones, cheese consumption also keeps blood pressure under control. In just 100 grams of paneer, there is 42 per cent calcium and when consumed daily, it can help improve bone health apart from other benefits. So, if you do not like milk, then cottage cheese is your best bet!

Almond is one of the healthiest nuts that one can consume for the betterment of health. A mere handful of almonds daily can contribute significantly to the daily calcium intake. In just 30 grams of almonds, one can get 76 milligrams calcium. Beyond calcium, almonds are also rich in vitamin E, magnesium, fibre, and protein. Consuming a handful of almonds can make improve the bone strength, boost immunity while improving the digestive system.

Another dairy product, curd can also provide a good amount of calcium, if consumed daily. This dairy delight not only provides essential bone-strengthening mineral but also offers probiotics that promote gut health. Incorporating curd into your diet can aid in maintaining strong bones and fostering a healthy digestive system. One can get an approximate calcium content of 300 mg in just 1 bowl, which makes it a substantial contributor to daily calcium intake.

For those who do not like to consume regular milk, soy milk is a good option to get the daily intake of calcium. Soy milk is the best alternative for the lactose-intolerant people, and is often fortified with calcium to match the levels found in traditional milk. It also rich in protein and fibre and can help improve the the haemoglobin level.

Green leafy vegetables, such as kale, spinach and bok choy, are powerhouses of nutrition. Not only they are rich in potassium, iron, and vitamin C, but they also pack a respectable calcium punch. It is important to include such veggies in your daily diet to improve the calcium content. Such veggies not only improve the immunity, but helps relieve the pain in the bones and muscles as well.