To date, the only sources of calcium are dairy products, but some people do not consume milk and dairy products, which are the primary sources of calcium. There are many other good calcium options besides dairy products. Calcium is important for strong bones and teeth. Calcium deficiency can cause joint pain and weak bones.
Regular diet of calcium is essential
Calcium is transported through the body mostly through the blood to maintain stable calcium levels and hence regular intake of calcium is necessary to prevent weakening of bones and conditions like osteoporosis.
Soybean
A 100-gram serving of soybeans provides 27 percent of the daily value for dietary calcium. Various soy products are available such as soybean flour, tofu, tempeh, soy milk, soybean oil or soy chunks. Soy milk can be a useful alternative to dairy milk, especially for tea, coffee or smoothies.
Broccoli
There is about 50 mg of calcium in 100 grams of broccoli. 2 cups of broccoli contains the same amount of calcium as a glass of milk but with a better absorption rate meaning that calcium from broccoli is more easily Calcium from milk is better absorbed by the body.
Sesame
100 grams of sesame seeds contain about 97 percent of the daily value for calcium, especially raw sesame seeds. Sesame seeds are useful for a light crunch in any dish. These tiny seeds also contain magnesium, iron, phosphorus and selenium. Sesame seeds also contain protein. One of the best ways to consume sesame seeds is by sprinkling dried or roasted sesame seeds on top of your vegetables, soups or salads.
gram
There is about 105 mg of calcium in 100 grams of gram. Chickpeas are an excellent source of vegetarian protein and are also rich in iron, copper, folate and phosphorus, making them a complete vegetarian superfood. You can consume gram in steam or in the form of soup, salad or even with gravy.
guardian
This versatile leafy green contains about 100 milligrams of calcium per 100 grams, making one cup of spinach about 250 milligrams of calcium. In addition to calcium, spinach also contains oxalate, which can interfere with calcium absorption. Spinach should be boiled to reduce oxalate. Boiling spinach can reduce the oxalate content by up to 90 percent.
