However, in this article, by quoting celebrity nutritionist Pooja Makhija, we are telling you some such foods that fulfill the calcium deficiency present in milk. Deepika Padukone and Ranbir Kapoor’s nutritionist Pooja Makhija recently shared a video on her Instagram handle, in which she talks about five non-dairy calcium alternatives that you can include in your diet. People who do not like to drink milk can get their daily dose of calcium by including some seeds and vegetables in their diet which are full of this mineral.
How much calcium should be taken in a day
The daily intake of calcium for most adults is 1,000 milligrams. Women over the age of 50 require up to 1,200 milligrams of calcium per day or slightly more, while children ages 4-18 are recommended to consume 1,300 milligrams. You get 300 mg of calcium from 250 ml of milk i.e. a glass of milk.
Pooja Makhija told 5 non dairy foods rich in calcium
Just 45 grams of chia seeds daily can provide you with calcium equivalent to a glass of milk. This can keep your bones, teeth and nails healthy. Chia seeds are also rich in fiber and protein that help keep you full for longer. The high quality protein present in it can help in muscle growth. Add it to your smoothies or make pudding to increase its intake.
Small sesame seeds, both black or white, are rich in calcium. They are also excellent sources of manganese, zinc and copper. You can get 300 mg of calcium from just 30 grams of sesame seeds. Adding it to your salads or smoothies daily can reduce the risk of osteoarthritis of the knee. In addition, they can also help you lower high blood pressure, reduce inflammation, and lower cholesterol levels.
Poppy seeds are particularly rich in manganese and calcium. Generally there are three types of poppy seeds. White, blue and opium. You can get 300 mg of calcium from 20 grams of these white poppy seeds. These seeds are also rich in protein and copper. Eating poppy seeds daily can help your body utilize amino acids, fats and carbs and also keep bones healthy.
Green, leafy greens are also an incredible source of calcium. Fenugreek leaves, moringa leaves and kale are particularly high in calcium and can be a part of your daily diet. Only 150 to 200 grams of these green leaves can provide you enough calcium. In addition, such greens are rich in iron, which is essential for the formation of red blood cells.
ragi or finger millet
100 grams of ragi or millet can provide more than 300 milligrams of calcium. This variety of millet is also rich in potassium, which helps in maintaining blood pressure levels. Being rich in iron, ragi can help our body to make haemoglobin. Studies show that this millet is also beneficial for people suffering from diabetes, as it does not raise blood sugar levels.
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