If you think you can get calcium only from milk, this post going to blow your mind. Actually, you can get way more calcium from things in your kitchen than from milk. But no one tells you this because they just want to make a profit.
Now the real question is, will you keep being foolish and rely only on milk, doing your body and kids a disservice, or will you start using these superfoods that truly make your bones strong? We’ll get our strength back.
I’m going to tell you about five superfoods that have way more calcium than milk, and without any side effects. At the end of this post, I’ll also share a secret tip that will boost calcium absorption in your body. So, without wasting any time, let’s get straight to the point and learn about these superfoods.
White Sesame Seeds
If you think you can only get calcium from milk, then listen closely. Listen, in 100 grams of milk—yep, just 100 grams of cow’s milk—you get about 125 mg of calcium. But in 100 grams of white sesame seeds, there’s around 975 mg of calcium, which is almost seven times more.
And that’s not all—sesame seeds also have good amounts of magnesium and zinc, both super important for making your bones strong. Without these, calcium can’t properly get to your bones. So sesame seeds give you both, exactly what you need for strong bones. Plus, they contain sesamin and these two antioxidants are also found in sesame, which help protect your bones from breaking. It also contains omega-3 fatty acids, which are really important for your joint health because strong bones alone aren’t enough—you need to strengthen your joints too.
You can take about a tablespoon of sesame seeds daily, either soaked overnight in water or lightly roasted on a pan. In winter, you can even make sesame seed sweets like tilpatti and eat those.
Fox Nuts (Makhana)
Another superfood is fox nuts (makhana); people usually have them with milk. People come up with thousands of excuses but forget to eat fox nuts. 100 grams of milk contains 125 mg of calcium, while 100 grams of fox nuts have over 350 mg of calcium—almost three times as much.
Fox nuts are our desi superfood. Not only do they provide calcium, but they also have lots of other essential nutrients that you won’t get from milk, like fiber, which helps strengthen your digestive system. They’re low in calories and high in protein, so they won’t make you gain weight. And for a really long time, Fulfil will give you a great experience. Plus, it’s packed with lots of flavors that keep your skin looking young.
Another cool thing is that it has a cooling effect, so you can eat it in any season—summer or winter. If you roast it lightly and eat it, it gets super crunchy, just like the snacks you buy in the market, and kids absolutely love it. Also, if you make kheer with makhana instead of rice using milk, you’ll get double the benefits. This kheer is especially good for both men and women. This is especially useful for those trying to conceive, who want to improve their sperm quality or egg quality.
The Hidden Danger of Milk
I want to tell you one more thing: both sesame seeds and fox nuts are not just way better than milk when it comes to calcium, but they have several other benefits too. Many people have trouble digesting milk because of lactose intolerance, which is a common issue nowadays. But sesame seeds and fox nuts suit everyone. Plus, milk is acidic in nature, whereas these foods are alkaline. Nature helps calcium get absorbed much better into the bones.
On the other hand, milk often carries the risk of hormones and adulteration, while natural foods are completely pure. Today, the biggest problem is with milk because of this, and I advise you all against using milk, which is otherwise like nectar. Due to these hormones, girls as young as 8 to 10 years old are starting their periods, and women are hitting menopause by 30-35 years. Just look around you and see how many people are affected. My mental health isn’t stable, and the main reason behind all this is hormonal imbalance, which is mostly caused by adulteration in milk.
Rajgira (Amaranth)
The third superfood is Rajgira. It has almost two and a half times more calcium than milk. If you think only wheat and rice are the best grains, then you probably haven’t heard of Rajgira. 100 grams of milk contains about 125 mg of calcium, while 100 grams of Rajgira, also called Amaranth, has nearly 270 mg of calcium — that’s roughly two and a half times more than milk.
Many people argue that since you can drink milk in larger quantities but can only eat very small amounts of til (sesame seeds) and makhana (fox nuts), how will you get extra calcium? So, eat rajgira (amaranth). Make rotis with it, have its laddoos, or make chire (puffed form) and eat them. You’ll get plenty of calcium from it.
But do you know why it’s not recommended much? Because modern eating habits have completely forgotten traditional grains, even though our ancestors have been using them for thousands of years. It’s packed with protein, making it a great option for those who fast. It’s also high in fiber, which helps strengthen your digestive system. Since it’s gluten-free, it’s an excellent grain for people who are allergic to wheat. Rich in iron and magnesium, it helps combat anemia and strengthens bones. It’s very helpful in relieving bone pain and is more nutritious than wheat. You can use it to make roti or replace birdseed, or even make kheer with it.
Chia Seeds
The fourth superfood is chia seeds. They have five times more calcium compared to milk. Yep, you heard that right—five times more calcium! Just one tablespoon of chia seeds has more calcium than a whole glass of milk. To break it down, 100 grams of milk contains about 125 mg of calcium, while 100 grams of chia seeds pack around 631 mg—that’s nearly five times more!
Chia seeds work as a natural calcium booster because along with calcium, they also provide a good amount of omega-3 and are loaded with fiber, which you won’t get from milk. It helps strengthen our bones and teeth, and it’s really good for heart health. Like I mentioned, it contains omega-3 fatty acids, which are pretty rare in nature. It also helps control blood sugar, making it an excellent option for diabetic patients. If someone wants to lose weight, this is a great choice for that too. The fiber content keeps you feeling full for a long time.
The best way to use it is to soak it in water overnight before consuming. Using it this way helps your body protect itself much better. You can mix it with anything and use it. Many people also consume it mixed in juices and other drinks.
Peanuts
The fifth superfood is peanuts. It’s a powerhouse of calcium and protein. People often call peanuts the “poor man’s almond,” but they’re actually a superfood. While 100 grams of milk contains about 125 mg of calcium, 100 grams of peanuts have over 250 mg of calcium. That’s why peanuts are called a superfood.
You should keep in mind these points while going through this: along with calcium, it contains healthy fats and protein, which are super important for your bones and muscles. Without protein, your muscles will get weak, and so will your bones. It also has a good amount of good cholesterol. Thanks to the unsaturated fats, it’s great for heart health. Plus, it has vitamins B3 and B6, which help improve brain function and are also really beneficial for people with diabetes.
A good way to boost their energy levels is to soak it in water overnight and use it in the morning. Doing this helps remove the antinutrients present inside, making it absorb much better. You can also lightly roast it before using, or make peanut butter out of it. Whichever way you use it, you’ll only benefit.
The Secret Tip for Maximum Absorption
So, add these things to your diet today. But along with that, keep in mind that just taking calcium alone isn’t enough. To make sure it works better in your body, you need to get plenty of vitamin D3, so spend some time in the sun. Magnesium is super important in this situation, and to boost your magnesium levels, sesame seeds and pumpkin seeds are great options to keep your magnesium right where it should be.
Hope you found this info helpful! If you did, don’t forget to share it, and let me know in the comments what other topics you want, please let me know.