Traditional Dairy and High-Calcium Drinks
For many, dairy products remain the gold standard for calcium intake, offering highly absorbable calcium alongside other crucial nutrients. However, the landscape of high-calcium drinks is far more diverse than just a glass of milk. For those with specific dietary needs, allergies, or simply a preference for other options, a wide array of alternatives exists.
Milk
A glass of cow's milk is one of the most widely recognized sources of calcium, providing approximately 300 mg per cup. Choosing low-fat or skim versions doesn't diminish the calcium content, allowing for a lower-calorie option. Goat's milk and sheep's milk are also excellent sources, often offering comparable or slightly higher amounts of calcium per serving compared to cow's milk.
Yogurt-based smoothies
Blending plain or Greek yogurt into a smoothie is a delicious and versatile way to boost calcium intake. Many types of yogurt also contain beneficial probiotics that support digestive health. A cup of low-fat yogurt can provide over 400 mg of calcium, exceeding the amount in milk.
Plant-Based and Fortified Alternatives
The market for plant-based beverages has expanded significantly, offering numerous options for those who are lactose intolerant, follow a vegan diet, or simply prefer non-dairy drinks. The key is to select products specifically fortified with calcium.
Fortified plant milks
- Almond Milk: Many brands are fortified with calcium to rival cow's milk. Always check the label, as calcium can settle, and shake well before pouring.
- Soy Milk: Nutritionally, fortified soy milk is one of the most similar alternatives to cow's milk, offering good levels of both calcium and protein.
- Oat Milk: This option is often fortified to provide comparable calcium levels to dairy, making it another popular choice.
Fortified orange juice
For a tangy alternative, many brands of orange juice are fortified with calcium. An 8-ounce glass can contain as much calcium as a cup of milk, along with a significant dose of vitamin C. Look for the term "calcium-fortified" on the label to ensure you are getting the extra nutrients.
Green smoothies
Leafy greens like kale and bok choy are naturally rich in calcium and can be blended into a powerful green smoothie. While spinach is also high in calcium, it contains oxalates that can inhibit absorption, making kale and bok choy more bioavailable choices for a calcium-focused drink. Combining these greens with fortified milk alternatives can create a potent, calcium-rich beverage.
Specialized and Creative Drink Options
Beyond standard milk and fortified juices, other creative concoctions can help you reach your daily calcium needs.
Bone broth
Traditional bone broth is rich in minerals, including calcium, magnesium, and phosphorus. Simmering animal bones with a splash of vinegar can help extract more of these minerals into the broth. While the exact calcium content can vary, it provides a warm, savory alternative to sweet or creamy drinks.
Sesame seed shake
Sesame seeds are a surprisingly potent source of calcium. Grinding them and mixing with a calcium-rich base like fortified plant milk can create a unique, nutty shake. Tahini, a paste made from sesame seeds, is also an excellent source of calcium.
Comparison of High-Calcium Drinks
To help you decide what to drink, here is a comparison of calcium sources per typical serving. Values can vary by brand and preparation.
| Drink Type | Serving Size | Estimated Calcium (mg) | Notes |
|---|---|---|---|
| Cow's Milk (Nonfat) | 1 cup (237 ml) | ~299 mg | Good source of protein and vitamin D. |
| Fortified Soymilk | 1 cup (237 ml) | ~299 mg | Good protein source; must be fortified. |
| Fortified Almond Milk | 1 cup (237 ml) | ~300-450 mg | Lower in calories than cow's milk; check label. |
| Fortified Orange Juice | 1 cup (237 ml) | ~300-350 mg | High in vitamin C; look for "fortified". |
| Plain Yogurt (Low-Fat) | 8 oz (227 g) | ~415 mg | Rich in probiotics; varies by brand. |
| Sesame Seed Shake | 1 shake | Variable | Depends on recipe; sesame seeds are high in calcium. |
| Green Smoothie with Kale | 1 smoothie | Variable | Depends on ingredients; excellent non-dairy source. |
Boosting Calcium Absorption
Simply consuming calcium isn't enough; maximizing its absorption is equally important. Here are some tips to help your body make the most of your calcium-rich drinks:
- Pair with Vitamin D: Vitamin D is crucial for calcium absorption. Many fortified beverages include added vitamin D, but ensure you get enough from sunlight or other food sources like fortified cereals and eggs.
- Spread Out Intake: Your body absorbs calcium most efficiently in smaller amounts throughout the day. Instead of having one large glass, spread your calcium-rich drinks across multiple meals.
- Shake Fortified Drinks: Calcium can settle at the bottom of cartons, especially with plant-based milks. Always shake the container well before serving to ensure you get the full dose.
- Limit Oxalate-Rich Greens: While green smoothies are healthy, greens like spinach contain oxalates that can bind to calcium and reduce absorption. Focus on kale or bok choy for better bioavailability.
Conclusion
Getting sufficient calcium through your diet is a cornerstone of lifelong bone health. Whether you prefer traditional dairy milk, a tangy fortified orange juice, a creamy almond milk latte, or a nutrient-packed green smoothie, a wide variety of delicious and convenient options can help you meet your daily needs. The key is to prioritize fortified drinks, pair them with vitamin D-rich foods, and distribute your intake throughout the day for optimal absorption. By being mindful of your choices, you can effectively strengthen your bones and build a healthier future with every sip.
