Calcium Rich Smoothie For Lower Blood Pressure (& Strong Bones)

If you are looking to increase your calcium intake with food, then this calcium rich smoothie recipe is for you!

Calcium is an essential mineral that plays a crucial role in maintaining strong bones and controlling blood pressure. While dairy products are often thought of as the primary source of calcium, there are many plant-based foods that are rich in this important nutrient.

In this blog post, we will explore some of the best calcium-rich plant-based foods, as well as tips for incorporating them into your diet.

Pin It Now & Make It Later!

Why Make A Calcium Rich Smoothie 

According to the National Institutes of Health (NIH), many North American adults do not consume enough calcium in their diets (1). 

The recommended daily intake (RDI) of calcium for adults aged 19-50 is 1000 mg per day, while adults over 50 should aim for 1200 mg per day. However, studies suggest that the average calcium intake for American adults is around 700-900 mg per day (1).

According to the National Medicines database, it is suggested to consume calcium from food and not supplements, as supplements may increase risk of kidney stones, or interfere with absorption of other minerals like zinc and iron.

Supplements may increase your risk of cardiovascular disease and gastrointestinal side effects. If you are taking a calcium supplement or considering taking one, it is important to discuss the pros and cons with your healthcare provider like a registered dietitian or doctor.  

Heart Health

The DASH diet and Mediterranean diet has been shown to be effective in reducing blood pressure, and the inclusion of calcium-rich foods may be one of the reasons for this benefit (2).

This is because calcium is important for muscle function, including muscle contraction and relaxation. It also helps regulate heart muscle contractions (remember your heart is a muscle!) and thus may help lower the risk of high blood pressure and heart disease.

Be sure to check out these DASH diet smoothies and DASH diet cookbooks for more information on how to lower your blood pressure with the DASH diet. 

Bone Health

Calcium is essential for bone health. Adequate calcium intake can help prevent bone loss, osteoporosis, and fractures, particularly in older adults. Other nutrients that help with bone health are vitamin D, protein, magnesium, vitamin K, and protein. 

Brain Function

Interestingly, calcium is also involved in nerve function, including the transmission of nerve impulses.  Because of this calcium also plays a role in the release of neurotransmitters, which are essential for brain function.

Calcium Absorption Considerations

It’s worth noting that the amount of calcium your body absorbs from a particular food can be influenced by several factors, including:

Presence Of Other Nutrients

Some nutrients can enhance or inhibit the absorption of calcium. For example, vitamin D is necessary for the absorption of calcium from the small intestine, while high levels of dietary fiber, phytic acid, and oxalates can decrease calcium absorption. I’ve listed and expanded on a few of these nutrients below.

It’s worth noting that while these compounds below can decrease the bioavailability of calcium, they are generally not a cause for concern in the context of a balanced and varied diet that includes a mix of calcium-rich foods from both plant and animal sources.

Phytic Acid

Found in grains, nuts, seeds, and legumes, phytic acid can bind to calcium and other minerals in the digestive tract, making them less available for absorption.

Oxalates

These compounds are found in spinach, beet greens, rhubarb, and other leafy greens, and can also bind to calcium and form insoluble complexes that are excreted in the feces.

High Levels Of Dietary Fiber

While fiber is an important nutrient for digestive health, high levels of insoluble fiber can bind to calcium and other minerals and prevent their absorption. However, soluble fibers, such as those found in oats and beans, may enhance calcium absorption and lower cholesterol levels. Check out these portfolio diet recipes for more high soluble fiber meals.

Excessive Caffeine And Alcohol Consumption

These substances can interfere with calcium absorption by increasing calcium excretion in the urine.

Cooking Methods

The way a food is prepared can also affect its calcium content and bioavailability. For example, boiling can reduce the calcium content of some vegetables by up to 60%, while steaming or stir-frying may help retain more of the calcium. 

Cooking methods such as soaking, sprouting, and fermenting can help reduce the levels of phytic acid and other anti-nutrients in some foods, making the calcium and other minerals more available for absorption.

Additionally, some sources of calcium, such as bone-in fish or dairy products, may be more bioavailable when cooked.

