To solve this problem, experts recommend using calcium-rich smoothies from natural foods, helping the body absorb calcium more easily. Here are 6 calcium-fortified smoothies you should add.
Banana smoothie: Bananas contain magnesium and potassium, two minerals that help the body absorb calcium better.
Almonds are rich in calcium (264 mg/100g according to the USDA) and contain vitamins D, K, and magnesium, which help strengthen bones.
Yogurt is an easy source of calcium, with about 200-250 mg of calcium/100g.
Benefits: Supports the skeletal system, enhances digestion and provides energy.
Recipes: 1 ripe banana; 10 almonds (soaked overnight); 100ml unsweetened yogurt; 200ml almond milk; 1 tablespoon honey (optional).
Orange smoothie: Oranges are rich in vitamin C and contain about 40-50 mg of calcium/fruit, which supports better calcium absorption.
Almond milk is supplemented with up to 450 mg of calcium/ cup if calcium is increased.
Chia seeds are an ideal source of plant calcium with 631 mg/100g.
Benefits: Supports immunity, improves bone and joint health.
Formula:
1 fresh orange, squeeze the juice
200ml almond milk
1 tablespoon chia seeds (10 minutes soak in water)
1 tablespoon honey or maple syrup
Soybean - walnut smoothie: Soybeans are rich in isoflavones, which help absorb calcium and prevent osteoporosis.
Soy milk contains about 300 mg of calcium/ cup if supplemented with calcium.
Walnuts contain omega-3 and magnesium, which help support calcium absorption.
Benefits: Reduce the risk of osteoporosis, improve memory and are good for the heart.
Formula:
200ml unsweetened soy milk
5 walnuts
1 tablespoon honey
1/2 ripe banana
Strawberry - almond - flaxseed smoothie: Strawberries are rich in vitamin C, which helps absorb calcium effectively.
Almonds provide calcium and vitamins D and K, supporting strong bones.
Flaxseeds are high in calcium, which helps reduce inflammation and improve digestion.
Benefits: Provides energy, keeps skin healthy and aids digestion.
Formula:
5-6 fresh strawberries
10 almonds (soaked overnight)
1 tablespoon flaxseed
200ml almond milk
Kale - chia seed - yogurt smoothie: Kale contains 150 mg of calcium/100g and vitamin K for strong bones.
Chia seeds are a rich source of calcium.
Coconut milk contains healthy fats that help increase vitamin D and calcium absorption.
Benefits: Purifying the body, strengthening bones and joints.
Formula:
5 fresh kale leaves
1 tablespoon chia seeds
200ml unsweetened coconut milk
1/2 ripe banana
Papaya smoothie - Greek yogurt - black sesame seeds: Papaya contains the enzyme papain, which helps digest and absorb calcium better.
Greek yogurt is high in calcium (150-200 mg/ cup).
Black sesame seeds are one of the foods richest in calcium with 975 mg/100g.
Benefits: Supports the digestive system, is good for the heart and boosts immunity.
Formula:
100g ripe papaya
200ml Greek yogurt
1 tablespoon roasted black sesame seeds
1 tablespoon honey.
