We all know that we need calcium to strengthen bones, but some people are victims of lactose intolerance, that is, they are unable to digest milk and its products properly, due to which they have to face problems like diarrhea, gas, and bloating. In such a situation, if you want to get calcium, then you can choose many other options instead of milk products.
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, then you will get 35 percent calcium of daily need.
Tofu, a soybean product, is a rich plant-based source of calcium. Tofu also contains many other nutrients, including protein. This food item looks exactly like paneer. It should be included in the daily diet.
Almonds are not only rich in healthy fats but also contain a good amount of calcium. However, they are also high in calories and should be consumed within limits. You can eat it directly or after soaking it.
Kale is a green leafy vegetable that is not only low in calories but also rich in calcium. If you consume one cup of kale, you will get about 20 percent of your daily calcium requirement. You can eat it as a vegetable or salad.
Oranges are usually eaten to meet the needs for vitamin C, but you will be surprised to know that they also contain plenty of calcium. If you do not want to drink milk, you can drink orange or its juice.
(PC: Zee news)
