Health experts recommend that men and women between the ages of 19 and 50 consume 1,000 milligrams of calcium per day. Calcium is an essential mineral for our body and is involved in many of our physical activities.Usually when we talk about calcium, we associate it with bones and teeth.

these-things-have-more-calcium-than-milk

However, it does help with many important body functions, such as blood clotting, muscle contraction, regulation of heart rate, and nervous system functioning.

Let us tell you that the bone structure of the body stores about 99% of the calcium content of the body, and the remaining 1% is found in the blood, muscles and tissues. According to health experts, the recommended calcium intake for men and women between the ages of 19 and 50 is 1000 mg.

Apart from milk, these things can also provide calcium

1. Soya milk

Whenever we think of milk substitute, we think of soy milk. Soy milk and fortified soy milk are also rich in calcium. It is also rich in Vitamin D, which you can consume if you are allergic to milk and dairy products.

2. Almonds

There is about 400 mg of calcium in 1 cup of almonds. So if you eat 1 cup of almonds in any form a day, you'll get more than a third of your daily calcium needs. You can have soaked almonds daily. You can determine how many nuts you should eat per day by tracking your calcium intake throughout the day.

3. Sesame

1 tbsp of sesame which we mainly use in paranthas or laddoos contains 88mg calcium. The unique oily flavor of sesame seeds makes it so delicious that you can even add it to salads or spicy curries.

4. Seasonal Vegetables

Apart from eating calcium-rich foods, include seasonal vegetables in your diet frequently. These vegetables are rich in phytonutrients because they are not grown hard. Seasonal vegetables can improve your health and prepare you for the season.

5. Chia Seeds

Chia seeds are rich in nutrients. It is also rich in calcium, magnesium and phosphorus.Chia seeds are easy to incorporate into your diet. These are small seeds which swell when put in water. Chia seeds can be added to almost anything from oatmeal to yogurt.