Adding Calcium-Rich Drinks to Your Diet: 7 Alternatives to Milk

Calcium is essential for maintaining strong bones, teeth, and muscle function. While milk is a popular source of calcium, many people are seeking alternatives due to dietary restrictions, lactose intolerance, or personal preferences. Thankfully, several calcium-rich drinks provide an excellent substitute for milk, allowing you to meet your daily calcium needs without sacrificing nutrition or flavor. Here are seven great alternatives.

1. Curd and Chia Seeds

Curd is rich in calcium, promoting strong bones and teeth while aiding digestion. Chia seeds are high in calcium and omega-3 fatty acids, supporting bone health, reducing inflammation, and improving heart health. Together, they offer a nutrient-dense boost, contributing to overall wellness and a balanced diet.

Recipe: Curd and chia seeds

To prepare this easy drink, start with a cup of curd, then mix in two to three tablespoons of chia seeds, a handful of soaked almonds, and a teaspoon of date jaggery. Blend until smooth and enjoy!

2. Black Sesame Seed Drink

Sesame seeds are an excellent source of calcium, supporting strong bones and teeth. Rich in antioxidants and healthy fats, they help reduce inflammation, improve heart health, and regulate blood pressure. Additionally, sesame seeds contain magnesium and phosphorus, further enhancing their role in maintaining overall bone and cardiovascular health.

Recipe: Black sesame seed milk

To make sesame seed milk, soak 1 cup of sesame seeds overnight. Drain, then blend with 3–4 cups of water until smooth. Strain the mixture using a nut milk bag or fine sieve. Sweeten as desired. Refrigerate and enjoy your homemade sesame seed milk.

3. Almond Milk

Almond milk is a popular plant-based alternative, and many varieties are fortified with calcium to rival the content of cow’s milk. It’s naturally low in calories and offers a subtle, nutty flavor. Unsweetened versions are the healthiest choice, providing a creamy base for smoothies, cereals, or refreshing drinks.

Recipe: Almond milk and sesame seeds smoothie

To prepare this nourishing drink, combine the almond milk with two teaspoons of sesame seeds, a pinch of cinnamon, and a drizzle of honey. Blend until smooth and enjoy a delicious beverage packed with calcium and vitamin D.

4. Soy Milk

Soy milk is one of the most comparable alternatives to cow’s milk in terms of protein content, and it often comes fortified with calcium and vitamin D. Derived from soybeans, this dairy-free option has a rich texture and can be used in cooking, coffee, or enjoyed on its own. It’s also a great option for people looking for more plant-based protein.

Recipe: Soy milk

To make soy milk, soak one cup of soybeans overnight. Drain and rinse them, then blend with four cups of water until smooth. Strain through a nut milk bag, and boil the liquid for 15–20 minutes. Cool, refrigerate, and enjoy your homemade soy milk.

5. Fig Shake

Fig shakes are rich in calcium, promoting strong bones and teeth. Figs also provide fiber, antioxidants, and essential minerals like potassium and magnesium, supporting heart health, digestion, and energy levels. Combined with milk, fig shakes become a nutritious, calcium-packed drink that enhances overall wellness and bone strength.

Recipe: Fig Shake

This shake is incredibly simple to make. Just blend two to three figs with a glass of milk. For a fruity variation, add some seasonal fruits and blend until smooth.

6. Orange, Carrots, Yogurt, and Chia seeds smoothie

A smoothie with carrots, oranges, dates, yogurt, and chia seeds is a calcium powerhouse. Yogurt and chia seeds contribute significant calcium for bone health, while carrots and oranges offer vitamin A and C. Dates provide natural sweetness and fiber, supporting digestion and overall wellness in this nutrient-rich blend.

Recipe: Orange, carrots, dates, yogurt, and chia seeds smoothie

Blend one orange, two carrots, and a few dates with a cup of yogurt and one tablespoon of chia seeds. Mix until smooth, then enjoy a refreshing smoothie rich in calcium, vitamins, and fiber for a nutritious boost.

7. Pea Milk

Pea milk, made from yellow peas, is one of the newer plant-based milk alternatives on the market. It’s high in calcium and protein, making it a great option for those seeking a nutritional punch without the lactose. Pea milk is also environmentally friendly, requiring fewer resources to produce than other alternatives.

Recipe: Pea milk

To make pea milk, blend one cup of yellow split peas with four cups of water until smooth. Strain through a nut milk bag or cheesecloth. Sweeten if desired, then refrigerate. Enjoy this creamy, protein-rich, and calcium-fortified plant-based milk.

Conclusion

If you’re looking to reduce or eliminate dairy from your diet, these calcium-rich drinks offer a variety of tasty, nutritious alternatives. From plant-based milks to fortified juices, incorporating these options into your daily routine can help ensure you meet your calcium needs while enjoying diverse flavors.