5 Calcium-Rich Beverages to Boost Your Health Beyond Milk

Islamabad: If you or your family members are not fond of the taste of milk, don’t worry—there are other effective ways to make up for calcium deficiency through beverages. Calcium is a vital mineral found in the human body that plays an essential role in the development and structure of bones, teeth, muscles, nerves, and other organs. This crucial mineral not only strengthens bones, teeth, and muscles but also helps keep the entire body active and functioning properly.
Calcium deficiency can increase the risk of conditions like rickets and osteoporosis, which can, over time, lead to weakened bones and a higher chance of fractures. Health experts recommend that adults need approximately 1,000 milligrams of calcium daily. However, women over 50 and men over 70 should aim for 1,200 milligrams of calcium to maintain bone strength and prevent osteoporosis.
For those who are not keen on drinking plain milk, there are five healthful and delicious drinks that can help fill the calcium gap in your diet:
Milk: Milk is a natural source of calcium and phosphorus, both of which are essential for bone and tooth health. A cup of cow’s milk contains about 300 milligrams of calcium, making it an excellent option for strengthening muscles and bones, especially when consumed in the morning or before bed.
Almond Milk: Almond milk contains fewer calories compared to regular dairy milk. A cup of unsweetened almond milk provides around 450 milligrams of calcium. This makes it a great choice to boost your calcium intake, especially when enjoyed with breakfast.
Yogurt Smoothies: A cup of yogurt paired with a serving of fruit provides about 300 milligrams of calcium. Yogurt smoothies are not only rich in calcium but also contain probiotics, which are beneficial for digestion. Consuming them in the morning or after lunch helps support gut and bone health.
Soy Milk: With 25 milligrams of calcium per 100 grams, soy milk is another dairy-free option. It’s ideal for maintaining energy levels and is best consumed with breakfast. However, individuals with soy allergies should avoid it.
Spinach Smoothies: One cup of spinach provides around 250 milligrams of calcium. A smoothie made with spinach, banana, and almond milk is a great pre- or post-workout drink, offering both calcium and iron to help improve overall health.
Incorporating these calcium-rich beverages into your daily routine can help you maintain strong bones and a healthy body, especially if you’re looking for alternatives to milk.