Strong bones and teeth are maintained with calcium.It's important for young people who are still growing and for people with osteoporosis.You can add calcium to your smoothie by incorporating a variety of calcium rich foods such as chia seeds, almond butter and kale.Adding calcium rich foods or liquids to smoothie recipes is possible.
Step 1: Determine how much calcium you need.
Taking your age and gender into account, you should figure out how much calcium you need to consume.The recommended daily value is something you should consider when planning your meals.The recommended daily value of calcium is 1,000.When companies list the percentage of recommended daily value for calcium in their products, this number is used.The nutrition facts label should contain this information.The amount of calcium you consume should be taken into account in relation to your age and gender.If you are between the ages of 4 and 8 years old, you should consume 1,000mg per day.If you are between 9 and 18 years of age, you should consume 1,300mg per day.If you're between the ages of 19 and 50, you should consume 1,000 calories per day.If you are 50 years of age or older, you should consume 1,200 calories per day.
Step 2: An orange sunrise smoothie can be made.
Cut up fruits and vegetables.If you don't have one, put the excess seeds and skin in the garbage.Half a cup of ice cubes and some fruits and vegetables can be added to your blender.The drink should look smooth and blended after a minute.The smoothie has a good amount of calcium and works great for breakfast.9% of your daily calcium requirements can be found in one cup of raw kale.It also has chia seeds, which are 10% of your calcium requirements, and one orange which is 5%.
Step 3: The monkey should be mixed with a funky one.
You should chop all of the fruits and vegetables.You can also add ice, Persian cucumber, almond butter, and water.This monkey smoothie contains over 18% of your daily calcium requirements.8% of your daily calcium requirements will be provided by the almond butter.4% of your daily calcium requirements will be provided by the cup of spinach.The cucumber will provide you with a small amount of calcium.The banana will give you a small amount of calcium.1% of your calcium requirements will be given by the cacao nibs.
Step 4: A smoothie made with beets and greens.
Cut up your beets.Cut your cucumber and lemon.Cut up the greens.To make a blend, add a scrubbed and chopped beets, a handful of collard greens, chia seeds, Persian cucumber, half a lemon, and a cup of coconut water.This smoothie contains over 20% of your daily calcium requirements.5% of your daily calcium requirements will be given by the cup of collard greens.You should get at least 1% of your daily calcium requirements from the beets.10% of your calcium requirements come from chia seeds.The cucumber will give you a small amount of calcium.You can get another 3.5% of your calcium requirements with the half lemon.
Step 5: It's a good idea to use kale in your smoothie.
Add a cup or two of greens to your smoothie.Adding a vegetable to a smoothie might be a good idea.If you're not familiar with the taste of kale, you should try eating it raw in a salad.When you have a good balance of taste and calcium in your smoothie, gradually increase the amount of kale you put in it.18% of your daily value of calcium is contained in two cups of chopped, raw kale.
Step 6: It's a good idea to add spinach to your smoothie.
Add some greens to your smoothie.It's not as loaded with calcium as kale, but it has a lot of calcium in it.A fruit smoothie with oranges, pineapples, or apples could be made with the addition of spinach.8% of your daily value of calcium is contained in two cups of spinach.
Step 7: You can add chia seeds to your smoothie.
The chia seeds are rich in vitamins and minerals.They have a nutty taste.If you add a small amount to your smoothie, it won't change the flavor profile much.chia seeds have 18% of your daily value of calcium.
Step 8: You can put almonds or almond butter in a smoothie.
Almonds have a lot of vitamins including calcium.They can be added to smoothies and are found in a number of healthy snacks.Almond butter or whole almonds can be used.Adding almond butter to your smoothie will give you an added dose of calcium.Almond butter has 4% of your daily calcium requirements.
Step 9: You can add a papaya to your smoothie.
You can add a papaya to your smoothie.It has a lot of vitamins and minerals and no fat.One papaya has a small amount of calcium.
Step 10: You can use fortified juice in your smoothie.
Adding a fortified calcium drink as the smoothie base is a good way to increase the calcium content in your smoothie recipes.Add half a cup of orange or grapefruit juice that has been fortified with calcium to your diet.Depending on the brand, you should get more calcium.The monkey smoothie could be made with fortified juice instead of water.34% of your daily calcium requirement would be given by this increase in the calcium content of this smoothie.
Step 11: Almond milk is a good base for a smoothie.
Half a cup of almond milk is a good base for a smoothie.Almond milk is a good choice for fortifying the calcium in your smoothie.Almond milk contains 45% of your daily recommended value for calcium.Almond milk could be used in the beets and greens or the orange sunrise smoothie if you don't like coconut water.
Step 12: Milk fortified with calcium is a good base for a smoothie.
Milk is rich in calcium and fortified with it.Add half a cup of milk to your smoothie.A cup of calcium fortified, non-fat milk contains 50% of your daily recommended value.If you used calcium fortified milk in place of water in a smoothie, you would be getting a third of your daily calcium value.Almond milk or juice can be used if you are sensitive to Lactose.
Step 13: You can add yogurt to your smoothie.
The fruit smoothie has yogurt in it.Add half a cup to your smoothie.It will make your smoothie a little thicker, so you may need to add a small amount of water to get the right consistency.A cup of yogurt has 30% of the daily recommended value of calcium.