Smoothies are a delicious and easy way to get calcium and other nutrients needed for the body to function well. What is good for the bones, is also good for the whole body including the heart and brain.
This purpose of this post is 1) build awareness of the calcium content of ingredients often (and some not so often) used in smoothies and 2) serve as a general guide so that you can experiment and make your own calcium rich smoothie. Adjust measurements to your liking and the serving amount desired. A typical serving for a smoothie is 8 -12 ounces.
Components of a calcium rich smoothie include the liquid base, fruits and/or vegetables, seeds (contain protein and omega 3), and sweetener. Fruits can be high in sugar; replacing some or all the fruit with vegetables can decrease the sugar content.
Liquid base: 1-2 cups
Many of the plant based milks (soy, almond, coconut, oat, cashew, and hemp) are fortified with calcium and vitamin D and amounts can differ based on the brand. The calcium content may vary from around 250 mg to 450 mg per cup. Soy milk contains the most protein of the plant milks. Here's a video on the benefits of soy on menopausal symptoms and bone density.
Coconut water contains less calcium- about 40 mg per cup and is high in potassium and magnesium.
Fruit: 1-2 cups, fresh or frozen
If using fresh, you will need to add ice to thicken the smoothie. Frozen fruit is great-it's picked when ripe and keeps well in the freezer.
Grapefruits: 1 fruit = 68 mg calcium (Ca++)
Oranges: 1 fruit =60 mg (Ca++)
Papayas: 1 cup mashed = 46 mg (Ca++)
Blackberries: 1 cup = 44 mg (Ca++)
Raspberries: 1 cup = 38 mg (Ca++)
Avocado: 1 cup = 28 mg (Ca++)
Kiwis: 1 fruit = 26 mg (Ca++)
Limes: 1 fruit = 21 mg (Ca++)
Pineapple: 1 cup = 21 mg (Ca++)
Cherries: 1 cup = 20 mg (Ca++)
Mangoes: 1 cup = 18 mg (Ca++)
Pomegranates: 1 cup = 18 mg (Ca++)
Lemon: 1 fruit = 17 mg (Ca++)
Cantaloupe: 1 cup = 16 mg (Ca++)
Grapes: 1 cup = 15 mg (Ca++)
Blueberries: 1 cup = 12 mg (Ca++)
Watermelon: 1 cup = 11 mg (Ca++)
Honeydew melon: 1 cup = 10 mg (Ca++)
Bananas: 1 fruit = 6.3 mg (Ca++)
Vegetables: 1-2 cups, fresh or frozen
Many dark greens are calcium rich and great additions to smoothies. Fresh spinach, beet greens, and swiss chard are highly nutritions and included in this list, but they are high in oxalates, which decrease calcium absorption.
Dandelion greens: 1 cup = 103 mg (Ca++)
Collard greens: 1 cup = 84 mg (Ca++)
Bok Choy: 1 cup = 74 mg (Ca++)
Kale: 1 cup = 53 mg (Ca++)
Beet greens: 1 cup = 44 mg (Ca++) (high in oxalates)
Watercress: 1 cup = 41 mg (Ca++)
Celery: 1 cup = 40 mg (Ca++)
Arugula: 1 cup = 32 mg (Ca++)
Spinach: 1 cup = 30 mg (Ca++) (high in oxalates)
Cucumber: 1 cup = 19 mg (Ca++)
Swiss Chard: 1 cup = 18 mg (Ca++) (high in oxalates)
Beet: 1 beet ( 2" diameter) = 13 mg (Ca++)
Fresh Herbs
Parsley: 1 cup = 83 mg (Ca++)
Basil: 1 cup = 44 mg (Ca++)
Peppermint: 2 Tbsp = 7.8 mg (Ca++)
Cilantro: 1/2 cup = 5.5 mg (Ca++)
Seeds contain calcium, protein, fiber, and are good sources 0f omega 3 fatty acids.
Chia seeds: 2 Tbsp = 132 mg (Ca++), 5 g protein, 10 g fiber
Flax seeds 2 Tbsp = 30 mg (Ca++), 3 g protein, 4 g fiber (for the most nutritional benefit, grind seeds first before adding to the smoothie)
Hulled/Shelled Hemp seeds: 3 Tbsp = 19 (Ca++), 10 g protein, 1 g fiber
Sweeteners
Depending on your blender, you may need to blend the dates in the liquid before adding the fruit or vegetables. No matter what type of blender, blend the figs first in the liquid.
Dates: 2 dates = 30 mg (Ca++)
Dried figs: 2 figs = 65 mg (Ca++). Figs are not as sweet as dates. I use dried figs in my Orange Fig Chia Marmalade and add the marmalade to smoothies- delicious!
Spices
Spices can add a sweetness to smoothies and many are excellent sources of antioxidants, and contain vitamins and minerals including calcium. Only a small amount of spices are added to the smoothie so calcium content was not calculated. Start with a small amount and add more to taste.
Cinnamon
Cardamon
Ginger
Turmeric is not sweet but has great anti-inflammatory qualities and goes well with fruits and vegetables.
Additional options
Oatmeal: 1/2 cup = 18mg (Ca++), 6 g protein, 4 g fiber
Almond butter: 1 Tbsp = 56 mg (Ca++), 3.4 g protein, 1.7 g fiber
Yogurt: calcium and protein content depend on type of yogurt
Cacao powder: 2.5 Tbsp = 35 mg (Ca++), 4 g protein, 5 g fiber
Tofu (silken or soft): 1/2 cup = 27 mg (Ca++), 5.4 g protein, 0.4 g fiber
Blend ingredients together and enjoy your creation!
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