Milk substitute with high calcium food for daily diet to remain fit and strong eat sweet potato arugula tofu sesame seeds orange

Calcium Rich Diet: Consumption of milk is very beneficial for health. On the other hand, apart from being protein rich, milk is also rich in calcium. Although some people do not like to drink milk at all. In such a situation, if you want, by including some foods in the diet (Calcium rich diet), you can not only fulfill the deficiency of calcium in the body but also keep yourself fit and healthy.

Calcium intake helps in strengthening the bones and muscles of the body. Whereas milk is considered the best source of calcium. Because of which many people consume milk in their daily diet. Although if you do not like to drink milk. We tell you the names of some calcium rich foods. By consuming which you can complete the calcium deficiency in the body in a few days and make yourself physically strong.

Sesame

According to Medical News Today, along with calcium, zinc and copper are also present in plenty in sesame seeds. About 88 mg of calcium is found in 1 teaspoon of sesame. In this case, you can eat salad or bread by sprinkling sesame seeds on it. This strengthens the bones of the body.

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Sweet potato

Potassium, vitamin A and vitamin B are also present in good amounts in calcium-rich sweet potato. 68 mg of calcium is found in 1 large size sweet potato. On the other hand, consuming sweet potato improves eyesight. Along with this, the risk of getting cancer also reduces.

Orange

Orange is considered the best source of Vitamin C and calcium. 74 mg of calcium is present in 1 large size orange. Apart from this, the amount of calcium in 1 glass of orange juice is 300 mg.

Arugula

Arugula included in green vegetables is calcium rich as well as low calorie food. 32 mg of calcium is present in 1 cup of arugula. In such a situation, by consuming 3-4 cups of arugula every day, you can complete the amount of calcium in the body. At the same time, consumption of arugula is considered best to beat cancer.

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soy milk

Calcium is found in soya milk as much as in cow’s milk. At the same time, soy milk is also rich in calcium carbonate and vitamin D. Apart from this, the amount of saturated fat in soy milk is also very less as compared to milk. Due to which the consumption of soy milk is considered healthier than milk.

Tofu

Tofu is also considered the best source of calcium. Although the amount of calcium in tofu is based on its quality. At the same time, the amount of calcium in ½ cup tofu can be between 275-961 mg.

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