Dairy merchandise aren’t the one option to strengthen your bones. If you are lactose illiberal or just desire non-dairy choices, this one’s for you! Maintaining strong bones doesn’t suggest it’s important to rely solely on milk and cheese. Adopting a non-dairy food plan for stronger bones doesn’t suggest compromising on flavour or selection. With a vibrant array of nutrient-rich meals, you’ll be able to construct and keep bone power with out a drop of milk. Nutritionist Anjali Mukerjee, in a put up on her Instagram deal with, shared some implausible options that may present your physique with the important vitamins it wants for bone well being.
Also Read: For Better Bone Strength, Include These 7 Fruits And Vegetables In Your Diet 

Here Are 6 Non-Dairy Dietary Options For Strong Bones: 

1. Raw Carrots and Spinach Juice: 

Start your bone-boosting journey with a refreshing glass of uncooked carrots and spinach juice. This drink is not simply full of nutritional vitamins; it is also a calcium powerhouse. Approximately 300 mg of calcium might be discovered on this inexperienced elixir, surpassing the 240 mg present in 200 ml of cow’s milk. 

2. Whole Pulses for Power: 

Don’t underestimate the standard pulses – rajma, kabuli chana, black dal, kuleeth – they’re extra than simply protein. These legumes boast about 200 mg of calcium per 100 grams of uncooked dal. Toss them into your salads for a hearty, bone-friendly addition. 
Also Read: Bone Health Alert: Stay Away From These 5 Everyday Foods

3. Sesame Seeds – Tiny But Mighty: 

White and black sesame seeds are small however mighty relating to calcium content material. Just 10 grams of sesame seeds pack round 140 mg of calcium. Sprinkle 2-3 tablespoons of those seeds into your every day meals for a crunchy, nutritious increase. 

4. Tofu and Edamame – Plant-Powered Goodness: 

Embrace the plant-powered goodness of tofu and edamame. These soy-based delights are wealthy in calcium, providing a tasty different to dairy. Incorporate them into your meals for a pleasant and bone-strengthening expertise. 

5. Green Leafy Vegetables 

Green leafy vegetables like kale and spinach are usually not solely a refreshing addition to meals but in addition a implausible supply of calcium. Incorporate them into your food plan for a nutrient-packed punch that helps your bone well being. 

6. Vegetables that Pack a Punch – Broccoli and Okra: 

Don’t neglect about broccoli and okra – two greens that pack a punch within the calcium division. These versatile veggies might be cooked in varied methods, making it simple to incorporate them in your meals and hold your bones sturdy. 

So, whether or not you are lactose illiberal, a plant-based fanatic, or simply seeking to diversify your food plan, these non-dairy choices will hold your bones joyful and wholesome.

(This content material together with recommendation supplies generic info solely. It is on no account an alternative to certified medical opinion. Always seek the advice of a specialist or your personal physician for extra info. NDTV doesn’t declare accountability for this info.)