Increase your calcium levels naturally with these 7 delicious smoothie recipes

As children, we’d typically take heed to our moms advising us to have a glass of milk daily for robust bones. However is that every one that you must maintain 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 correct vitamins in order that it may well absorb as a lot calcium because it wants. An fascinating manner to do that is thru scrumptious smoothies. Made with high-calcium substances comparable to tofu, cottage cheese, almonds and spinach, these smoothie recipes have the correct meals that additionally encourage calcium absorption.

Why is calcium vital for well being?

Calcium is likely one of the most vital minerals for total well being, taking part in a key function in bone energy, 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 important metabolic capabilities. 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 the USA, roughly 72% of calcium intakes come from dairy merchandise and meals with added dairy substances comparable 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 only eat calcium?

No, merely consuming calcium-rich meals just 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 correct manner 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 day by day calcium requirement is by including these high-calcium meals, in addition to smoothies. Some smoothie recipes can embrace dairy or plant-based options together with nutrient-dense substances.

7 high-calcium smoothie recipes

If you’re on the lookout for methods to enhance your calcium ranges and likewise be certain that this calcium is absorbed in your physique, it’s best 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, particularly, is a superb various for these avoiding dairy.

Components:

• 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 substances 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 wonderful ingredient for all smoothie recipes. After all, bananas add pure sweetness and are a welcome addition.

Components:

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

Technique:

• Mix all substances till you get a easy consistency.
• Serve recent.

3. Ragi and date smoothie

Ragi, which is also called finger millet, is likely one of the richest non-dairy sources of calcium. Including this to your smoothies is bound to make your beverage wholesome.

Components:

• 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 might 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.

Components:

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

Technique:

• Mix all of the substances 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 help absorption.

Components:

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

Technique:

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

6. Cottage cheese and Mango Smoothie

Sure, cottage cheese or paneer might 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 likewise boasts of calcium content material.

Components:

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

Technique

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

7. Oats and walnut smoothie

In response to 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.

Components:

• 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

When you could be following your smoothie recipes precisely, it is very important pay attention to all of the substances and the way in which you utilize them. Here’s what you will need to remember particularly if you wish to whip up high-calcium smoothies:

• Pair with vitamin D: Calcium wants vitamin D for absorption. You must 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 correct 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, ensure to keep away from these substances:

• 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 may cause sugar pikes ranges and have an effect on nutrient absorption.
• Excessive-sodium substances: 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 cut back the absorption of each minerals. When you want each vitamins, eat them at completely different occasions of the day.

Calcium isn’t just about robust bones—it’s important in your coronary heart, muscular tissues, and total well being. A well-balanced, high-calcium smoothie is a straightforward and scrumptious approach to meet your day by day wants. Nevertheless, whereas these high-calcium smoothie recipes are positive so as to add to your calcium ranges, these aren’t a alternative for a balanced food plan or dietary supplements prescribed by your physician. Additionally, for those who endure from any underlying circumstances, ensure to seek the advice of your physician or dietician earlier than together with these in your food plan.