We all know that we need calcium to strengthen our bones, but some people are victims of lactose intolerance, that is, they are unable to digest milk and its products properly, due to diarrhea, One has to face problems like gas and bloating. In such a situation, if you want to get calcium, then you can choose many other options instead of milk products.
Almonds are not only rich in healthy fats but calcium is also found in good quantity in it. However, they also contain high calories and should be consumed within a limit. You can eat it directly or after soaking it.
Kale is a green leafy vegetable that is not only low in calories but is also rich in calcium. If you consume one cup of kale, you will get approximately 20 percent of the daily calcium requirement. You can eat it as a vegetable or salad.
Orange is usually eaten to meet the needs of Vitamin C, but you will be surprised to know that calcium is also found in abundance in it. If you do not want to drink milk then you can drink orange or its juice.
Sardine Fish is a rich source of calcium as well as omega-3 fatty acids and vitamin D. If you eat a medium-sized sardine fish, you will get 35 percent calcium of daily need.
Tofu, a soybean product, is a rich plant-based source of calcium. Many other nutrients are also found in tofu, which also includes protein. This food item looks exactly like cheese. It must be included in the daily diet.
(PC: Freepik)
