Increase your calcium levels naturally with these 7 delicious smoothie recipes

As youngsters, we’d usually take heed to our moms advising us to have a glass of milk each day for sturdy bones. However is that each one that you’ll want to preserve your calcium ranges up? Calcium ranges not solely rely upon what we eat but additionally on how a lot our physique absorbs. Your physique wants the appropriate vitamins in order that it may possibly soak up as a lot calcium because it wants. An fascinating means to do that is thru scrumptious smoothies. Made with high-calcium components equivalent to tofu, cottage cheese, almonds and spinach, these smoothie recipes have the appropriate meals that additionally encourage calcium absorption.

Why is calcium necessary for well being?

Calcium is likely one of the most important minerals for general well being, enjoying a key position in bone power, muscle operate, nerve signalling, and blood clotting. “Round 99% of the physique’s calcium is saved in bones and tooth, 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 danger of fractures,” explains dietician Garima Goyal.

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

Is it sufficient to simply eat calcium?

No, merely consuming calcium-rich meals shouldn’t be sufficient—your physique wants to soak up it effectively as properly. Meals like dairy, leafy inexperienced greens, almonds, and seeds present pure sources of calcium, however combining them in the appropriate means enhances absorption. How do you do this? Meals wealthy in vitamin D, magnesium, and phosphorus play a major position 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 embrace dairy or plant-based alternate options together with nutrient-dense components.

7 high-calcium smoothie recipes

If you’re in search of methods to enhance your calcium ranges and in addition make sure that this calcium is absorbed in your physique, you need to strive 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, specifically, is a superb different 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

Methodology:

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

2. Spinach and banana smoothie

There are various advantages of spinach, together with it being wealthy in calcium. This may be a wonderful ingredient for all smoothie recipes. After all, 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

Methodology:

• Mix all components till you get a clean consistency.
• Serve recent.

3. Ragi and date smoothie

Ragi, which is often known as finger millet, is likely 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

Methodology:

• Prepare 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 greater.

Substances:

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

Methodology:

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

5. Chia and orange smoothie

There are various 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 help absorption.

Substances:

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

Methodology:

• Mix all of the components till you get a clean 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, in fact, is a enjoyable flavour so as to add to smoothie recipes and in addition boasts of calcium content material.

Substances:

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

Methodology

• Mix all components till you get a clean 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 increase and are nice additions to many smoothie recipes.

Substances:

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

Methodology:

• Mix till you get a clean 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 way in which you utilize them. Here’s what you have to be mindful particularly if you wish to whip up high-calcium smoothies:

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

What must you by no means combine in a calcium smoothie?

If you’re within the temper to make your personal smoothie recipes, be sure 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 cut back absorption.
• Refined sugars: These could 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 could cut back the absorption of each minerals. When you want each vitamins, eat them at completely different instances of the day.

Calcium isn’t just about sturdy bones—it’s very important on your coronary heart, muscular tissues, and general well being. A well-balanced, high-calcium smoothie is an easy and scrumptious option 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 substitute for a balanced food plan or dietary supplements prescribed by your physician. Additionally, in the event you endure from any underlying situations, be sure to seek the advice of your physician or dietician earlier than together with these in your food plan.