You probably know that dairy products contain high levels of calcium, but if you're among the many Americans who don't consume enough of this mineral per day, you don't necessarily have to reach for a carton of milk. Juicing allows you to make healthy juice with everyday ingredients and can even help you boost your calcium intake. A number of readily available foods are good candidates for juicing.
Calcium's Key Role in Health
Calcium is an important mineral to include in your diet, as it supports the health of your bones and teeth. It also aids in muscle movement and contributes to a healthy nervous system. A consistently low intake of calcium can lead to osteoporosis, which can result in brittle bones that break easily. Although calcium consumption is valuable for people of all ages, it's especially vital for post-menopausal women, who are at risk of bone loss as they age.
Aim for 1,000 Milligrams
When you make juice with calcium in mind, you're more likely to approach your recommended daily intake of the mineral by focusing on calcium-rich vegetables such as kale, rather than exclusively juicing fruit. Adults should consume at least 1,000 milligrams of calcium per day, which would be difficult to obtain through fruit alone. If your doctor has indicated that you need to increase your calcium intake, you can also take a calcium supplement.
Reach for the Veggies
Some foods with high levels of calcium, such as yogurt and cheese, aren't feasible for juicing. Although vegetables might not make the best-tasting juice on their own, several varieties provide a significant amount of calcium. A notable vegetable is raw kale, which has 100 milligrams of calcium per cup. Raw bok choy has 74 milligrams of calcium per cup, while 1/2 cup of raw broccoli has 21 milligrams of calcium.
Fruits Add Flavor
Fruits can add flavor to your homemade juice, but many fruits that are common in juicing recipes aren't packed with calcium. One medium-sized apple, for example, contains just 11 milligrams of the mineral. A 5.5-ounce orange, however, has 75 milligrams of calcium, while 2 tablespoons of currants have 47 milligrams. A cup of sliced apricots can add another 21 milligrams of calcium to your juice.