Milk: Cow's milk is one of the best sources of calcium, providing about 300 mg per cup. Choose low-fat or skim milk for a lower calorie option, or opt for fortified plant-based milks like almond milk, soy milk, or oat milk for a dairy-free alternative.
Fortified Orange Juice: Some brands of orange juice are fortified with calcium and vitamin D, making them a convenient way to increase your calcium intake. Look for brands that specify "fortified" on the label and choose varieties with no added sugars for a healthier option.
Yogurt Smoothies: Yogurt is another excellent source of calcium, providing around 300 mg per cup. Blend yogurt with your favorite fruits, such as berries or bananas, and a splash of milk or fruit juice to create a calcium-rich smoothie that's perfect for breakfast or as a snack.
Calcium-Fortified Plant-Based Milk: Many plant-based milk alternatives, such as almond milk, soy milk, and oat milk, are fortified with calcium and other nutrients to mimic the nutritional profile of cow's milk. Check the label to ensure the product is fortified with calcium and choose unsweetened varieties for the healthiest option.
Green Smoothies: Leafy greens like kale, collard greens, and spinach are rich in calcium and other essential nutrients. Blend them into a green smoothie with fruits like pineapple or mango for added sweetness and flavor. You can also add yogurt or fortified plant-based milk for extra creaminess and calcium.
Tahini Shake: Tahini, made from ground sesame seeds, is a good source of calcium, providing about 130 mg per tablespoon. Blend tahini with bananas, dates, cinnamon, and milk or plant-based milk for a creamy and calcium-rich shake.
Chia Seed Pudding: Chia seeds are not only rich in calcium but also high in fiber and omega-3 fatty acids. Mix chia seeds with milk or plant-based milk, sweeten with a touch of honey or maple syrup, and let it sit overnight to create a delicious and nutritious chia seed pudding.
Bone Broth: Bone broth made from simmering animal bones is rich in calcium, as well as other minerals like magnesium and phosphorus. Sip on warm bone broth as a comforting drink or use it as a base for soups, stews, and sauces.