Strong bones are important. They help you to move with ease, stay upright, and even protect your internal organs.
Unfortunately, as we age, our bones become weaker.
To counteract bone loss, I’ll show you my favorite smoothie recipes for strong bones a little down below. These smoothies for bone health are rich in calcium, magnesium and other minerals and vitamins that are essential for strong bones.
Why Smoothies for Healthy Bones?
Healthy nutrition is key when it comes to strong bones.
Unless you give your bones the nutrients they need, it can negatively affect your health and increases your risk of developing osteoporosis.
Your bones are continuously under construction. Old bone mass is broken down and new bone is made. When you’re young, your body automatically builds more bone mass than it breaks down.
Most men reach peak bone mass in their late 20s. For women, peak bone mass can occur even earlier, in the early 20s. After that age, you usually lose slightly more bone mass than is being produced.
If you’re giving your body the nutrients it needs to build strong bones, it decreases your risk for rapid bone loss and osteoporosis.
Your bones need a constant supply of calcium, magnesium, phosphorus, potassium, vitamin D, and fluoride. Smoothies are an easy way to incorporate more of these nutrients into your diet.
Best Ingredients for Bone-Healthy Smoothies
- Leafy Greens (except spinach) – if you want stronger bones, calcium is key. Dark leafy greens such as kale, bok choy, collard greens, and Swiss chard all have plenty of calcium. Spinach contains calcium as well, but it also contains acids that may reduce calcium absorption. It’s therefore best to choose other leafy greens in smoothie recipes for strong bones.
- Low-Fat Dairy – calcium is what your bones crave, and dairy is rich in this essential mineral. Most health experts recommend consuming 2-3 servings of dairy per day, not just for the calcium, but also for potassium and protein as well. If you’re a vegan or if you’re following the alkaline diet, plant-based milk can be a great alternative.
- Plant-Based Milk – fortified plant-based milk also contains calcium. Some people believe that your body absorbs calcium from plant-based foods at a higher rate than from cow’s milk for example. While I don’t know if that’s true, I still love my almond milk smoothies. Almond milk has a nice nutty flavor, somewhat similar to cow’s milk. It’s best to choose unsweetened varieties that are lower in calories and sugar. Almond milk usually only has 30-50 calories per 8 oz serving, while cow’s milk contains about 150 calories. Switching cow’s milk for low calorie plant-based milk may help youlose some weight as a nice side effect.
- Nuts and Nut Butter – nuts are rich in magnesium and protein. People with osteoporosis tend to have lower magnesium levels. It’s believed that a higher magnesium intake may help build healthy bones. Protein is also key for bone health. In fact, protein makes up about one-third of bone mass. Eat a handful of nuts each day as a snack or simply add some to your smoothies.
- Seeds – like chia seeds contain a healthy dose of boron. This mineral helps your body to metabolize calcium, magnesium, phosphorus and promote bone health.
- Greek Yogurt – I don’t make a secret out of it, I love Greek yogurt and Greek yogurt smoothies. It can be beneficial for bone health as its rich in calcium and protein. In fact, Greek yogurt contains two times the protein of regular yogurt and less than half the amount of sodium. Its thick, creamy texture is perfect for smoothies.
Smoothie Recipes for Strong Bones
Now that you know the best ingredients to add to your blender, why not try these delicious smoothies recipes for strong bones?
1. High Calcium Green Smoothie
Bok choy is a type of Chinese cabbage that you can find at most grocery stores. It’s rich in bone-building minerals like calcium, magnesium, zinc, iron, and phosphorus. Dark greens, such as bok choy and collard greens, also have plenty of vitamin K, which may reduce your risk for osteoporosis.
Ingredients:
- 1 cup unsweetened almond milk
- 1 cup bok choy
- 1 cup collard greens
- 1 banana
- ½ cup frozen blueberries
- 1 tbsp chia seeds
Instructions:
- Wash the bok choy and collard greens and roughly chop them
- Peel the banana
- Add everything to your blender jar
- Blend for 60-90 seconds depending on the strength of your blender
2. Strong Bones Smoothie
Most almond milk brands are enriched with calcium and can provide you with up to 45% of your daily requirements per serving. Your body urgently needs calcium to maintain bone mass. If your body is lacking calcium, it takes it from your bones to maintain proper cell function.
