Increase your calcium levels naturally with these 7 delicious smoothie recipes

As youngsters, we’d typically hearken to our moms advising us to have a glass of milk each day for robust bones. However is that every one that you’ll want to hold your calcium ranges up? Calcium ranges not solely depend upon what we eat but additionally on how a lot our physique absorbs. Your physique wants the proper vitamins in order that it might probably soak up as a lot calcium because it wants. An attention-grabbing means to do that is thru scrumptious smoothies. Made with high-calcium components similar to tofu, cottage cheese, almonds and spinach, these smoothie recipes have the proper meals that additionally encourage calcium absorption.

Why is calcium necessary for well being?

Calcium is without doubt one of the most vital minerals for total well being, taking part in a key function in bone power, muscle perform, nerve signalling, and blood clotting. “Round 99% of the physique’s calcium is saved in bones and enamel, whereas the remaining 1% is used for very important metabolic features. A calcium deficiency can result in osteoporosis (a bone illness), muscle cramps, and elevated threat of fractures,” explains dietician Garima Goyal.

There are a lot of sources of calcium. In america, roughly 72% of calcium intakes come from dairy merchandise and meals with added dairy components similar to milk, yoghurt, and cheese, states the Nationwide Institutes of Well being. Different sources of calcium embody kale, broccoli, and Chinese language cabbage (bok choi).

Is it sufficient to simply eat calcium?

No, merely consuming calcium-rich meals isn’t sufficient—your physique wants to soak up it effectively as effectively. Meals like dairy, leafy inexperienced greens, almonds, and seeds present pure sources of calcium, however combining them in the proper means enhances absorption. How do you do this? Meals wealthy in vitamin D, magnesium, and phosphorus play a major function in calcium metabolism. One of many best and tastiest methods to satisfy your each day calcium requirement is by including these high-calcium meals, in addition to smoothies. Some smoothie recipes can embody dairy or plant-based options together with nutrient-dense components.

7 high-calcium smoothie recipes

If you’re searching for methods to enhance your calcium ranges and in addition be sure that this calcium is absorbed in your physique, you must attempt these smoothie recipes:

1. Almond and fig smoothie (dairy-free)

Almonds and figs are nice additions to many high-calcium smoothie recipes as these are glorious sources of calcium. This smoothie, particularly, is a superb various for these avoiding dairy.

Substances:

• 10 soaked almonds
• 2 dried figs (soaked)
• 1 cup fortified almond milk
• 1 tsp chia seeds
• ½ tsp cinnamon
• 1 tsp honey

Technique:

• Mix all of the components till you get a easy consistency.
• Serve chilled.

2. Spinach and banana smoothie

There are a lot of advantages of spinach, together with it being wealthy in calcium. This may be a superb ingredient for all smoothie recipes. In fact, bananas add pure sweetness and are a welcome addition.

Substances:

• 1 cup spinach
• 1 frozen banana
• 1 cup yoghurt or fortified soy milk
• 1 tbsp flaxseeds
• ½ tsp vanilla extract

Technique:

• Mix all components till you get a easy consistency.
• Serve contemporary.

3. Ragi and date smoothie

Ragi, which is also called finger millet, is without doubt one of the richest non-dairy sources of calcium. Including this to your smoothies is certain to make your beverage wholesome.

Substances:

• 2 tbsp ragi flour
• 1 cup heat milk (dairy or plant-based)
• 2 dates (pitted)
• ½ tsp cardamom powder

Technique:

• Cook dinner ragi in heat milk till thickened, let it cool.
• Mix this with dates and cardamom.

4. Sesame and tofu smoothie

Sure, sesame seeds and tofu will be added to smoothie recipes, and sure, they style scrumptious. These are nice sources of plant-based calcium and protein, taking the well being quotient of your smoothie a notch larger.

Substances:

• 1 tbsp sesame seeds
• 50g silken tofu
• 1 cup soy milk
• 1 tbsp peanut butter
• ½ cup frozen berries

Technique:

• Mix all of the components till you get a creamy consistency.
• Serve instantly

5. Chia and orange smoothie

There are a lot of advantages of chia seeds including them to your smoothie recipes will make your drinks wealthy in calcium in addition to different vitamins. The oranges present vitamin C to assist absorption.

Substances:

• 1 tbsp chia seeds (soaked in water for 15 min)
• 1 cup contemporary orange juice
• ½ frozen banana
• 1 cup Greek yogurt

Technique:

• Mix all of the components till you get a easy consistency.
• Serve instantly

6. Cottage cheese and Mango Smoothie

Sure, cottage cheese or paneer will be added to many smoothies. It’s wealthy in calcium and protein. Mango, after all, is a enjoyable flavour so as to add to smoothie recipes and in addition boasts of calcium content material.

Substances:

• ½ cup contemporary paneer
• 1 ripe mango
• 1 cup milk
• 1 tsp flaxseeds

Technique

• Mix all components till you get a easy consistency.
• Serve instantly

7. Oats and walnut smoothie

Based on the US Meals and Drug Administration, 100g of oatmeal has 357mg of calcium. Due to this fact oats and walnuts present a calcium and omega-3 enhance and are nice additions to many smoothie recipes.

Substances:

• 2 tbsp oats (soaked)
• 1 tbsp walnuts
• 1 cup fortified oat milk
• 1 tsp honey

Technique:

• Mix till you get a easy consistency.
• Serve instantly

How to make sure your smoothie recipes are wholesome

Whilst you is perhaps following your smoothie recipes precisely, it is very important pay attention to all of the components and the best way you employ them. Here’s what you will need to take into accout particularly if you wish to whip up high-calcium smoothies:

• Pair with vitamin D: Calcium wants vitamin D for absorption. It is best to do this whereas making these smoothie recipes.
• Keep away from extra sugar: Use pure sweeteners like dates, honey, or fruit.
• Steadiness macronutrients: Add protein (yoghurt, tofu, nuts) and fibre (seeds, fruits) to maintain you full longer.
• Select the proper liquid base: Use fortified plant-based milk if avoiding dairy, because it comprises added calcium.

What do you have to by no means combine in a calcium smoothie?

If you’re within the temper to make your personal smoothie recipes, be certain to keep away from these components:

• Extreme caffeine: Espresso, tea, or cocoa can hinder calcium absorption.
• An extra of oxalate-rich meals: Whereas spinach is okay, extreme consumption of oxalates, that’s present in beet greens, and rhubarb, can bind to calcium and scale back absorption.
• Refined sugars: These may cause sugar pikes ranges and have an effect on nutrient absorption.
• Excessive-sodium components: An excessive amount of salt can result in calcium loss from bones.
• Iron-rich meals: Calcium and iron compete for absorption within the physique. Keep away from including iron-rich meals like lentils, or pumpkin seeds to a high-calcium smoothie, as it might scale back the absorption of each minerals. In the event you want each vitamins, devour them at totally different instances of the day.

Calcium is not only about robust bones—it’s very important to your coronary heart, muscle mass, and total well being. A well-balanced, high-calcium smoothie is a straightforward and scrumptious approach to meet your each day wants. Nonetheless, whereas these high-calcium smoothie recipes are certain so as to add to your calcium ranges, these usually are not a alternative for a balanced eating regimen or dietary supplements prescribed by your physician. Additionally, in case you endure from any underlying circumstances, be certain to seek the advice of your physician or dietician earlier than together with these in your eating regimen.