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

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

Milk is not only rich in calcium but it is also rich in Vitamin D, which helps in the absorption of calcium. Lactose-free milk is a great option for people who are lactose intolerant. Adding milk to smoothies or cereal is an easy way to include it in your diet.

tip: Opt for fortified milk to get extra nutrients like essential vitamin D and phosphorus bone health,

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

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

tip: Always check the label to make sure your plant-based milk is fortified with calcium and vitamin D.

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

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

tip: Combine fortified orange juice with a healthy breakfast to maximize calcium absorption.

Yogurt is another dairy product rich in calcium, and when added to smoothies, it makes a delicious and nutrient-rich 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 the absorption of nutrients, including calcium. Add fruits like berries, bananas or spinach to your yogurt smoothie for a vitamin-rich 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 little seeds pack a punch, with about 88 milligrams of calcium in 1 teaspoon. sesame seed milk (or sesame milk), a traditional drink, is a calcium-rich drink made by mixing sesame seeds with water or milk.

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

tip: Sweeten the drink naturally with honey or jaggery for added taste and health benefits.

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