Milk is a good source of calcium and is very useful for all of us. From past only we believed that milk is the best for the kids and younger and even for us because none of the other things can compete with it. Milk is one of the best sources of calcium for the body. It is filled with Vitamin D that truly helps our body to absorb calcium.Proper intake of calcium contributes our body to be strong and keep our bones healthy. Drinking milk on regular basis provides different others benefits such as healthy teeth, rehydration and improves vitamin intake.

It is difficult to define the importance of milk in one line and some sentences. Milk is the necessary substances for our body from the childhood period to the growing phase and even after that. But milk is not only the thing which provides us calcium inadequate amount. Here are some of the list which provide more calcium than a glass of milk and they are:

Firm Tofu: Tofu is a good source of protein and contains almost all eight of the essential amino acids. More than that it is also an excellent source of iron and calcium. It contains the minerals manganese, selenium and phosphorous. In additional, tofu is believed as a good source of magnesium, copper, zinc and vitamin B1. It is very important and useful source of vitamin and protein and calcium-rich ingredient for us. Just a cup will net you a whopping of 861 milligrams of calcium which is even more than a glass of milk you drink every day.

Salmon: Salmon is rich in a specific type of unsaturated fat called omega-3 fatty acids. Omega-3 fatty acids are a type of acid which lower your risk of dying from heart disease. The omega-3 fatty acids in salmon help us to protect the health of our blood vessels by keeping our heart healthy.One six-ounce of fresh salmon gives 340 milligrams of calcium to us. And a five-ounce of canned salmon has 350 milligrams of calcium. So you can identify yourself that how much it is rich in calcium and how much it is useful.

Oatmeal with Soy milk: Oats are rich in calcium and vitamin B. They provide sufficient amount of required calcium and other vitamins in our body more than the milk. It provides more benefit with less amount i.e. what we will get from drinking a glass of milk is easily provided by oats in little quantity.

Sardines: Sardines are regarded as the world healthiest food. They are an excellent source of vitamin B12 and selenium and also a good source of phosphorus, omega-3 fatty acids, protein and vitamin D. Moreover they are very rich in calcium, niacin, copper, vitamin B2 and choline. It promotes heart health, rich in protein and calcium and is a good source of the meal rather than other.

Chickpeas: Chickpeas also known as garbanzo beans. It is rich in protein, vitamin and calcium which helps us to gain more energy and nutrition instead of milk. Milk is rich in calcium and is useful but chickpeas are filled with more amount of calcium and protein than that of milk.

Ricotta Cheese: For an easy and fast meal anytime in a day, mix ricotta with any kind of fiber-rich fruit like blueberries, peaches, pears, or an orange will be the most useful and sweetest one you can ever imagine.

Dark Leafy Greens: Who don’t know that green vegetables are how much benefit to us. Of coarsely, it is full of calcium and protein which is very useful for us.