Banana - Almond smoothie: Bananas are rich in potassium and magnesium, two minerals that help the body absorb calcium better. Meanwhile, almonds contain about 264 mg of calcium in 100g, helping to increase bone density.
Benefits: Provides natural calcium, good for bones and teeth. Supports the nervous system, reduces stress. Provides natural energy, good for the practitioner.
How to make: 1 ripe banana; 10 almonds (or 1 tablespoon almond butter); 200ml almond milk (or other plant-based milk); 1 tablespoon honey (optional). Blend and enjoy.
Spinach - nut milk smoothie: Spinach ( spinach) contains 99mg of calcium in 100g and is also rich in vitamin K, which helps absorb calcium better. When combined with nut milk (almond milk, walnut milk), the amount of calcium in smoothies will increase significantly. Blend and enjoy.
This smoothie helps improve bone and joint health, aids digestion, reduces inflammation, provides antioxidants, and beautifies the skin.
How to make: 1 handful of fresh spinach; 200ml almond or walnut milk; 1 apple or banana to increase natural sweetness; 1 tablespoon chia seeds (supplement calcium). Blend and enjoy.
Orange - yogurt smoothie: Oranges are one of the richest fruits in calcium, with about 40mg of calcium in each medium-sized fruit. According to the US National Institutes of Health (NIH), vitamin C in oranges also helps increase calcium absorption from food. Yogurt provides an extra 300mg of calcium in a cup (245g), helping to support bone density.
How to do:
1 fresh orange (peeled, off); 200ml unsweetened yogurt; 1 tablespoon honey or maple syrup; 1 handful of flaxseed (added with omega-3). Blend and enjoy.
Soy smoothie: One of the best sources of plant calcium, with about 300mg of calcium in a 250ml cup (according to NIH). Chia seeds contain 631mg of calcium in 100g, higher than cow's milk.
Uses: Helps strengthen bones, prevent osteoporosis.
Balancing female hormones (thank you to isoflavones in soy).
Support weight loss, control blood sugar.
How to do:
200ml unsweetened soy milk; 1 tablespoon chia seeds (10 minutes soaked in water); 1⁄2 ripe banana to create a smooth consistency; 1 tablespoon honey or maple syrup. Blend and enjoy.
Fennel - walnut milk smoothie:
Figs contain 35mg of calcium per 100g and are also rich in magnesium and phosphorus, which help absorb calcium better. Walnuts are much higher in calcium than cow's milk and also provide heart-healthy omega-3.
Benefits: Natural calcium supplementation, good for bones.
Supports digestion, reduces constipation.
Provides healthy fats, good for the heart.
How to do:
3 fresh figs or 2 dried figs; 200ml walnut milk; 1⁄2 banana or 1 tablespoon almond butter to increase fat; 1 tablespoon honey or dates (optional). Blend and enjoy.
