Let’s face it, when someone says “Get more calcium,” you likely think of a glass of regular milk. But calcium isn’t just hiding in your fridge’s dairy section; it’s in some truly delicious and creative drinks you might not expect.
Whether you’re building strong bones, supporting heart health, or keeping those nails tough-as-pebbles, calcium is essential. So, ditch the dull and enjoy these 7 exciting drinks that can help boost your calcium intake while keeping things interesting:
7 Calcium-Packed Drinks That Taste as Good as They Are Good for You
1. Golden Almond Milk Latte
-Creamy, Flavorful, and High in Calcium
This turmeric-infused latte is more than just a wellness trend — made with calcium-fortified almond milk and a sprinkle of cinnamon, it’s an anti-inflammatory powerhouse. Almond milk offers approximately 450 mg of calcium per cup when fortified, more than cow’s milk! Add a pinch of turmeric and honey, and you’ve got a cozy calcium cocktail.
-Tip: Incorporate black pepper to boost the absorption of turmeric.
2. Spinach and Yogurt Green Smoothie
-A Hidden Calcium Treasure in a Glass
Green means go, especially when it comes to calcium. Spinach is one of the top calcium-rich foods, and when combined with Greek yogurt (another calcium powerhouse), your smoothie becomes a nutrient-packed treat.
Give this mix a try:
-1 cup of spinach
-½ banana
-1 cup of Greek yogurt
-1 cup of fortified orange juice
-Blend it up, enjoy, and strengthen your bones.
3. Sesame Soy Shake
-Nuts About Bones
Soy milk is one of the best non-dairy sources of calcium. Now, imagine pairing it with calcium-rich sesame seeds. Simply blend together:
-1 cup of fortified soy milk
-2 tbsp of tahini (sesame paste)
-A splash of maple syrup
-A dash of vanilla
A deliciously sweet and creamy shake — perfect for those looking for calcium-rich foods for bones.
4. Fig and Almond Smoothie
-A Perfect Blend of Sweet and Strength
Figs are often overlooked when it comes to calcium — just 5 figs contain almost 90 mg of calcium! Blend dried figs with almond milk, a few soaked almonds, and a sprinkle of cinnamon. It tastes like dessert but acts like a supplement.
Bonus idea: Add a scoop of vanilla protein for extra oomph.
5. Calcium-Enriched Orange Juice Spritzer
-Bright, Tangy, and Good for Your Bones
Not all orange juices are the same—choose one that is fortified with calcium (check the label). Mix with sparkling water, mint, and a splash of lemon or ginger for a refreshing summer spritzer that provides around 350 mg of calcium per cup.
-Add chia seeds for added nutrition and an interesting texture twist.
6. Matcha Green Tea Latte with Oat Milk
-Relaxed Energy, Healthy Bones
Matcha provides a gentle caffeine boost and is packed with antioxidants. When combined with calcium-enriched oat milk, it becomes a drink that supports bone health while keeping your mind alert. Add a touch of vanilla for a frothy treat that feels like a spa experience in a cup.
7. Bone Broth Elixir
-Old School, New Cool
It might not be trendy like bubble tea, but bone broth is rich in minerals such as calcium, magnesium, and phosphorus, especially when cooked with a splash of vinegar to extract the minerals from the bones. Enjoy it warm or mix it with herbs for a delicious “tea.”
-Grandma knew what she was doing.
Final Sip
Calcium is essential, but it doesn’t have to be tasteless. These seven drinks offer both taste and benefits, aiding in the development of stronger bones, improved nerve function, and a healthier heart, all with every delightful sip.
So next time you think calcium = milk, keep in mind that there are plenty of tasty, creamy, and wonderfully fortified options available. Cheers to your health! Shine bright!
Drink up. Bone up. Glow on.
FAQs
Q1: Can I get enough calcium without drinking milk?
Absolutely! Fortified plant-based milks such as almond, soy, and oat, along with leafy greens, seeds, and calcium-rich fruits such as figs, provide excellent sources of calcium. Many of the beverages mentioned in this article have equal or higher calcium content compared to dairy products.
Q2: What does “fortified” mean on a label?
“Fortified” means nutrients like calcium or vitamin D have been added to the product. Always check the label to make sure your plant-based milk or juice is calcium-fortified if you’re skipping dairy.
Q3: How much calcium do I need per day?
Here’s a quick breakdown of the calcium normal range (average needs):
Adults (19–50 years): 1,000 mg
Women 50+ / Men 70+: 1,200 mg
Teens (9–18 years): 1,300 mg
A variety of calcium-rich drinks can help you hit your daily target without supplements.
Q4: Is plant-based milk really better than dairy for calcium?
Both options can be good sources, but fortified plant milks typically have a higher calcium content per cup compared to cow’s milk. Additionally, they have lower saturated fat levels and are appropriate for individuals who are lactose intolerant or follow a vegan diet.
Q5: Can calcium drinks really help with bone health?
Yes! Calcium is essential for strong bones, but it also needs support from vitamin D, magnesium, and exercise to be fully effective. Combine your calcium-rich foods and drinks with sunlight and movement for the best results.
Q6: What’s the best time to drink calcium-rich beverages?
There’s no perfect time, but spreading your calcium intake throughout the day helps your body absorb it more efficiently. Consuming a calcium-rich beverage alongside a meal can further aid in absorption.
Q7: Are these drinks safe for kids and teens?
Most of them are! Just adjust portion sizes and avoid added sugars for younger kids. Smoothies, fortified juices, and non-caffeinated options (such as almond milk lattes without espresso) are great family-friendly choices.
(The article is written by Mantasha, Executive, Clinical Health & Content, and reviewed by Monalisa Deka, Senior Health Content Editor).
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