Soy milk
One of the simple formulas that can be applied at home is unsweetened soy milk, prioritizing types supplemented with calcium and vitamin D.
Soybeans provide plant-based protein, while some soy milk products are enhanced with calcium and vitamin D.
If you make soy milk yourself at home, you can soak the beans, grind them with water, filter the residue and do not add sugar. However, homemade milk will not naturally have the same amount of calcium as mineral-supplied industrial products.
Therefore, if the main goal is to increase calcium, it is necessary to combine with other calcium-rich foods during the day.
Low-fat milk and unsweetened cocoa
Low-fat milk is a practical choice for people after 50. Milk provides both calcium and protein; vitamin D-fortified products also provide additional nutrients necessary for calcium absorption and use.
Vitamin D helps the body absorb calcium from food and together with calcium contributes to protecting the elderly from the risk of osteoporosis.
You can mix milk with a small amount of unsweetened pure cocoa powder to change the taste. However, you should not turn this drink into a glass of high-sugar cocoa by adding sugar, condensed milk or syrup.
Yogurt, nut and low-sweet fruit smoothies
Another recipe that can be done at home is unsweetened yogurt blended with a small amount of fruit and nuts.
For example, it can be used:
1 box of unsweetened yogurt;
1/2 kiwi or a little strawberry;
5-7 almonds or walnuts;
50-100 ml of filtered water;
Do not add sugar or condensed milk.
This method is also better than juiceing fruits because it still retains the fiber of the food.
You can add milk to vegetable smoothies
Another option is to grind unsweetened milk with green vegetables and a small amount of fruit, such as spinach or bok choy with kiwi.
Green vegetables provide a lot of vitamins and minerals. Carbohydrates should mainly come from whole grains, vegetables, fruits and beans; and prioritize low-processed foods. Fruit juices, even those without added sugar, can still contain significant amounts of free sugar.
Therefore, making smoothies, grinding ingredients instead of completely filtering out the pulp will help retain more food textures.
Note that calcium sources can come from milk, dairy products, tofu, green leafy vegetables, small fish eaten with bones and calcium-fortified foods.
