1. Amaranth
Amaranth has more calcium than many other seeds we eat in our diet.
2. Ragi
One of the greatest sources of calcium is ragi, often known as finger millet. About 345 mg of calcium can be found in just 100 grams of ragi. Make sure to eat ragi at least four times per week in some form.
3.Tofu
Tofu is a low-fat, cholesterol-free, complete-protein, calcium-rich food made from plants, making it a great option for vegetarians and vegans.
4. Yogurt
Plain yogurt is a great calcium source, just like milk. For the same serving size, it actually has more calcium than milk.
5. Almond milk
Almond milk is made by blending purified water and crushed almonds. Calcium carbonate, a mineral present in limestone, is typically added to this milk made from nuts.
6.Seeds
Seeds like pumpkin, flaxseeds and sunflower seeds are rich in nutrients and have more calcium than milk.
7. Sardines
Omega-3 fatty acids, which are critical for maintaining a healthy heart, brain, eyes, and other organs, are abundant in sardines. Additionally, they are one of the few foods that contain a good amount of calcium.
8. Figs
Figs are amazing at curing constipation due to high fibre content. They also contain a lot of calcium.
9. Oat milk
Oat milk has calcium carbonate added as part of the fortification process, just like almond milk. Although you can prepare your own oat milk, fortified commercial versions will have additional nutrients.
10. Orange juice
Orange juice that has been fortified with calcium is another choice if you do not like plant-based milk for your calcium needs.