Hate milk? Opt for these milk-free sources of the bone builder — calcium. Milk and milk-products are considered to be a rich source of calcium. But what do you do if you are not too fond of it, and more so, if you are lactose intolerant? Not many of us know this, but there are there are certain foods that are a great-vehicle for calcium — fish, nuts, dried beans, green leafy vegetables and seeds. When you have fish, you should chew on their bones too, to get the most out of it, and munching on a few nuts and seeds every morning can supplement your daily calcium requirements.

Sesame seeds

These seeds are nutrient-rich. Munching on just one tablespoo can get you around 50 mg of calcium. A handful can provide necessary minerals, vitamins, phenolic antioxidants and protein. 100 GM OF SESAME SEEDS: 975 MG

Almonds

Though you have to eat this nut in moderation, because is rich in calories — half-a-cup is around 500 calories — the almond is a rich calcium source. 100 GMS ALMONDS: 264 MG

Chinese cabbage or Bok choy

This plant is a rich source of calcium. Use it in generously in your salads. 100 GM OF BOK CHOY: 105 MG

Sardines

This fish is a great source of Vitamin-D, not easily seen in our regular diet. Vitamin D plays a very crucial role in increasing calcium absorption and therefore, is great for bone health. 100 GMS SARDINES: 382 MG

Orange juice

The Journal of the American Dietetic Association, in May 2005, published a study that said, that of two types of calcium sometimes used to fortify orange juice, your body absorbs calcium citrate malate better than a combination of tricalcium phosphate and calcium lactate. There are many different brands of fortified orange juices available and one needs to the check labels. HALF A CUP OJ MAY HAVE: 175 MG

Okra/ladies’ fingers

This green vegetable is rich in calcium and other nutrients. One could have it raw, when tender, organic and freshly plucked off or when lightly steamed and quickly stir fried. 100 GMS OKRA: 81 MG

Tofu

The way tofu is made, determines the amount of calcium it may contain. Silken tofu has around 130mg while firm tofu may contain around 230mg. When using tofu, make sure you press the water out of it by keeping in between kitchen towels. Avoid adding too much oil to tofu dishes, try oil-free ones, because it absorbs a lot of oil. 100 GMS TOFU: 350 MG

Salmon

Most fish are a good source of calcium, more so when you chew on the bones. Half a tin of salmon has around 440 mg of calcium. 100 GM SALMON: 9 MG

Chia seeds

Chia seeds, touted to a be health food, are a good source of calcium too. One serving of these super seeds has around 18% of the recommended daily intake for calcium. These seeds help you maintain oral and bone health, and prevent osteoporosis. They are rich in Omega-3, make you feel full faster and are good for weight loss. They can be eaten raw, used in porridge and in baked food items. 100 GMS OF CHIA SEEDS: 631 MG

Did you know?

Calcium is one of the most important minerals found in our body. If you want to get the most calcium from food products keep this is mind — while cooking, use very little water and very little time.