7 Best Drink To Boost Calcium

 

7 Best Drinks to Boost Calcium Levels

Calcium is essential for bone health, muscle function, and overall well-being. While dairy products are traditional sources, many beverages can help meet daily calcium needs. Based on the latest research and expert recommendations, here are the top seven calcium-rich drinks to incorporate into your diet. 

 

1. Dairy Milk

A classic and highly absorbable source of calcium, cow’s milk provides ~300 mg per cup along with vitamin D, which enhances calcium absorption. Opt for low-fat or fortified versions to avoid excess saturated fats. Drink plain, add to cereals, or blend into smoothies.  

 

2. Fortified Plant-Based Milks

Almond, soy, and oat milks are excellent dairy alternatives. For example.

Almond milk,Offers ,~450 mg of calcium per cup,when fortified.  

Soy milk,Provides protein and ~400 mg of calcium per serving.  

Check labels for added calcium and vitamin D for optimal absorption.  

 

 3. Fortified Orange Juice

A glass of calcium-fortified orange juice delivers ~350 mg of calcium and vitamin C, which aids collagen production and calcium uptake. Ideal for non-dairy consumers.Breakfast meals to enhance nutrient absorption.  

 

4. Green Leafy Smoothies

Kale and spinach are calcium powerhouses.Kale juice ,Contains ,~100 mg of calcium per cup , plus vitamin K for bone mineralization.Spinach smoothie,Blends well with fruits and almond milk, offering ~250 mg of calcium per 100g.Vitamin C-rich fruits like oranges to boost calcium absorption.  

 

5. Bone Broth

Simmered from animal bones, bone broth releases calcium, magnesium, and collagen. It’s particularly beneficial for post-surgery recovery or improving bone density.Plant-based alternative. Mushroom broth (lower in calcium but mineral-rich).  

 

6. Sesame Seed Milk (Til Ka Doodh)

Sesame seeds pack ~88 mg of calcium per tablespoon. When blended into milk, this drink provides magnesium and phosphorus for bone strength.Sweeten with honey or jaggery for flavor.  

 

7. Yogurt-Based Smoothies

Greek yogurt contains ~450 mg of calcium per cup  and probiotics for gut health. Blend with berries or spinach for added nutrients. Choose, Unsweetened varieties to avoid added sugars.  

 

*Key Recommendations*

Aim for 1,000–1,200 mg/day depending on age and gender.  Enhance Absorption,Pair calcium-rich drinks with vitamin D (sunlight, fortified foods). Combine beverages with calcium-rich foods like tofu, chia seeds, or fortified cereals.