You don’t need dairy to keep your bones strong. There are plenty of plant-based foods packed with calcium that can do the job just as well. Here are seven non-dairy options to add to your diet:
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This humble grain is a calcium powerhouse. Enjoy it in rotis, porridge, or even as a warm ragi drink.
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Tiny but mighty! Sprinkle them on salads, mix them into chutneys, or add them to ladoos for a calcium boost.
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These super nutritious leaves can be tossed into dals, soups, or even blended into a smoothie.
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A handful of almonds daily gives you a good dose of calcium along with healthy fats. You can snack on them as is or soak them overnight for better digestion.
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Soft, versatile, and full of calcium, tofu makes a great addition to stir-fries, curries, or even salads.
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Whether in the form of flour for rotis or popped amaranth in ladoos, this grain is a fantastic calcium source.
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These tiny seeds soak up liquid and turn into a gel, making them perfect for puddings, smoothies, or overnight oats.
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Incorporating these foods into your daily diet can help maintain strong bones and overall well-being without relying on dairy.
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