Individual Differences

Everyone’s ability to absorb calcium can vary based on factors such as age, gender, genetics, and overall health status. For example, lactose intolerance or certain digestive disorders may impair calcium absorption, while pregnancy and lactation increase calcium requirements.

Nutrition In The Calcium Rich Smoothie Recipe

This smoothie contains 798 mg of calcium which is nearly 67-79% of your daily intake depending on what has been recommended by your doctor. 

Food	Calcium (mg)	Serving Size	% Daily Value*	Other Health Benefits
Banana	6	1 medium (118g)	0.6%	High in fiber, vitamin C, and potassium; may support digestion, heart health, and healthy blood pressure levels.
Orange	52	1 medium (154g)	5.2%	High in vitamin C, folate, and potassium; may support immune function, iron absorption, and heart health.
Strawberries	15	1/2 cup (75g)	1.5%	Low in calories and high in vitamin C, fiber, and antioxidants; may improve blood sugar control, reduce inflammation, and support heart and brain health.
Greek yogurt	187	1/2 cup (130g)	18.7%	High in protein, probiotics, and other nutrients; may promote feelings of fullness, support muscle growth and repair, and improve gut health.
Almond butter	58	1 tablespoon (16g)	5.8%	Good source of healthy fats, protein, and fiber; may improve blood sugar control, support heart health, and reduce inflammation.
Flaxseeds	26	1 teaspoon (5g)	2.6%	High in fiber, protein, and omega-3 fatty acids; may improve cholesterol levels, support digestive health, and reduce inflammation.
Unsweetened soy milk	450 mg	1 cup (240ml)	45%	Good source of protein, calcium, and other nutrients; may support bone health, reduce cholesterol levels, and provide a dairy-free alternative to cow’s milk for those with lactose intolerance or other dietary restrictions.

Table 1: Ingredients in the calcium rich smoothie recipe, using a daily value of 1000 mg per day. 

Ingredients

This high calcium smoothie recipe is full of foods that will lower blood pressure and unclog arteries

• banana – An excellent source of potassium that adds a sweet, creamy flavor to your calcium rich smoothie, like this pineapple smoothie for weight loss.
• orange – Oranges are rich in vitamin C, a powerful antioxidant that may help protect against cellular damage, support immune function, and enhance calcium absorption. In addition, vitamin C is involved in the production of collagen, which is a key component of bone tissue.  Which makes this an excellent addition to this calcium rich smoothie recipe. 
• strawberries – Strawberries are low in calories and high in vitamin C, fiber, and antioxidants. They may help improve blood sugar control, reduce inflammation, and support heart and brain health.
• Greek yogurt – Greek yogurt is high in protein, which can help promote feelings of fullness and support muscle growth and repair. It also contains probiotics, which are beneficial bacteria that may help improve gut health and boost immune function. Choose low fat and unsweetened here if possible. 
• almond butter – Almond butter is a good source of healthy fats, protein, and fiber. It also contains vitamin E, magnesium, and other nutrients. Consuming almonds and almond butter may help improve blood sugar control, support heart health, and reduce inflammation.
• flaxseed –  Flax seeds are high in fiber, protein, and healthy fats, particularly omega-3 fatty acids. They are a low cholesterol food that may help improve cholesterol levels, support digestive health, and reduce inflammation. They can be added whole or ground to this smoothie.
• unsweetened soy milk – soy milk is a plant-based milk that is high in protein, calcium, and potassium. One cup of soy milk (240 milliliters) contains around 450 milligrams of calcium.  An important component of the Portfolio diet or diet after stent placement and can be found in other calcium smoothies like this watermelon smoothie.

How To Make The Calcium Rich Smoothie Recipe 

Preparing a calcium smoothie recipe is a simple process. Just put all the ingredients in a blender and blend until the mixture becomes smooth and creamy.

However, here are a few tips in case you encounter any issues while making the high calcium smoothie:

• If the smoothie turns out too thick, add some extra soy milk to attain the desired consistency.
• Use ripe produce for optimal flavor and texture.
• Blend the ingredients in stages to ensure that everything is evenly mixed. If you don’t have a high-powered blender, begin by blending the liquid and frozen ingredients first, followed by the soft ingredients.
• If you prefer a colder smoothie, add some ice!

