Calcium Rich Foods: If you include some things in the diet, then it gives you more nutrition than milk. You get about 300 milligrams of calcium from a glass of milk. With this, 25 percent of the daily requirement of calcium is met. At the same time, the body needs 1000 to 1200 mg of calcium daily. Know about those 7 foods from which you can get more calcium than a glass of milk-
Tofu
200 grams of tofu contains 700 milligrams of calcium. Tofu can be used in place of both these things in recipes with paneer and cottage cheese. You can add vegetables to it or make a plain salad from it.
Almond
You can eat almonds raw or soaked. There is more than 300 mg in 1 cup of almonds. Apart from this, almonds can be consumed with milk, in making almond butter and kheer or other sweet things.
Curd
One cup of curd can provide 300 to 350 milligrams of calcium. You can eat curd daily for breakfast, lunch or dinner.
Chickpea
Two cups of chickpeas contain 420 mg of calcium. Chickpeas can be used in simple curry masalas. It can also be mixed with vegetables or eaten as a salad.
chia seeds
There are 350 milligrams of calcium in 4 tablespoons of chia seeds. Put chia seeds in a glass of water and soak it for an hour and drink it. You can also include chia seeds in smoothies, shakes and puddings.
Sesame seeds
You can get 350 mg of calcium from just 4 tbsp of sesame seeds. You can eat salads and many foods by garnishing them with sesame seeds.
ragi
Ragi is rich in calcium. There is 345 mg calcium in 100 grams of ragi. Make sure that you eat ragi in any form at least 4 times a week. Include ragi flour in your diet in the form of roti, cheela, pancake, laddoos.
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