How to Boost Calcium in Your Juices and Smoothies - dummies

How to Boost Calcium in Your Juices and Smoothies

By Pat Crocker

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.