Vegetarian superfoods for strong bones

​​Ragi​

Ragi, also referred to as finger millet, is one of the best sources of calcium. Just 100 grams of ragi provide about 345 mg of calcium. Make sure you consume ragi in some form at least four times per week.

​​Cheese​

One serving of 1.5 ounces of mozzarella cheese contains more calcium than one glass of cow’s milk.

​​Amaranth​

Compared to other seeds we consume in our diet, amaranth provides greater calcium.

​​Figs​

Due to their high fibre content, figs are a wonderful remedy for constipation. They are also rich in calcium.

​​Milk​

One of the best sources of calcium is fresh cow’s milk. Make sure your include a glass of milk in your diet to prevent calcium deficiency.

​​Tofu​

For vegetarians and vegans, tofu is a fantastic alternative because it is a low-fat, cholesterol-free, complete-protein, calcium-rich food that is made from plants.

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​​Yogurt​

Like milk, plain yoghurt is a fantastic source of calcium. It has more calcium than milk for the same serving size.

​​Orange juice​

If you don’t like plant-based milk and require calcium, another option is calcium-fortified orange juice.

​​Almonds​

Also high in calcium are almonds. This pulverised nut is frequently added to milk for extra nutrition.

​​Seeds​

Sunflower, flax, and pumpkin seeds are full of minerals and contain more calcium than milk.

​​Oat milk​

Similar to how almond milk is fortified, oat milk has calcium carbonate added as well. Even while you can make your own oat milk, commercially available varieties that have been fortified will have more nutrients.

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