Many adults do not get enough calcium in their daily diet, even though the nutrient is important for bones, muscles, and nerves.
Fortunately, several drinks rich in calcium can serve as alternatives to regular milk, according to Parade.
Calcium should be spread throughout the day
Experts recommend spreading calcium-rich foods and drinks across the day instead of consuming everything at once.
Vitamin D helps the body absorb calcium
According to experts, it is important to combine calcium with vitamin D because the vitamin helps the body absorb the nutrient.
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Kefir
Kefir is a drinkable yogurt and may be easier to tolerate for people who have problems with regular dairy products.
Kefir contains more calcium than milk
One cup of kefir provides around 316 milligrams of calcium, which is more than the amount found in one cup of milk.
Kefir may also support gut health
Kefir contains probiotics that may support gut health.
Experts recommend choosing the plain version rather than sweetened varieties.
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Fortified almond milk
One cup of fortified almond milk can contain around 482 milligrams of calcium, depending on the brand.
Almond milk is often low in calories
According to experts, almond milk typically has a low calorie content as long as it is not sweetened with added sugar.
Ready-made nutrition drinks
Ready-made shakes and nutrition drinks are available with varying calcium levels.
Experts recommend products that provide at least 20 percent of the recommended daily calcium intake.
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Nutrition drinks should be checked for sugar
It is recommended to read the nutrition label carefully to make sure the drink does not contain too much added sugar.
Smoothies with tofu
Tofu is highlighted as a major source of calcium.
One cup of tofu contains around 861 milligrams of calcium and can be used in smoothies.
Tofu makes smoothies creamier
According to experts, tofu gives smoothies a creamy texture, but it should be combined with ingredients such as berries to improve the flavor.
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Fortified soy milk
Soy milk with added calcium can contain around 202 milligrams of calcium per cup.
According to experts, it is nutritionally the closest alternative to cow’s milk because it also contains protein and vitamin D.
Calcium can settle at the bottom of the carton
Experts recommend shaking soy milk cartons well before use, as calcium can settle at the bottom of the drink.
Fortified orange juice
Many types of orange juice are fortified with both calcium and vitamin D. One cup can provide up to 300 milligrams of calcium.
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Orange juice should be combined with food
Experts recommend drinking orange juice together with protein and healthy fats such as eggs, Greek yogurt, or avocado to avoid sharp fluctuations in blood sugar levels.
Sources: Parade.