The answer is simple, calcium is a mineral, it comes from the ground and anything that grows on the ground is likely to contain calcium.

It’s interesting that whenever a patient suffers from osteoporosis, they start taking calcium supplements and consuming more dairy. But shouldn’t we ask ourselves, that if they were already taking dairy all their life, how did they get osteoporosis in the first place? Once we start asking the right questions, then becoming Vegan doesn't mean going low on Calcium. It instead means a healthy, compassionate, and fulfilling life.

As doctors, they come across many concerned mothers, especially vegetarians, who are concerned for their or their children's calcium requirements in the body.

Children who hate milk! And the struggles to get him or her to drink that glass!

But the duo confidently asks them to replace it with other rich sources of calcium that are easily available -like Raagi, soya, nuts, etc., or plant-based milk.

The child's body knows what it needs. So, there is no need to force, let the child to decide.

⦿ Check your vitamin D levels and supplement if necessary. Vitamin D is necessary to absorb calcium.

⦿ Have plenty of greens, beans, and seeds. All of these are rich in calcium.

⦿ Spinach contains oxalates which may prevent the absorption of calcium so make sure your greens are varied.

⦿ Tea, coffee, colas, sugar, alcohol, and other drugs are acidic in nature and leach the bones of calcium.

⦿ Avoid animal protein, this includes meat fish, chicken, and eggs as well as all forms of dairy. These are acid-yielding in our body as proteins break down into amino acids. Also, they all lack fiber.

⦿ Of course, exercise! It helps bones regenerate

Well, we know some of you are like: all this is fine, but what about my morning chai/coffee? What about folks whose morning breakfast means cereal? Or people who can't take a morsel without curd or buttermilk?

Experiment with Plant Milk! There is quite a variety of dairy milk alternatives to choose from, for purposes as varied as morning chai or coffee, cereal, smoothies, or mashed potatoes. Here are a couple of options that you can try making at home: Let us know what you think!

P.S. For any milk you use, give it some time. Try it a couple of times instead of just once. It takes time to get used to the change. Keep trying different plant milk for the ones that work best for you.

HEALTHY ON BODY, HEALTHY ON POCKET

Ingredients: Rolled oats, water

Mix 1 cup of rolled oats and 4 cups of water in a blender Churn it for half a minute. Drain the content through muslin cloth and the milk is ready.

Do not boil the milk as it can thicken or curdle.

Ingredients: Handful of Cashews, Water

Soak the cashews for 8 to 10 hours the previous day. Next day, use the cashews in the blender and add 4 cups of water. Churn it for 2-3 minutes to get smooth milk. Sieve it and the milk is ready.

How to make a good Vegan Chai?

One key item to remember is not to overheat or under-heat your plant milk. It also tends to curdle at high heat.

Try different plant milk and try them at least 3 times.

Plant milk tends to separate when added to boiling water. I usually do a slow pour so that the initial few seconds will cool the mixture. You can also add a tbsp of water before adding milk.

The additives in some of the packaged plant milk may change the texture and consistency of your chai enough that it can go from great to unpalatable if not used correctly.

Oat’s milk, cashew milk, and soy milk work great for Teas.

How to make a good Vegan Buttermilk?

It's the simplest and fastest thing ever. And guess what you don't need a culture or let your fermentation sit through the night!

Mix the plant milk of your choice and the lemon juice or white vinegar in a jar or bowl until well combined

Let the mixture rest at room temperature for about 10 minutes. After this time, the milk will thicken and curdle.

Voila! your buttermilk is ready

Garnish with coriander or spices as per taste! Coconut milk and soy milk work great for buttermilks.

One key item to remember is not to overheat or under-heat your plant milk. It also tends to curdle at high heat.

Try different plant milk and try them at least 3 times.

Plant milk tends to separate when added to boiling water. I usually do a slow pour so that the initial few seconds will cool the mixture. You can also add a tbsp of water before adding milk.

The additives in some of the packaged plant milk may change the texture and consistency of your chai enough that it can go from great to unpalatable if not used correctly.

Oat’s milk, cashew milk, and soy milk work great for Teas.

milk work great for buttermilks.

It's the simplest and fastest thing ever. And guess what you don't need a culture or let your fermentation sit through the night!

Mix the plant milk of your choice and the lemon juice or white vinegar in a jar or bowl until well combined

Let the mixture rest at room temperature for about 10 minutes. After this time, the milk will thicken and curdle.

Voila! your buttermilk is ready

Garnish with coriander or spices as per taste! Coconut milk and soy milk work great for buttermilks.