Video Tutorial

When To Eat The Calcium Rich Smoothie

High calcium smoothie can be a healthy addition to your diet at any time of the day, depending on your personal preference and schedule. Here are a few examples of when you might enjoy a calcium rich smoothie:

• As a breakfast option: Starting your day with a calcium smoothie recipe can be a great way to fuel your body with important nutrients. You can even add some oats or other grains to make the smoothie more filling and satisfying.
• As a post-workout snack: If you’re looking for a quick and easy way to refuel after a workout, a high calcium smoothie can be a great choice. The combination of protein and calcium can help support muscle recovery and repair.
• As a midday snack: If you need a healthy and energizing snack to get you through the afternoon slump, a calcium smoothie recipe can be a great option. It can help boost your energy levels and keep you feeling full until your next meal.

Overall, a high calcium smoothie can be a convenient and nutritious way to increase your calcium intake and support overall health.

How To Add More Calcium To Your Smoothies (Including Vegan-Friendly Choices)

Food	Serving Size	Amount of Calcium (per serving)	% Daily Value*
Fortified plant milk (soy, almond, etc.)	1 cup	200-500 mg	20-50%
Fortified tofu	1/2 cup	250-750 mg	25-75%
Fortified breakfast cereal	1 cup	100-1000 mg	10-100%
Kale	1 cup, chopped	100-180 mg	10-18%
Collard greens	1 cup, chopped	200-350 mg	20-35%
Broccoli	1 cup, chopped	50-70 mg	5-7%
Bok choy	1 cup, shredded	75-150 mg	8-15%
Almonds	1/4 cup	75-100 mg	8-10%
Chia seeds	2 tablespoons	175-300 mg	18-30%
Tempeh	1/2 cup	80-120 mg	8-12%
Almond butter	2 tablespoons	55-115 mg	5.5-11.5%
White kidney beans	1/2 cup	120-160 mg	12-16%
Raisins	1/4 cup	45-50 mg	4.5-5%

 Table 2: Other high calcium smoothie ingredients 

Frequently Asked Questions 

How Do You Add Calcium To Smoothies?

One of the easiest ways to add calcium to your smoothie is by using dairy or non-dairy milk. Cow’s milk is a great source of calcium, as is fortified soy milk, almond milk, and other plant-based milks.  Just make sure the plant based milk you choose is fortified with calcium.  Additionally, yogurt is another calcium-rich ingredient that can be added to smoothies. Greek yogurt is particularly high in calcium, like this pecan pie smoothie.

What Are The Drinks That Contain Calcium?

Drinks that contain calcium include cow’s milk, fortified plant-based milks, fortified orange juice, mineral water, soy-based drinks, and smoothies made with calcium-rich ingredients. Choosing a variety of nutrient-dense foods and drinks is important to meet your daily calcium needs. Adding these drinks to your diet can help you meet your calcium needs. 

Check out these delicious natural drinks to lower cholesterol if that is one of your heart health goals too!

How Much Calcium Is In A Spinach Smoothie?

How much calcium in a spinach smoothie depends on how much spinach is used in a smoothie. This high potassium smoothie has 296 mg of potassium in it, and it uses 1 cup of spinach and calcium rich foods like soy milk. For reference, 1 cup of raw spinach contains 30 mg of calcium. 

However, it’s important to note that the oxalates in raw spinach can bind to calcium and make it harder for your body to absorb. Cooking spinach can help break down the oxalates and make the calcium more available for absorption. 

Other Calcium Rich Smoothie Recipes

Other Articles To Lower Blood Pressure   

Final Thoughts 

incorporating calcium-rich smoothies into your diet is a delicious and convenient way to help meet your daily calcium needs. Calcium is an essential nutrient for maintaining strong bones and blood pressure. Thus it’s important to make sure you’re getting enough of it in your diet.

 By adding ingredients like dairy or non-dairy milk, yogurt, leafy greens, and fortified plant-based milks to your smoothies, you can easily boost your calcium intake. 

What’s your favorite way of getting calcium in your smoothie? Tell me in the comments below! 

---

Recipe and photos by Brooke Harris, Nutrition Student. Article was written by Veronica Rouse, MAN, RD, CDE