Milk Milk is one of the most well-known sources of calcium. Whether it’s cow’s milk or fortified plant-based options like almond or soy milk, a glass a day can significantly contribute to your daily calcium intake.
Almond Milk Fortified almond milk is a fantastic non-dairy source of calcium. It’s low in calories, lactose-free, and enriched with vitamin D, which aids calcium absorption.
Orange Juice (Fortified) Many brands of orange juice are fortified with calcium and vitamin D, making it a tasty way to support your bone health. Look for labels that mention added calcium.
Yogurt Smoothies Yogurt, especially Greek yogurt, is rich in calcium. Blend it with fruits like berries or bananas to create a delicious and calcium-packed smoothie.
Soy Milk Soy milk is naturally high in protein and often fortified with calcium and vitamin D. It’s a great alternative for those who are lactose intolerant or vegan.
Green Smoothies Leafy greens like kale and spinach are excellent sources of calcium. Blend them with almond milk, bananas, and a touch of honey to make a nutrient-rich drink.
Bone Broth Bone broth is made by simmering animal bones, which releases calcium into the liquid. It’s not only nourishing but also supports overall joint and bone health.
Sesame Seed Drink (Tahini-Based) Sesame seeds are packed with calcium. You can make a tahini-based drink by blending sesame paste with water, a bit of honey, and cinnamon for a creamy and calcium-rich beverage.