Our body requires nutrition as various macro and micro nutrients, each of them played their role in bringing us health and well -being. We all know that calcium is essential for strong bones, teeth and hair. But its benefits do not end here. Calcium also helps in heart health and muscle function. In fact, calcium deficiency can cause many health problems such as osteoporosis, arthritis hypertension and muscle cramps. Unfortunately, our body is not able to produce calcium on its own, which is why it is important to consume enough calcium through our diet.
Also read: 5 everyday foods that can ruin your teeth – what should you eat instead
Fortunately, there are many calcium -rich foods. Dairy products such as milk, cheese and yogurt are some of the best sources of calcium. But if you are lactose intolerant or vegetarian, or simply do not like milk, dairy foods and drinks have to be dug.
So how can you get calcium without dairy?
If you are deficient in calcium, your teeth may be more prone to decay Photo Credit: ISTOCK
The absence of dairy can be filled with other options that are good sources of calcium. Nutritionist Richa Doshi helped us identify him. On an Instagram post, he said, “– Osteoporosis (a condition that increases the risk for bone fractures) is very important. Even calcium for children to strengthen its bones and here The same plays an important role for development. ” He then listed some excellent non-degree sources of calcium that can consume people with milk allergies and lactose tolerance.
Also read: Struggling with hair fall? Strengthen your hair with these 5 natural foods
Which non-dairy foods are high in calcium?
1. Sesame seed
Sesame seeds (or white til) are very easy and a rich source of calcium. You can sprinkle them on your salad, rotis and bread. In fact, the popular Tahini sauce is made with this component, which is also used in the Hammus recipe. Click here to see how to make a tahini sauce.
Sesame seeds can be roasted and used as garnishing.
2. Rajgira
Rajgira or Amarant is a low GI index food, which is very good for diabetes diet. Along with various other health benefits, this ancient grains also provide a good amount of calcium to the body. Click here to see some interesting Rajjira cuisine that you can try.
3. Rajma
Rajma is also a great source of calcium, not just protein. We do not even need to tell you how to use this beans in your diet. So, Chow your favorite Rajma rice to get healthy bones. Meanwhile, it is worth seeing other delicious Rajma recipes, when you feel like getting different.
Kidney Beans is a rich source of omega -3 fatty acids Photo Credit: ISTOCK
4. Tofu
A popular choice for cheese (cottage cheese), which is made from milk, gives the tofu similar soft texture and creamy taste. Then, there are many dishes that you can make to cure calcium with tofu. Click here to know.
5. Poppy seeds
Do you know that the pope seeds are rich in calcium? In addition to providing a great taste to our traditional desserts like pudding and myths like Barfi, Pope seeds are also used in some charming dishes.
Include these calcium -rich foods that do not have dairy in your diet and live a healthy life.
