About 300 mg of calcium can be found in one cup of cow's milk, making it a rich source. Choose A2 organic cow's milk if you want to consume less saturated fat.
The nutritional value of cow's milk can be found in many plant-based milk substitutes, including oat milk, soy milk, and almond milk, by fortifying them with calcium and vitamin D.
A convenient way to increase calcium intake is to purchase orange juice fortified with calcium and vitamin D.
Blending yoghurt with fruits and vegetables creates a tasty and nourishing beverage full of nutrients that build bones. Yoghurt is a great source of calcium.
Calcium is rich in leafy green vegetables like spinach and kale. Blend them into plant-based milk, yoghurt, or fruit smoothies to create a calcium-rich drink.
Soaked sesame seeds can be blended with water to make sesame seed milk, which is a good source of calcium.
Chia seeds are a great source of calcium. Soak chia seeds in milk to make chia seed pudding, which is a healthy, high-calcium dessert.