5 Foods that have More Calcium than Milk (Get Stronger Bones)

Calcium is often hailed as the cornerstone of strong bones and teeth, playing a vital role in maintaining the health of not only our skeletal system but also our heart, muscles, and nerves. When we think about calcium, milk usually comes to mind as the primary source. 

However, what if I told you that there are several vegetarian foods that actually contain more calcium than milk? This revelation is especially important for those who are lactose intolerant, vegan, or simply looking to diversify their calcium sources for better absorption and overall health.

Calcium deficiency is surprisingly common, even in populations that consume dairy. The reasons behind this are multifaceted: from poor dietary intake to absorption issues caused by lifestyle habits or underlying health conditions. 

Understanding these causes is crucial, as prolonged calcium deficiency can lead to a host of problems, including weak bones, joint pain, tooth decay, and even skin issues like eczema and psoriasis.

In this comprehensive guide, I will walk you through five incredible vegetarian foods that pack more calcium per serving than milk. These foods are not only rich in calcium but also bring additional nutrients that support bone health and overall vitality. 

From ancient Ayurvedic remedies to nutrient-dense seeds and grains, these options are practical, accessible, and perfect for anyone wanting to boost their calcium intake naturally.

Whether you're struggling with calcium deficiency symptoms or just want to maintain optimal bone strength, this article is for you. Let’s dive into these powerhouse foods and explore how they can transform your health.

Why is Calcium So Important?

Calcium is an essential mineral that constitutes about 99% of the calcium in our body stored in bones and teeth. It is crucial for maintaining bone density and strength, ensuring that our skeletal framework remains robust throughout life. 

But calcium's role extends beyond bones. It is vital for muscle contraction, nerve transmission, blood clotting, and heart function.

When the body lacks sufficient calcium from dietary sources, it compensates by drawing calcium from bones and teeth, weakening them over time. This can manifest as lower back pain, neck stiffness, cracking joints, easy fractures, cavities, and tooth decay.

Other less obvious symptoms of calcium deficiency include fatigue after minimal exertion, white spots on nails or the face, difficulty focusing, and trouble sleeping. Ignoring these signs leads to progressive bone thinning and conditions like arthritis.

Interestingly, modern research links chronic calcium deficiency with skin disorders such as psoriasis and eczema. Moreover, studies have shown that raising calcium intake can significantly improve symptoms related to premenstrual syndrome (PMS) in women within just a few months.

Why Does Our Body Get Deficient in Calcium?

You might wonder why calcium deficiency is so widespread, especially in a country like India, where dairy consumption is high. The reasons are not always straightforward:

• Inadequate dietary calcium: Many Indian diets lack sufficient calcium-rich foods beyond milk.
• Poor calcium absorption: Even when calcium-rich foods are consumed, weak digestion or certain medications can impair absorption.
• Lifestyle factors: Excessive consumption of tea, coffee, and sugary foods can hinder calcium uptake.
• Ayurvedic perspective: Excessive masturbation is considered to cause serious calcium depletion, potentially damaging bones if not addressed.
• Milk quality issues: Modern milk quality has degraded, and some people experience digestive issues like gas or diarrhea after drinking milk, indicating poor calcium absorption.

Thus, relying solely on milk for calcium may not be enough, and incorporating other calcium-rich vegetarian foods is essential for optimal health.

5 Vegetarian Foods That Have More Calcium Than Milk

Milk contains about 125 mg of calcium per 100 ml. Let’s explore five vegetarian foods that surpass this amount and offer additional health benefits.

Food	Calcium Content (per 100g or 100ml)	Additional Benefits
Edible Choona (Calcium Hydroxide)	Variable; effective in small amounts	Enhances calcium absorption when mixed with curd; Ayurvedic remedy for calcium deficiency
Sesame Seeds	975 mg	Rich in magnesium, manganese, zinc, and sesamin; supports bone strength and cartilage protection
Kulthi Dal (Horsegram)	300 mg	Natural remedy for kidney and gallbladder stones; high in protein and fiber
Ragi (Finger Millet)	330 mg	High in potassium and iron; supports blood pressure and hemoglobin levels
Rajgira (Amaranth)	340 mg	Complete protein with all 9 essential amino acids; gluten-free and rich in iron

#5: Edible Choona – The Ayurvedic Calcium Booster

The word "calcium" is derived from the Latin word calx, meaning limestone or choona. In Ayurveda, edible choona is considered one of the best sources to combat calcium deficiency. However, it is crucial to use food-grade choona, not the commercial kind used for whitewashing walls.

You can find edible choona at paan shops or grocery stores, and it’s also available online. Just a tiny pinch mixed into curd before breakfast can start to alleviate calcium deficiency symptoms within 15-20 days. The curd’s oily nature aids in the efficient absorption of calcium.

If you don’t prefer curd, choona can also be mixed into dals or vegetable dishes. Avoid mixing it with plain water, as calcium requires fats for proper absorption—this is why calcium supplements taken with water often fail and can even contribute to kidney stones.

#4: Sesame Seeds – A Tiny Seed with Mighty Calcium

Sesame seeds are a calcium powerhouse, containing almost 8 times more calcium than milk. Along with calcium, they provide magnesium, manganese, and zinc, all of which assist in calcium absorption and bone strengthening.

Research shows that sesame seeds contain sesamin, a compound that protects cartilage and reduces joint pain. For example, individuals consuming 40 grams of sesame seeds experienced a 63% reduction in knee pain compared to 22% in those on medication alone.

