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Get Benefits Of Calcium Without Drinking Milk

December 3, 2020

Here is the interesting news for all those who dislike milk; there are ways to pitch in for that calcium.

Milk is a non-negotiable item in every Indian house. As it is a good source of calcium, mothers often refuse to even consider the ‘NO MILK PLEASE’ request.

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The calcium in milk is a micronutrient which plays a very important role for the proper functioning of the body.

Some of the functions of calcium are listed below:

Functions of Calcium

  • Maintains essential skeletal structures (bone mass)
  • For blood clotting
  • Muscle contraction
  • Cellular metabolism
  • For normal heart rhythm
  • Prevents brittle bones (Osteoporosis)

You Would Also Like To  Read: Can I Give My Child Goat Sheep Milk?

Top Milk-Free Sources of Calcium

But, what if you don’t like the taste of milk? Here is a little known fact. There are lots of non-dairy foods that are equally Calcium rich.

Those who don’t like milk can accommodate Curd, Paneer, Cheese, Soya Milk, Soya Curd and Tofu in the diet.

In cereals, Ragi is the richest source of calcium.

Some recipes of Ragi that are easy for trial in the home-kitchen are:

  • Ragi and Wheat Chapatti,
  • Ragi Payasam / Ragi Laddus made with jaggery for the sweetness
  • Ragi Idly / Ragi Dosa,
  • Ragi Vermicelli Upma made with vegetables,

Sprouting Ragi enhances Vitamin C content alongside Protein and fiber. Using sprouted Ragi as an ingredient in millet flours or multi-grain flours is a direct way of enhancing the nutritive value of the end product.

Sources of Calcium

1. Source:

Dairy Products:


  • Curd
  • Paneer
  • Cheese
  • Soya Milk
  • Soya Curd
  • Tofu

2. Source:



  • Ragi
  • Whole Wheat
  • Corn
  • Oats

3. Source:

Dark Leafy Greens:


  • Spinach
  • Kale
  • Turnip
  • Cauliflower Leaves

4. Source:

Nuts & Oil Seeds:


  • Sesame Seeds
  • Poppy Seeds
  • Almond
  • Walnut

5. Source:



  • Cabbage
  • Cauliflower

6. Source:

For Non-Vegetarians:


  • Salmon
  • Sardines With Bones

Other Source:

  • Calcium Fortified Juices

Some Tips to Include Milk in Diet (Not Applicable for Lactose Intolerant Candidates)

Below are some smart ways of using milk as a hidden ingredient in your daily diet.

  • Make wheat flour dough with milk for making Indian bread ( Chapathi / Roti)
  • For preparing veg curry use curd, milk, cream (in less quantum)
  • Change the flavour of milk by using honey
  • By using fruits while making the fruit custard or pudding with fruits
  • Smoothies (fruits and milk/yoghurt)

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While dairy is the most renowned source of calcium, there are many other amazing sources as well, which contain high levels of this crucial mineral: plants, tree nuts, and fortified sources!

So, whether you're lactose intolerant or just not a big fan of milk, you can still get the calcium you need by eating these foods.

Must Read: From Breast To Bottle Weaning Your Baby Off Breast Milk

Contributed by-

Ms Savitri (Clinical Nutritionist, Jayanagar)

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