If you want to overcome calcium deficiency, then eat these 8 foods, not medicines, keep bones and muscles healthy, more powerful than 1 glass of milk.

01

To supply calcium, people drink cow-buffalo milk. If you think that cow's milk is the main source of calcium then it is not so. There are many foods which contain equal or more calcium than a cup of cow's milk. According to the USDA, 1 cup of cow's milk contains 314 mg of calcium, which is 24 percent of your daily calcium intake. Not everyone can digest cow's milk and does not like its taste. Some people are allergic to cow's milk. Some people have the problem of lactose intolerance. In such a situation, you can supply calcium with very cheap foods. These are common foods which contain more calcium than milk.

02

Almonds- According to Health.com, each ounce of almonds contains 76 mg of calcium, which is equal to 23 whole almonds. Potassium present in almonds supports heart and bone health. Antioxidant Vitamin E prevents cell damage. The required daily protein in it is about 12 percent. In such a situation, you can also keep your bones healthy by consuming almonds. Can supply calcium.

03

Broccoli- 2 cups of raw broccoli contains about 70 mg calcium. This vegetable contains almost twice as much Vitamin C as orange. Research has shown that eating cruciferous vegetables like broccoli can reduce the risk of colon and prostate cancer.

04

Figs- 1 cup of dry figs contains approximately 162 mg of calcium. Dried figs are also rich in fiber and potassium. Besides, by consuming figs you also get supply of magnesium. It is a nutrient that your body uses for more than 300 biomechanical reactions. Magnesium maintains muscle function, maintains proper heart rhythm, strengthens bones etc.

05

Orange – One cup of large orange contains about 65 mg calcium and 1 cup of fortified orange juice contains about 350 mg calcium. Orange is rich in Vitamin C, which boosts the immune system. Oranges are also low in calories and contain antioxidants, which provide antiviral, antimicrobial, anti-inflammatory benefits to the body.

06

Tofu- Per half cup of fried tofu contains 186 mg of calcium. Tofu contains a lot of protein. However, it also contains a lot of calcium, so by consuming it you can keep bones, joints, cells, teeth etc. healthy.

07

White beans- Calcium is also found in it. Half cup of canned white beans contains about 95.5 mg calcium. Apart from this, protein, iron, fiber and potassium are also present in good quantity in it. These beans also contain healthy carb resistant starch, which boosts metabolism.

08

Yogurt – An 8-ounce serving of full-fat yogurt contains about 488 milligrams of calcium. Lactobacillus present in sour curd also helps in digestion. Regular consumption of curd will keep your bones healthy.

09

Soy Milk- 1 cup of fortified soy milk contains about 300 grams of calcium. In such a situation, if you do not like drinking cow or buffalo milk, have lactose intolerance, then you can consume soya milk, so that there is no calcium deficiency in the body.