Increase your calcium levels naturally with these 7 delicious smoothie recipes

As youngsters, we’d usually hearken to our moms advising us to have a glass of milk on daily basis for robust bones. However is that every one that it’s good to hold your calcium ranges up? Calcium ranges not solely rely on what we eat but in addition on how a lot our physique absorbs. Your physique wants the best vitamins in order that it could possibly soak up as a lot calcium because it wants. An fascinating approach to do that is thru scrumptious smoothies. Made with high-calcium elements similar to tofu, cottage cheese, almonds and spinach, these smoothie recipes have the best meals that additionally encourage calcium absorption.

Why is calcium essential for well being?

Calcium is among the most vital minerals for general well being, enjoying a key position in bone power, muscle operate, nerve signalling, and blood clotting. “Round 99% of the physique’s calcium is saved in bones and enamel, whereas the remaining 1% is used for very important metabolic features. 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 america, roughly 72% of calcium intakes come from dairy merchandise and meals with added dairy elements similar 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 will not be sufficient—your physique wants to soak up it effectively as nicely. Meals like dairy, leafy inexperienced greens, almonds, and seeds present pure sources of calcium, however combining them in the best approach enhances absorption. How do you try this? Meals wealthy in vitamin D, magnesium, and phosphorus play a big position in calcium metabolism. One of many best and tastiest methods to satisfy your each day calcium requirement is by including these high-calcium meals, in addition to smoothies. Some smoothie recipes can embrace dairy or plant-based alternate options together with nutrient-dense elements.

7 high-calcium smoothie recipes

In case you are on the lookout for methods to enhance your calcium ranges and likewise be certain that this calcium is absorbed in your physique, you must 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 wonderful sources of calcium. This smoothie, particularly, is a good different 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

Methodology:

• Mix all of the elements 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

Methodology:

• Mix all elements till you get a easy consistency.
• Serve contemporary.

3. Ragi and date smoothie

Ragi, which is often known as finger millet, is among the richest non-dairy sources of calcium. Including this to your smoothies is certain 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

Methodology:

• 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 may 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

Methodology:

• Mix all of the elements 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 assist absorption.

Components:

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

Methodology:

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

6. Cottage cheese and Mango Smoothie

Sure, cottage cheese or paneer may 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 contemporary paneer
• 1 ripe mango
• 1 cup milk
• 1 tsp flaxseeds

Methodology

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

7. Oats and walnut smoothie

Based on the US Meals and Drug Administration, 100g of oatmeal has 357mg of calcium. Subsequently 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

Methodology:

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

How to make sure your smoothie recipes are wholesome

Whilst you is perhaps following your smoothie recipes precisely, it is very important pay attention to all of the elements and the best way you employ them. Here’s what you will need to have in mind particularly if you wish to whip up high-calcium smoothies:

• Pair with vitamin D: Calcium wants vitamin D for absorption. It is best to try this whereas making these smoothie recipes.
• Keep away from extra sugar: Use pure sweeteners like dates, honey, or fruit.
• Steadiness macronutrients: Add protein (yoghurt, tofu, nuts) and fibre (seeds, fruits) to maintain you full longer.
• Select the best liquid base: Use fortified plant-based milk if avoiding dairy, because it comprises added calcium.

What do you have to by no means combine in a calcium smoothie?

In case you are within the temper to make your individual smoothie recipes, be sure to avoid these elements:

• 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 scale back absorption.
• Refined sugars: These could cause sugar pikes ranges and have an effect on nutrient absorption.
• Excessive-sodium elements: 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 could scale back the absorption of each minerals. When you want each vitamins, eat them at completely different instances of the day.

Calcium isn’t just about robust bones—it’s very important in your coronary heart, muscle tissue, and general well being. A well-balanced, high-calcium smoothie is an easy and scrumptious strategy to meet your each day wants. Nonetheless, 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 regimen or dietary supplements prescribed by your physician. Additionally, for those who endure from any underlying situations, be sure to seek the advice of your physician or dietician earlier than together with these in your food regimen.