Nov 3, 2025
Ashwini BNJust two tablespoons of chia seeds offer more calcium than a glass of milk. Sprinkle them on yogurt, blend into smoothies, or soak overnight for a bone-strengthening pudding.
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A spoonful of sesame seeds adds crunch and a calcium punch. Rich in minerals, they’re perfect for salads, stir-fries, or even as tahini — a smooth, calcium-rich paste.
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Almonds don’t just boost energy; they also supply impressive calcium. A handful daily supports bone health while offering heart-healthy fats and vitamin E.
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Made from soybeans, tofu is a calcium champion — especially if calcium-set. It’s versatile, easy to cook, and an ideal choice for plant-based diets.
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Ragi is a traditional grain rich in calcium, iron, and fiber. Replace regular flour with ragi for rotis or porridge that keep your bones strong.
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Kale provides more absorbable calcium than milk. Add it to salads, soups, or smoothies for a leafy boost that nourishes both bones and body.
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Canned sardines with bones are a calcium powerhouse. Along with omega-3 fats and vitamin D, they support bone and joint health naturally.
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Amaranth is a gluten-free grain loaded with calcium and protein. Cook it like quinoa or add it to porridge for a nutritious, filling meal.
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Though derived from milk, yogurt contains more calcium per serving, plus probiotics that improve absorption and gut health.
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Dried figs are a tasty, natural way to up your calcium intake. Snack on them mid-day or add to cereals for a sweet, bone-loving boost.
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