Milk is considered to be rich in calcium. But there are many people who dislike milk due to various reasons.It is bad for your health, as non-consumption of milk can lead to calcium and other nutrient deficiencies in the body.The impact of these deficiencies can be seen in older age.
a. Beans
Beans along with calcium have adequate amounts of protein too.In such a situation, you can consume beans as a suitable substitute for you. You can steam them or add them to salad.
b. Bananas
Banana is a major source of calcium for your body.One banana contains one mg of calcium.
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c. Oranges
Oranges are considered to be the best source of vitamin c, but they also have a much higher amount of calcium compared to other fruits.So, oranges can also be a good substitute.
d. Cottage Cheese
Paneer is a good calcium substitute for you if you’re not lactose intolerant and don’t prefer to consume milk. Calcium deficiency can also be overcome by eating paneer. 130 mg of calcium is found in 1 bowl of cottage cheese.
e. White Sesame
Protein balls made with white sesame ladoos are quite popular in millenials today, you can consume two of these every day to get your daily fix of calcium.
