Winter Health: 6 Calcium-Rich Foods That Strengthen Bones Better Than Milk
By Lokmat Times Desk | Updated: December 4, 2025 19:18 IST2025-12-04T19:18:53+5:302025-12-04T19:18:53+5:30
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Most of us think that drinking milk is the only and best solution to keep your bones strong and get the calcium your body needs. While this is true to some extent, some people do not like drinking milk at all. We know that milk is a good source of calcium, but milk alone is not enough to keep your bones strong. In such a situation, the calcium that the body needs can be easily obtained from many other natural foods.
We have some foods that provide calcium and other important nutrients that are more than or equal to milk. These foods not only meet your daily calcium needs, but they also give your bones strength and durability.
If you want to avoid joint pain or bone weakness, then you need to include these 5 nutritious foods in your diet. Let's see what are the 5 foods besides milk that keep your bones strong and give you plenty of calcium.
Green leafy vegetables
Vegetables like spinach, fenugreek, chickpeas are rich in calcium, magnesium and vitamin K. These elements are beneficial for strengthening bones. Eat leafy vegetables 3 to 4 times a week.
Almonds and walnuts:-
Among dry fruits, almonds and walnuts are very beneficial for bones. They contain calcium, magnesium, healthy fats and omega-3 fatty acids. These elements provide relief from bone pain and increase their strength.
Sesame seeds
Sesame seeds are high in calcium, phosphorus and magnesium. Eating sesame laddu or sesame chutney, especially in winter, strengthens the bones.
Soybeans and Tofu:
Tofu, soy milk and soybeans are excellent sources of plant-based calcium and protein. They are especially beneficial for bone health for vegetarians.
Cracked grains
Cracked moong, gram and wheat are rich in protein, magnesium and iron. These elements help in rebuilding bones and strengthening them.
Paneer and curd
Curd and paneer are easier to digest than milk and also contain a lot of calcium which strengthens bones.
