Dietary habits and lactose intolerance often lead many individuals to avoid milk and dairy products. However, maintaining strong bones and teeth requires adequate calcium intake, raising questions about alternative sources. On the occasion of World Vegetarian Day 2026, senior dietitian Rhitika Sharma from Sarvodaya Hospital, Faridabad, shared insights on how non-dairy consumers can meet their daily nutritional needs.
Understanding Daily Calcium Requirements
According to the Office of Dietary Supplements (ODS) at the NIH, daily calcium requirements vary based on age and gender. Adults aged 19 to 50, older adults over 71, and pregnant or breastfeeding women all have distinct nutritional thresholds that must be met to maintain bone mineral density and overall skeletal health.
Sesame Seeds: A Powerful Dairy Alternative
For those avoiding dairy, white sesame seeds serve as an exceptional alternative. Rich in calcium, magnesium, phosphorus, protein, and unsaturated fats, sesame seeds contribute significantly to bone and dental health. They can easily be incorporated into daily meals through salads, chutneys, or even prepared as a plant-based sesame milk.
Ragi: The Calcium Powerhouse
Scientific studies highlight ragi as a powerhouse of calcium. This traditional superfood aids digestion, helps manage diabetes, and strengthens bones. Sprouting or fermenting ragi further enhances the body's ability to absorb its rich iron and calcium content efficiently, making it an ideal addition to a vegetarian diet.