In winter, sesame seeds combined with jaggery (another calcium-rich ingredient) make excellent traditional supplements like til-gud laddoos and chikki. In summer, moderation is advised. Sesame seeds can be dry roasted and added to atta, oatmeal, salads, or curries. 

Sesame oil is also beneficial for cooking and massage, and massaging with sesame oil followed by sun exposure helps the body produce vitamin D, which is essential for calcium absorption.

#3: Kulthi Dal – The Calcium-Rich Lentil

Kulthi dal, or horsegram, is the highest calcium-containing lentil with about 300 mg of calcium per 100 grams. It is also a traditional remedy for kidney and gallbladder stones, dispelling the myth that calcium-rich foods always cause stones.

Kulthi dal may take longer to cook than other dals but offers a unique aroma and flavor. Other pulses like rajma, black chana, urad dal, moong dal, arhar dal, and chana dal also provide good calcium levels, making them valuable additions to a calcium-conscious diet.

#2: Ragi – The Calcium-Loaded Millet

Ragi, or finger millet, contains an astounding 330 mg of calcium per 100 grams, dwarfing the calcium content in wheat (34 mg) and rice (10 mg). Despite its nutritional superiority, ragi is often overlooked in favor of wheat and rice.

Ragi is also rich in potassium, which helps regulate blood pressure, and iron, making it a natural remedy to increase hemoglobin. Incorporating ragi into your diet can be as simple as making ragi rotis using boiling water to achieve soft dough or adding ragi flour to dosa and idli batter.

A delicious and nutritious way to consume ragi is through the Andhra-style ragi malt: a thick ragi paste cooked in boiling water with rock salt, cooled, and mixed with curd and lemon juice. This original smoothie is a potent calcium supplement and perfect for breakfast.

#1: Rajgira (Amaranth) – The Complete Protein and Calcium Source

Rajgira, also known as amaranth or ramdana, surprises many as the top calcium-rich food, with 340 mg of calcium per 100 grams. Beyond calcium, rajgira contains all nine essential amino acids, making it a rare complete plant protein source.

Compared to quinoa, which is often hailed as a complete protein, rajgira offers superior protein and iron content at a fraction of the cost. It is gluten-free and traditionally consumed during fasting, often mixed with boiled potatoes to make chapatis.

Rajgira halwa is a delicious way to enjoy this nutrient-dense grain, prepared similarly to wheat halwa but packed with calcium. 

The leaves of rajgira, known as lal saag or chaulai, are also rich in calcium and make a nutritious addition to any meal. Other leafy greens like spinach, fenugreek, arbi leaves, and cabbage also contribute to calcium intake.

Also Read: Which is the Best Chocolate in India? 

How to Incorporate These Foods into Your Daily Diet

Adding these calcium-rich foods to your diet doesn’t have to be complicated. Here are some practical tips:

• Choona: Take a pinch mixed in curd or dal before breakfast.
• Sesame seeds: Dry roast and sprinkle over salads, oatmeal, or mix into your flour for rotis. Use sesame oil for cooking and massages.
• Kulthi dal: Cook as you would other dals; its unique flavor will add variety to your meals.
• Ragi: Make soft rotis, dosas, idlis, or enjoy ragi malt as a nutritious breakfast drink.
• Rajgira: Use rajgira flour for halwa or chapatis, and consume lal saag as a leafy vegetable side dish.

Conclusion: Nourish Your Bones with These Calcium Powerhouses

Calcium is undeniably essential for a healthy body, but relying solely on milk for this mineral can be limiting and sometimes ineffective. By embracing a variety of vegetarian foods like edible choona, sesame seeds, kulthi dal, ragi, and rajgira, you can significantly boost your calcium intake naturally and holistically.

These foods not only provide more calcium than milk but also bring along complementary nutrients that enhance calcium absorption and overall bone health. From Ayurvedic wisdom to modern nutritional science, the evidence is clear: diversifying your calcium sources is key to preventing deficiency and its associated health problems.

If you are currently experiencing symptoms like joint pain, fatigue, or dental issues, incorporating these foods into your diet can bring noticeable improvements within weeks. All these ingredients are easily available at local grocery stores, and you can also find them online for convenience.

Remember, good health is a journey, and small, consistent dietary changes can make a huge difference. Start today by adding one or two of these calcium-rich foods to your meals, and watch your bones grow stronger and your energy levels soar. Your future self will thank you!

Frequently Asked Questions (FAQs)

Q1: Can calcium deficiency cause joint pain and arthritis?

Yes. When the body pulls calcium from bones due to deficiency, bones become weaker and joints may develop pain or arthritis over time.

Q2: Is milk the best source of calcium?

Milk is a good source, but its quality varies, and some people have trouble digesting it. Many vegetarian foods like sesame seeds, ragi, and rajgira have more calcium and additional benefits.

Q3: Can eating too much calcium cause kidney stones?

Excess calcium from supplements taken without fats or vitamin D can increase the risk of stones. However, natural foods like kulthi dal actually help prevent kidney stones.

Q4: How can I improve calcium absorption?

Consuming calcium with fats (like curd or oil), getting adequate vitamin D from sunlight or foods like mushrooms, and avoiding excessive tea, coffee, and sugar can improve absorption.

Q5: Are there other signs of calcium deficiency besides bone issues?

Yes. Symptoms include fatigue, white spots on nails, trouble sleeping, difficulty focusing, and skin conditions like eczema and psoriasis.