Health Care: Know from whom your body will get calcium apart from milk

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Cottage Cheese: Paneer is rich in various nutrients which include sodium, calcium, protein, zinc, and vitamin A. 100 grams of paneer contains 42% calcium, which can strengthen bones.

Almond: 76 mg of calcium can be found in 30 grams of almonds, which can strengthen bones, as well as vitamin E, magnesium, fiber and protein.

Curd: Yogurt is a good option for daily calcium intake and it also provides probiotics, which can improve gut health, 1 bowl of yogurt contains about 300 mg of calcium.

Soya Milk: Soy milk is rich in various nutrients and can be a good option for lactose-intolerant people. Soy milk also provides calcium and can improve hemoglobin levels.

Green leafy vegetables: Green leafy vegetables, such as spinach are rich in calcium as well as potassium, iron, and vitamin C and can help strengthen bones.

By including these food items in your diet, you can fulfill the entire requirement of calcium, especially for those who do not consume milk.

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