Calcium is one of the essential nutrients for the growth of the body. Calcium plays a vital role in bone and tooth health, muscle movement, and cardiovascular function. It is estimated that a person should consume at least 1000 mg of calcium a day. Bone strength and density decrease with age. Doctors suggest that you should follow a calcium-rich diet to combat this. Here are some foods rich in calcium.

Yoghurt: Yogurt is one of the best sources of protein. Low-fat yogurt contains high levels of calcium.

Fish: Sardines and salmon have a high amount of calcium.

Cheese: A rich source of calcium, especially parmesan cheese.

Grains: Sesame and chia seeds are high in calories and also provide good fats and protein.

Almond: 1 cup of almond contains 385 ml of calcium.

Vegetables: Vegetables such as broccoli, radishes, and watercress known as ashali and cabbage are rich in calcium.

Fig: Among dry fruits, fig contains the most amount of calcium.

Milk: Among the available sources, milk contains the best source of calcium. Having said that vitamin D which helps in absorbing calcium is not present in milk.

Soy milk: Those who are lactose intolerant can opt for Soy milk which provides enough calcium. Calcium D and protein are also contained in this.

Orange: Though orange is known for its vitamin c, it also contains enough calcium. 100 gms of orange contains 40 ml of calcium.