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

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‍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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Click here to Consult The Best Pediatricians in Bengaluru

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

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Some of the functions of calcium are listed below:

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Functions of Calcium

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

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

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Top Milk-Free Sources of Calcium

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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.

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

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In cereals, Ragi is the richest source of calcium.

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

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

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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.

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Sources of Calcium

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1. Source:

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Dairy Products:

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Ingredients:

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

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2. Source:

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Cereals:

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Ingredients:

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• Ragi
• Whole Wheat
• Corn
• Oats

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3. Source:

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Dark Leafy Greens:

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Ingredients:

• Spinach
• Kale
• Turnip
• Cauliflower Leaves

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4. Source:

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Nuts & Oil Seeds:

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Ingredients:‍

• Sesame Seeds
• Poppy Seeds
• Almond
• Walnut

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5. Source:

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Vegetables:

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Ingredients:

• Cabbage
• Cauliflower

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6. Source:

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For Non-Vegetarians:

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Ingredients:

• Salmon
• Sardines With Bones

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Other Source:

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• Calcium Fortified Juices

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

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

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• 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!

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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.

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

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‍Contributed by-

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Ms Savitri (Clinical Nutritionist, Jayanagar)

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