Do you also depend only on milk for calcium? But now you don't need to do this, because experts are telling you about 4 powerful plant-based foods that have more calcium than milk. Eating them will also keep your health good.

Do you think milk is the best source of calcium? Think again! Since childhood, we have been hearing that drinking milk is essential for strong bones. Milk has always been considered the best source of calcium. There is no doubt that milk contains calcium, but do you know that there are some things in nature that contain many times more calcium than milk. Along with calcium, these also provide many essential nutrients and health benefits to the body. Ayurveda and clinical nutrition doctor Tanuja Gohane is telling us about these powerful foods that provide more calcium than milk.

Experts say, "Calcium is an essential mineral for our body. It is not only necessary for strengthening bones and teeth, but is also necessary for many functions of the body like proper functioning of muscles, maintaining the nervous system, blood clotting and controlling heart beat. Calcium deficiency can weaken bones, which can lead to diseases like osteoporosis. Therefore, it is important to take adequate calcium in the diet. "

"Dairy products, especially milk, are considered the first source to meet the daily requirement of calcium. However, many women have lactose intolerance due to which they are unable to digest milk or milk products. Also, some women follow a vegetarian or vegan lifestyle and prefer to avoid dairy products. In such a situation, it becomes even more important to know about powerful sources of plant-based calcium."

The tiny looking sesame seeds are a wonderful source of calcium. You will be surprised to know that sesame seeds contain about 8 times more calcium than milk. For example, 100 grams of milk contains about 120 mg of calcium, while 100 grams of sesame seeds can contain up to 975 mg of calcium! This can be the best option for women who do not eat dairy products at all or consume very little.

Sesame seeds are rich not only in calcium but also in other essential minerals like magnesium and zinc. Magnesium is essential for bone health, muscle function and energy. Zinc helps strengthen the immune system and heal wounds. Apart from this, sesame seeds are also rich in healthy fats, protein and fiber, which improve digestion and heart health. You can sprinkle them on salads, smoothies, porridge or include them in your diet by making sesame laddus and sesame paste.

Moringa is called the "miracle tree" because its leaves are a powerhouse of nutrition. It is a green superfood, which is rich in calcium. Moringa leaves are believed to contain more calcium than milk. Apart from this, it is rich in vitamins A and C, which are essential for strengthening the immune system and maintaining bone health.

Vitamin A is essential for vision, while vitamin C is a powerful antioxidant that protects cells from damage and boosts collagen production, which is essential for bones and skin. Moringa also contains iron, potassium, and protein. You can add moringa leaves to your smoothies, mix them into soups or dal, or use moringa powder .

Chia seeds are small black seeds known for their nutritional benefits. It is another plant-based source of calcium. Along with calcium, these small seeds are also rich in omega-3 fatty acids and fiber. Omega-3 fatty acids are good for brain health, reducing inflammation and heart health. Fiber keeps the digestive system healthy, prevents constipation and controls blood sugar.

When soaked in water, chia seeds swell and take on a gel-like texture, making these seeds easy to add to smoothies, oatmeal, yogurt and puddings. They strengthen bones as well as improve the digestive system.

Rajgira, also known by some women as Amarnath, is a gluten-free grain and packed with nutrients. It is not only a source of calcium but also a whole plant protein, which means it contains all the nine essential amino acids the body needs. It is a great option for vegetarian and vegan women.

Apart from calcium, Rajgira is also rich in iron and magnesium. Iron is essential for increasing blood and energy levels, while magnesium helps in bone health and muscle function. You can make Rajgira as porridge, pulao or use its flour to make rotis or pancakes.

By including superfoods like sesame seeds, moringa leaves, chia seeds and rajgira in your diet, you can strengthen your bones, strengthen your immune system, improve digestion and lead a healthy life. The next time you think about sources of calcium, consider these powerful plant-based options.

PC:Herzindagi