Don't depend on milk to strengthen your bones, these things will give you more calcium than that

Ananya Shroff
4 Min Read


Almost everyone consumes milk. It is an excellent source of calcium. Milk not only fulfills the calcium deficiency in the body, but its consumption also strengthens bones and teeth. If you depend only on milk to strengthen your bones, then it can harm you instead of benefiting you.
National Institutes of Health According to a Swedish study published in , drinking three or more glasses of milk a day not only increases the risk of hip fractures, but also doubles the mortality rate. So should you stop drinking milk in such a situation? According to researchers, drinking just one glass of milk daily is beneficial. Apart from this, if you want, you can also try milk alternatives.

Nutritionist Anjali Mukherjee has told about milk alternatives on her Instagram handle. All of these contain calcium equal to that of milk.
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How to take calcium without milk?

Raw carrot and spinach juice

If you cannot drink a lot of milk to increase calcium in the body, then start drinking raw carrot and spinach juice. Both these things are powerhouses of vitamins and calcium. 50 grams of juice contains 300 grams of calcium, whereas only 240 milligrams of calcium is found in 200 ml of cow's milk. In such a situation, this is a good way to strengthen bones without depending on dairy products.

Photo Credit: Freepik

Get calcium from these foods

Add sesame seeds to your diet

Black and white sesame seeds may be small in size, but they are very effective in increasing calcium. If you eat 10 grams of sesame seeds in your diet daily, you get 40 milligrams of calcium. You can eat 2-3 teaspoons of sesame seeds every day by adding them to vegetables, soup or salad. This will not only increase nutrition, but will also keep your bones healthy.

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benefits of eating beans

benefits of eating beans

If you want calcium, eat lentils instead of milk. 100 grams of kidney beans, chickpeas, black lentils and horse gram contain 200 milligrams of calcium. This fulfills your entire day's calcium requirement. You can eat them by mixing them in your salad. This will give you more nutrition than milk.

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Increase your intake of green leafy vegetables

Increase your intake of green leafy vegetables

To increase the amount of calcium, include green leafy vegetables like kale and spinach in your diet. If we talk only about spinach, then 240 grams of spinach contains 322 mg of calcium. Their consumption is very beneficial for the health of your bones.

Photo Credit: Freepik

Eat ladyfinger

Eat ladyfinger

Many people do not like ladyfinger and broccoli. But these are two vegetables that contain a lot of energy. Two cups of broccoli contain as much calcium as a glass of milk. The good thing is that our body absorbs the calcium obtained from it very quickly. Due to which the bones get adequate amount of calcium.

Photo Credit: Freepik

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more information.


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