Let Me Upgrade You: 5 Yogurt Hacks to Boost Calcium in Your Daily Meals

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In search of ways to add a healthy twist to your meals while boosting your calcium intake? Look no further than yogurt! Packed with essential nutrients and vitamins, the popular dairy product offers delicious ways to sprinkle a little calcium into your daily diet.

Whether you’re a yogurt aficionado or new to the dairy aisle, these tips will have you tapping into the power of yogurt in no time.

How Much Calcium Should You Consume Daily?

According to the National Institutes of Health (NIH), the intake chart below is recommended for both men and women daily.

What’s The Risk Of Calcium Deficiency?

Calcium deficiency can lead to osteoporosis, especially in older adults, characterized by fragile bones and a higher risk of falls. Meanwhile, children may develop rickets due to calcium deficiency, affecting bone growth and structure.

Another consequence is osteomalacia, which results in the softening of the bones. Hypocalcemia, often due to vitamin D or magnesium deficiency, can lead to various symptoms, including neuromuscular irritability and, in severe cases, renal or brain calcification, seizures, and coma.

In African Americans specifically, calcium deficiency can contribute to various chronic diseases, including cardiovascular disease, stroke, obesity, and insulin resistance syndrome.

On the flip side, an increased calcium intake not only promotes skeletal health in Blacks, mirroring its benefits in white individuals but also aids in alleviating the risk of other chronic diseases, a study conducted by Science Direct suggests.

Yogurt Hacks To Boost Daily Calcium Intake

Greek Yogurt and Granola

For every 3.5 ounces of granola, you’ll score 71mg of calcium. Pair this with your favorite yogurt and you’ll have a strong contender on your hands when it comes to meeting your DV calcium goals. In fact, per Souper Sage, although “Greek yogurt and granola are high in calcium, Greek yogurt has 51% more calcium than granola.”

This means when combined — for example, 100 grams of Greek yogurt (115mg of calcium) and granola — it equals 76mg of calcium.

Pancakes

Adding yogurt to pancakes can enhance their texture, making them fluffier and moister while adding a subtle tanginess to the flavor. For a trendy take on morning pancakes, you won’t have to change up your usual recipe too much; just add plain yogurt for a light and soft pancake.

Guacamole

Take this staple to the next level by adding a dollop of yogurt to your ingredients list. Doing so will create a creamy, flavorful dip rich in probiotics, protein, and calcium. Also, yogurt’s versatility as a dairy substitute, such as for sour cream, makes guacamole inclusive for those with lactose intolerance.

Mac and Cheese

Choose calcium-rich cheeses, like mozzarella sticks, to meet your bone health goals. Mozzarella has 205 mg of calcium per ounce, and parmesan cheese leads with 242 mg of calcium per ounce, making up 19% of the DV. However, not all varieties are created equal despite being good sources, such as Brie cheese, which only offers 4%. As for the mac and cheese connection, adding yogurt to this favorite side dish not only reduces the overall fat content — if substituting part of the cheese or cream with yogurt — but yogurt also helps to bind the ingredients, creating a creamy consistency throughout.

Yogurt hacks: Smoothies

Smoothies are a convenient grab-and-go option that is equal in fruity goodness. Rich in gut-friendly bacteria, calcium, and protein, yogurt is an excellent quick, nutritious snack or breakfast option.

This snack offers the best of both worlds — real fruit and live cultures for improved digestion — making it perfect for guilt-free indulgence.

Changing your diet and boosting your calcium intake is a seamless practice. From Greek yogurts to an elevated mac and cheese recipe, simple meal changes can yield positive results. All it takes is discipline and persistence.