7 INGREDIENTS THAT ARE RICH IN PROTEIN AND CALCIUM

 7 INGREDIENTS THAT ARE RICH IN PROTEIN AND CALCIUM

Here are seven ingredients that are rich in both protein and calcium:

1. Greek Yogurt

- in protein and calcium has perfect to eaten everyday made from milk and curd eaten with fruits and bread has cream like texture has mild sour taste that gives perfect source for day to work 

2.** Cheese **

- Varieties like cheddar, mozzarella, and Parmesan offer both nutrients another dish made from milk used in pasta and spaghetti and one of the most eaten stuffs in the world cheese can be used every dish there is a going no  cheese no ease. 

3. **Tofu**

- Often fortified with calcium and provides a good protein source in India know as (paneer) made from milk by adding vinegar in milk and turn in (paneer) or tofu . tofu can be made soy milk not only from milk so it's perfectly vegan and strong source of protein. 

4. **Almonds**

- Provide protein and a decent amount of calcium almonds are grown in trees like fruits where they dried and cracked they turn into almonds. Almonds are also eaten for good memory and eye sight

5. **Sardines**

- Canned sardines with bones are high in calcium and protein sardines a fish found in Pacific Ocean a small size fish with soft bones that can be eaten for calcium and protein increases our eye sight as well. 

6. **Chia Seeds**

- Packed with protein and calcium chia seed a plant called chia there chia seeds are found. Chia seeds can be eaten with milk or desert for good taste for morning breakfast. 

7. **Leafy Greens**

- Such as kale and bok choy, which offer protein and calcium eaten in keto meals for diet that can provide calcium protein in form of  leaves thats even good for person to gain protein in there diet is leafy greens would be best for your choice.