Odishatv Bureau

People with lactose intolerance cannot digest food with the sugar of milk. They have to suffer from diarrhoea, bloating and gas-like problems after consuming dairy products. 

Here Are Some Calcium-Rich Food Who Can Not Consume Dairy Products -

Sunflower Seeds

Sunflower seed contains calcium, vitamins and copper. A single cup of these seeds has 109 mg of calcium. However, it contains a high amount of salt which decreases the calcium of the body. For health benefits, eat raw and unsalted seeds. Also, these are rich in magnesium, which stabilises the calcium level of the body and controls nerve and muscle health.

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These are green leafy vegetables that are rich in nutrients. 2 Cups of chopped kale has 180 mg of calcium. They are loaded with antioxidants which help to prevent cell damage. You can add this to your diet as a salad.

Chia Seeds 

Chia seeds are rich in 179 mg of calcium in two tablespoons. These are also rich in boron, which helps to promote the health of bones and muscles by helping the body to metabolise calcium, magnesium and phosphorus. 


One cup of almonds contains 385 mg of calcium which is more than the recommended daily amount. The same amount contains 838 calories. While the fat is healthy also but is monounsaturated too. A person can take almonds a quarter cup per serving.

Sesame Seeds 

Sesame seeds can be served as toasting and sprinkling on a salad or can be served as baking for some flavour. 1 tablespoon of sesame seeds contains 88 mg of calcium and can add to your daily diet. Sesame seeds are also used to relieve symptoms of knee osteoarthritis. 

Mustard and Collard Greens 

1 cup of raw collard greens contains 84 mg of calcium, also rich in vitamins and minerals. And raw mustard also has nutrients and 64 mg of calcium. 

Butternut Squash

1 cup of butternut squash contains 84 mg of calcium and 31 mg of vitamin C. Men should consume 90 mg and women can take up to 75 mg of vitamins in a day.

Calcium is necessary for our daily diet and it's easy to obtain. Make a diet plan to consume 2-3 servings of plant-based calcium per day. 

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