We all know that milk and their products are rich source of calcium but there are non dairy products which are good sources of calcium. Milk and their products contain sugar which is known as lactose. By this, many suffer lactose intolerance which means that many cannot digest milk and suffers bloating, allergies, acidity and vomiting. Calcium is essential for bones and teeth not only this, calcium also helps in blood clotting relaxing muscles, release hormones and helps in nervous signal. for healthy person, 1000mg calcium per day is enough but if the person is a child or women is going through menopause then their requirement increases.

Let’s talk about top 5 non dairy calcium rich sources which can be consumed by person having lactose intolerance.

1.BEANS AND LENTILS- Beans and lentils not only contains calcium but also contains fiber, magnesium, potassium and folate. Some of the beans variety we can get 200mg of calcium which is 20% of your daily requirements. In fact, one cup of boiled beans can give 12% of daily requirement of calcium.

2.GREEN LEAFY VEGETABLES- Green leafy vegetables are also good source of calcium. One cup of calcium can give 21% of your daily requirement. though it contains high amount of calcium but it also contains oxalate which prevents calcium absorption. So whenever you are consuming green vegetables make sure to put lime juice which helps in better absorption of calcium.

3.DRY FIGS(ANJEER)- Dry figs are very good source of calcium. In fact, 2 figs can give 65mg of calcium. If you combine figs with nuts and consume them in breakfast then this will help you to fulfill your 10% of you daily calcium requirement.

4.SOYA AND SOYA PRODUCTS- Soya are good source of calcium. We can get 350mg calcium from 100gm of soya, not only we will get protein but we can also get 52gm of protein. Soya milk and tofu also contains high amount of calcium. One cup of soya milk contains 300mg of calcium.

5.MORINGA LEAVES- These are also known as drumstick leaves. Moringa or drumstick leaves can provide 4 times more calcium than calcium containing in milk. Every 10gm of moringa leaves powder can provide 150mg of calcium. In fact, moringa leaves powder is provided to pregnant women because at that time calcium reqirements increases for a pregnant women. Moringa leaves powder is available in any of the ayurveda stores and if you want from online store then moringa leaves powder can be brought from amazon. Link is given at the end of this article. You can include this atleast twice a week and you can also mix this powder with the cooked food you are eating.https://tinyurl.com/mrzm3cp3 Buy on amazon through this link.