Are you also bored of eating milk and cheese? 
Or do you have trouble with lactose? 
No problem! Milk and cheese are not the only way to get calcium and protein! There are many other fun and tasty things to strengthen your bones and keep your muscles powerful! 
Today, we will tell you about superfoods that are rich in calcium and protein and give competition to milk and cheese, too! 
What are you waiting for? Let’s know about these amazing foods! 
Forget milk and cheese; these are the real kings of calcium! 
Green leafy vegetables: spinach, kale, and collard greens 
These green vegetables are not only green in appearance but are also full of green qualities! 
Leafy vegetables like spinach, kale and collard greens are a treasure trove of calcium and protein. Not only this, but they also contain vitamin K and fibre, which strengthens your bones and also keeps digestion healthy. 
Fact check: According to the USDA, 1 cup (30 grams) of raw spinach contains about 30 mg of calcium and 0.86 grams of protein. Kale and collard greens are also good sources of calcium and protein. https://www.nal.usda.gov/
Seeds and nuts: chia seeds, sesame seeds, almonds, and walnuts 
Small packets, big bang! 
Seeds and nuts like chia, sesame, almonds, and walnuts are powerhouses of calcium and protein. They also contain healthy fats, fibre, and antioxidants, which help keep you healthy. 
Fact check: According to the USDA, 1 ounce (28 grams) of chia seeds contains about 179 mg of calcium and 4.7 grams of protein. Sesame seeds, almonds, and walnuts also provide calcium and protein. https://www.nal.usda.gov/
Legumes: Beans, lentils, and chickpeas 
You must have eaten a lot of dal-roti, but did you know that legumes are also a good source of calcium? 
Beans, lentils and chickpeas are rich in protein and fibre. Calcium, iron, and folate are found in them. 
Fact check: According to the USDA, 1 cup (about 172 grams) of cooked lentils contains about 39 mg of calcium and 18 grams of protein. Beans and chickpeas are also good sources of calcium and protein. https://www.nal.usda.gov/
Fish: Salmon, sardines, and tuna 
Fish eaters should be happy! Fish like salmon and tuna are rich in protein and omega-3 fatty acids, which are very beneficial for your heart. 
And they also contain calcium and vitamin D, which helps the body absorb calcium. Wow! 
Fact check: According to the USDA, 3 ounces (85 grams) of sardines contain about 325 milligrams of calcium and 21 grams of protein. Salmon and tuna also provide calcium and protein in smaller amounts than sardines. https://www.nal.usda.gov/
Tofu
Tofu is amazing! This dairy-free soybean product is an excellent protein and calcium source. Tofu is perfect for you if you are a vegetarian or follow a vegan diet!
Fact check: According to the USDA, 100 grams of tofu contains about 201 milligrams of calcium and 8 grams of protein (the amount of calcium depends on the type of tofu). https://www.nal.usda.gov/
How do you include these foods in the diet?
Eat green leafy vegetables by making salad, soup or vegetables.
Eat seeds and nuts as snacks or mix them in yoghurt or oats.
Include beans in dal, vegetable or salad.
Eat Fish by grilling, bakinFish frying it.
Eat tofu by adding it to vegetables, curry or salad.
Benefits of calcium and protein 
It makes bones and teeth strong
It helps in building and repairing muscles
Keeps heart health healthy
Boosts immunity
It helps in controlling weight
Note: 
If you have health problems, consult a doctor about how much calcium and protein you should take.
If you are allergic to any food, then do not eat it.
So these are the 5fivesuperfoods that can give you plenty of calcium and protein without milk and cheese! Include these in your diet starting today, and stay healthy and fit! 