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Calcium is essential for maintaining strong bones, teeth, and overall health. However, calcium deficiency is increasingly common due to poor dietary choices, lifestyle factors, and medical conditions. The good news is that certain drinks can help you boost your calcium levels naturally. Here we have listed five beverages that can strengthen your bones and helps you combat calcium deficiency.

When it comes to calcium, milk is often the first beverage that comes to mind. A single glass of milk (about 250 ml) contains approximately 300 mg of calcium, which is around 25–30 per cent of the daily recommended intake for adults.

Not only is milk rich in calcium but it’s also packed with vitamin D, which aids calcium absorption. For those who are lactose intolerant, lactose-free milk is a great alternative. Adding milk to smoothies or cereal is an easy way to incorporate it into your diet.

Tip: Opt for fortified milk to get additional nutrients like vitamin D and phosphorus, essential for bone health.

If you’re vegan or avoid dairy, fortified plant-based milk is an excellent alternative. Almond, soy, and oat milk are often enriched with calcium and vitamin D to rival the nutritional value of cow’s milk.

For example, a cup of fortified almond milk contains about 300–450 mg of calcium, depending on the brand. Soy milk is particularly beneficial as it is also high in protein, which supports overall bone health.

Tip: Always check the labels to ensure that your plant-based milk is fortified with calcium and vitamin D.

Freshly squeezed orange juice is a healthy choice, but calcium-fortified orange juice takes it a step further by offering a significant boost to your daily calcium intake. A single glass of fortified orange juice can provide up to 350 mg of calcium.

This drink is a great option for people who prefer fruit juices over milk. Orange juice is naturally rich in vitamin C, which helps the body produce collagen—a key component of bone structure.

Tip: Pair fortified orange juice with a healthy breakfast to maximize calcium absorption.

Yogurt is another dairy product loaded with calcium, and when blended into a smoothie, it becomes a delicious and nutrient-packed drink. One cup of yogurt can contain up to 450 mg of calcium, depending on the type.

Greek yogurt is particularly rich in protein and probiotics, which support gut health and improve nutrient absorption, including calcium. Add fruits like berries, bananas, or spinach to your yogurt smoothie for a vitamin-packed treat that benefits your bones.

Tip: Choose unsweetened or low-sugar yogurt to keep your drink healthy.

Sesame seeds are an underrated source of calcium. These tiny seeds pack a punch, with 1 tablespoon containing around 88 mg of calcium. Sesame seed milk (or til ka doodh), a traditional drink, is a calcium-rich beverage made by blending sesame seeds with water or milk.

This drink is particularly beneficial for those looking for a plant-based source of calcium. It’s also rich in other bone-healthy minerals like magnesium, phosphorus, and zinc.

Tip: Sweeten the drink naturally with honey or jaggery for added flavour and health benefits.

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