Warm milk
One of the most easily used calcium-rich drinks is cow's milk. Milk also provides protein and some other nutrients necessary for the skeletal system.
People over 40 years old can use low-fat or non-fat milk if they need to control their energy and weight. They can drink unsweetened whole milk for breakfast or dinner, depending on their preferences and tolerability.
Avoid turning milk into a sugary drink by adding too much sugar, syrup, or flavoring powder.
Excess sugar and energy can be detrimental to weight control, while being overweight is also a factor affecting muscle and bone health.
Yogurt and fruit smoothies
Yogurt is a suitable ingredient to prepare calcium-rich drinks without using too much sugar.
Unsweetened yogurt can be combined with bananas, strawberries, oranges or a small amount of oatmeal to create smoothies. This method both supplements calcium, protein, and increases fiber and vitamins from fruits.
Soy milk
For people who are lactose intolerant or limit the use of animal milk, soy milk is a worthwhile choice. The important point is to choose a type that is calcium-fortified, because the natural calcium content in plant products can be different.
Calcium-supplemented soy drinks can be a suitable alternative for lactose intolerant people or vegetarians.
A glass of calcium-fortified soy milk can provide about 300-450 mg of calcium, depending on the product. Therefore, when buying, consumers should read the ingredient list instead of defaulting that all types of vegetable milk are rich in calcium.
Sesame, almonds can be combined
Some nuts such as almonds also contain calcium and can be ground with milk or yogurt. However, nuts are high in energy, so they should only be used in moderation.
A drink can include unsweetened milk, a little softened almonds, and fruit. This combination helps increase unsaturated fat, protein, and some minerals, but still needs to control portion size.
