If you don't like drinking milk, you can fulfill your calcium needs by eating these 8 things:

 If you don't like drinking milk, you can fulfill your calcium needs by eating these 8 things:

1. Seeds: Flaxseeds, pumpkin seeds, and sesame seeds are good sources of calcium. They also contain protein and omega-3 fatty acids in sufficient amounts.

2. Yogurt: A cup of plain yogurt contains 30% calcium along with phosphorus, potassium, vitamin B2, and B12.

3. Beans: Including beans in your diet can fulfill the calcium deficiency as one cup of beans contains up to 24% calcium.

4. Paneer: Paneer is rich in calcium and protein, making it a good substitute for milk.

5. Almonds: Almonds strengthen bones as they also contain calcium.

6. Spinach: Spinach is also rich in calcium, with 99 mg of calcium in 100 grams of spinach.

7. Soy milk or tofu: If you don't like drinking milk, you can include soy milk or tofu in your diet as they are rich sources of calcium.

8. Okra: One bowl of okra contains 40 grams of calcium. Eating okra twice a week keeps teeth healthy and bones strong.