Juicing and Smoothies For Dummies, 2nd Edition
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Most people think of milk as the best source of calcium — and milk is a good source: One 8-ounce glass of 2 percent milk supplies 120 mg of it. But for people who are lactose intolerant, who don’t drink a lot of milk, or who can’t digest cheese, there are excellent calcium-rich ingredients to add to smoothies or to stir into juices.

Here are some foods to use in smoothies or juice to boost your calcium intake:

  • Almonds: 1 ounce of almonds (approximately 23 nuts) has 75 mg calcium. Add it to smoothies.

  • Blackstrap molasses: 1 tablespoon has 137 mg of calcium. Stir it into the juice or add it to ingredients in smoothies.

  • Collard greens: 1 cup of collard greens has 266 mg of calcium. Juice it raw or add it raw or lightly steamed to smoothies.

  • Kale: 1 cup of boiled kale has 94 mg of calcium. Juice it raw or add it raw or lightly steamed to smoothies.

  • Papaya: 1 medium papaya has 73 mg of calcium. It’s great juiced or in smoothies.

  • Sesame seeds: 1/4 cup has 351 mg of calcium. You can add sesame seeds to smoothies.

  • Spinach: 1 cup of boiled spinach has 245 mg of calcium. Juice it raw or add it raw or lightly steamed to smoothies.

  • Seaweed: 1 cup of raw kelp has 136 mg of calcium (more than a glass of milk). It’s best rehydrated and used in smoothies.

  • Tahini: 2 tablespoons raw tahini (sesame seed butter) has 126 mg of calcium. Add it to smoothie ingredients.

About This Article

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About the book author:

Pat Crocker is a professional home economist specializing in herbs and healthy foods. She has been growing, photographing, teaching, and writing about herbs, food, and healthy diets for more than two decades. Pat lectures at international conventions and is a seasoned television and radio guest.

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