Hate milk? Try these alternatives for better calcium intake

Drinking a large glass of milk every day is a common practice in most Indian households, as it is one of the most important sources of milk fat, protein and most importantly calcium. There is no denying the fact that milk is one of the best sources of high quality calcium, which is essential for the body. vitamin D Helps synthesize and maintain in the body Bone health and overall bodily function. However, milk isn’t for everyone; some people may suffer from lactose intolerance, while others may not enjoy the taste and texture of milk. Fortunately, there are plenty of milk alternatives that provide adequate calcium and can help keep your body healthy. Nutritional needsIf you want to increase your income Calcium Intake Without consuming dairy products, here are some great alternatives to consider:
Almond milk
Calcium content: 200–300 mg per cup (fortified)
Almond milk is a popular dairy-free alternative made from almonds and water. Many brands enrich almond milk with calcium and vitamin D, making it a suitable alternative to cow’s milk. Almond milk is also low in calories and has a slightly nutty flavor that tastes good in smoothies, cereal, and coffee.

Soy milk
Calcium content: 300 mg per cup (fortified)
Soy milk is another great dairy-free option. It is made from soybeans and is as rich in protein as cow’s milk. Fortified soy milk provides ample amounts of calcium and vitamin D, which support bone health. Its creamy texture makes it a great addition to coffee, tea, and baked goods.
oat milk
Calcium content: ~350 mg per cup (fortified)
Oat milk, derived from oats, has become very popular due to its smooth texture and mildly sweet taste. Fortified oat milk contains a good amount of calcium and vitamin D. It is a good option for those who prefer a neutral taste and want a milk alternative that pairs well with coffee, cereals, and smoothies.
Rice milk
Calcium content: 300 mg per cup (fortified)
Rice milk is made from rice and water, providing a mild and slightly sweet flavor. Fortified rice milk is a good source of calcium and is often recommended for people with allergies or sensitivities to soy or nuts. It works well for cooking, baking, and as a beverage.

coconut milk
Calcium content: ~450 mg per cup (fortified)
Coconut milk is made from coconut pulp and provides a rich, creamy texture with a distinctive coconut flavor. Fortified coconut milk can provide a good amount of calcium and vitamin D. It is great for cooking, especially in curries and desserts, and adds a tropical flavor to your meals.
hemp milk
Calcium content: 300–400 mg per cup (fortified)
Hemp milk is made from hemp seeds and is an excellent source of calcium and omega-3 fatty acids. It tastes slightly nutty and is rich in essential fatty acids, which support overall health. Fortified hemp milk provides calcium content comparable to dairy milk and is a versatile ingredient for a variety of recipes.
Chia Seeds
Calcium content: 180 mg per ounce (28 grams)
Chia seeds are tiny storehouses of nutrition and contain a good amount of calcium. They can be added to smoothies, yogurt or used to make chia pudding. In addition to calcium, chia seeds provide fiber and omega-3 fatty acids, making them a nutritious addition to your diet.

Broccoli
Calcium content: 43 milligrams per cup (cooked)
Broccoli is not a liquid option, but it is a calcium-rich vegetable that can contribute to your daily calcium intake. It is also rich in vitamins and fiber. Add broccoli to your meals as a side dish, salad, or stir-fry to increase your calcium levels.
Fortified orange juice
Calcium content: 300 mg per cup
Fortified orange juice is another non-dairy source of calcium. Many brands add calcium and vitamin D to their orange juice, making it a convenient way to increase your calcium intake. Drink it as a beverage or use it in smoothies.

Tofu
Calcium content: ~253 mg per half cup (firm tofu, calcium-set)
Tofu, especially calcium-set tofu, is an excellent source of calcium. It is made from soybeans and can be used in a variety of dishes, from stir-fries to soups. Tofu also provides protein and is a versatile ingredient in many recipes.
Almond
Calcium content: 76 milligrams per ounce (28 grams)
Almonds are not only a good source of calcium, but also provide healthy fats and protein. Eat almonds or use almond butter in a variety of recipes to increase your calcium intake.
mole
Calcium content: 280 mg per ounce (28 grams)
Sesame seeds are rich in calcium and can be used in salads, stir-fries or baking. Tahini, a paste made from sesame seeds, is another great source of calcium and can be used in sauces and dressings.
spinach
Calcium content: 245 mg per cup (cooked)
Spinach is a leafy green vegetable that provides a substantial amount of calcium. It also contains iron and other essential nutrients. Include spinach in salads, smoothies, or as a cooked side dish to increase your calcium intake.