Food for thought: What to eat for stronger bones and teeth?

Calcium is an essential mineral for our health and milk is a primary source of it. Since childhood, we are forced to drink milk as it is loaded with calcium. It not only keeps our bones and teeth stronger but plays an important role in heart health, muscle function and nerve signaling.

The daily recommended intake of calcium as per the National Institute of Health (NIH), UK is 1,000 mg for adults. However, women over 50 should get 1,200 mg per day while children aged 4–18 are advised to consume 1,300 mg.

Also watch: Lactose intolerant? Non-dairy substitutes for milk you should know about

Well, if you are not a fan of milk or are lactose intolerant, worry not! You can still get your daily dose of calcium by adding these non-dairy foods to your diet. Take a look!

Seeds

Calcium-rich seeds like sesame, celery and chia are the best alternatives to dairy products. These tiny nutritional powerhouses contain magnesium, iron, phosphorus, zinc and selenium and are also loaded with the goodness of protein and healthy fats.

​Leafy greens

Leafy greens are an incredible source of calcium. Spinach, kale, methi and moringa leaves are high in calcium content and can easily meet your daily needs. These are also rich in iron, which is essential for the formation of red blood cells.

Legumes

Legumes including beans, chickpeas and lentils have decent amounts of calcium in them. They are high in fiber, protein and micronutrients and contain iron, zinc, folate, magnesium and potassium which are all essential for overall health.

Almonds

Of all the nuts, almonds are amongst the highest in calcium content. They are a great source of healthy fats that can help manage cholesterol. Additionally, almond milk is the best substitute for dairy milk for people who are lactose intolerant.

Apart from these, some other sources of calcium are figs, tofu, broccoli, sweet potato, sunflower seeds, ladyfinger and oranges.

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