Getting your calcium fix from milk doesn’t mean you have to take in the calories. Skim milk contains about 300 mg of calcium per 8-ounce cup, about the same as whole milk and yogurt. And if you can’t get through the morning without a breakfast smoothie, adding yogurt as a base to your beverage will give you a boost of calcium and other essential nutrients.
Soy Milk
Soy milk is a very nutritious drink across the board - it’s naturally high in essential fatty acids, proteins, fiber, vitamins and minerals. One of the most beneficial characteristics of soy milk is its ability to improve your blood lipid profile. Unlike dairy milk, soy milk fat is mostly unsaturated with zero cholesterol.
The monounsaturated and polyunsaturated fatty acids in soy can inhibit the transport of cholesterol in your bloodstream. Because of this, soy milk can lower your blood concentrations of LDL (bad cholesterol) and boost the density of HDL (good cholesterol). This makes soy milk an ideal beverage if you have high cholesterol or a family history of heart disease.
Fortified soy milk contains 300 mg of calcium per 8-ounce cup.
Kale-Based Smoothies
Kale is a superfood that offers up a whopping 94 mg of calcium per chopped cup. Also, kale is a hot additive for smoothies because of its wide range of additional health benefits. For one, one cup of chopped kale has more vitamin C than an orange, providing 134 percent of your daily recommended intake of the immune-boosting vitamin.
Kale is also a great source of alpha-linoleic acid (ALA), which is a type of omega-3 fatty acid that is essential for good brain health, reduces Type 2 diabetes risk, and can boost heart health. Kale contains 133 percent of a person’s daily vitamin A requirement, as well as iron, beta carotene, and sulforaphane, a cancer-fighting compound.
Papaya in Smoothies
Smoothies offer a great way to blend your favorite, healthiest ingredients into one tasty beverage. Next time you’re stocking up, consider adding papaya to your list of smoothie ingredients. In addition to being rich in calcium, papaya is rich in fiber, vitamin C and antioxidants that can help prevent the buildup of cholesterol in the arteries. Despite its sweet taste, papaya is low in sugar content, making it a great fruit option for diabetics, and it’s rich in vitamin A, which is good for protecting your vision.