In order to help your body to absorb calcium, you’ll also need magnesium. Kale, bananas, avocados, and almond butter are all sources of magnesium, helping your body to maintain good bone health.
Ingredients:
- ½ cup unsweetened almond milk
- 1 cup kale, roughly chopped
- 1 banana, sliced and frozen
- ½ avocado
- 1 Medjool date, pit removed
- 1 tbsp organic almond butter
Instructions:
- Peel, slice, and freeze the banana the day before
- Wash the kale
- Roughly chop the kale
- Scoop the flesh out of the avocado
- Remove the pit from the Medjool date
- Place everything into your blender jar
- Blend for 60-90 seconds until smooth
- 3. Calcium-Rich Smoothie
3. Banana Strawberry Green Smoothie
Just one cup of collard greens contains a whopping 858% of your daily vitamin K requirements. Vitamin K can help improve calcium absorption and may help maintain healthy bones.
The vitamin C in oranges is needed to help your body produce collagen, the foundation that bone mineralization is built on. There are several studies that link increased vitamin C levels with healthy bone density.
Ingredients:
- 1 cup low-fat milk
- ½ cup collard greens
- 1 banana, sliced and frozen
- 1 small orange, peeled
- ½ cup frozen strawberries
- ½ cup plain low-fat Greek yogurt
- 1 tbsp chia seeds
Instructions:
- Peel, wash, and slice the banana the day before
- Wash the collard greens
- Roughly chop the collard greens
- Peel the orange
- Add everything to your blender jar
- Blend for roughly 1 minute until smooth
4. Vegan Protein Smoothie
Kale is one of the most nutrient-dense foods on the planet. Just one cup of this superfood can provide you with 684% of your daily need for vitamin K and it’s also a good source of calcium, magnesium, and phosphorus.
As long as you’re choosing the right kind, chocolate can be considered healthy. Dark chocolate is loaded with nutrients that can be beneficial for your bones.
The higher the cocoa content, the healthier the chocolate usually is. For smoothies, I like to choose chocolate bars with at least 90% cacao content or organic cacao powder.
Ingredients:
- 1 ½ cups unsweetened cashew milk
- 1 cup kale, roughly chopped
- 1 banana, sliced and frozen
- 1 tbsp organic cacao powder
- 1 ½ tbsp natural organic peanut butter
- 1 tbsp flaxseeds
- 1 scoop plant-based vanilla protein powder (optional)
Instructions:
- Peel, slice, and freeze the banana the day before
- Wash the kale thoroughly
- Roughly chop the kale
- Add everything to your blender jar
- Blend for roughly a minute
- Enjoy!
5. Bone Health Smoothie
Silken tofu is also called Japanese-style or soft tofu. It has a nice, soft consistency that is perfect for smoothies. It’s a good source of protein. It also contains calcium, phosphorus, and magnesium which are beneficial for healthy bones.
One study found that soy protein may lower the rate of bone loss and reduce the risk of developing osteoporosis in women. It’s believed that the isoflavones in soy beans also may help improve bone health.
Ingredients:
- 1 cup unsweetened soy milk
- 1 cup frozen blueberries
- 2 bananas
- 6 oz silken tofu
Instructions:
- Peel the bananas
- Add everything to your blender jar
- Blend for 30-60 seconds
- Enjoy this delicious bone-healthy smoothie
6. Bone Builder Smoothie
Your body gets calcium it needs for strong bones in two ways. One is by eating nutrient-rich foods, and the other is by drawing it from your body. If you don’t get enough calcium, your body will take it from your bones.
Milk and dairy products contain plenty of calcium, but there’s a debate if dairy is actually healthy or not.
Dairy supporters say milk is a great source of calcium, which is true. Those oppose argue milk robs your body of calcium, because of its acidity. Honestly, I don’t know who’s right.
If you’re a vegan or want to avoid dairy products, simply replace the milk with plant-based milk of your choice.
While I’m not sure about dairy products, there’s no question berries are healthy. They are low in calories, but high in fiber and nutrients. Blueberries and strawberries are also rich in antioxidants that are believed to improve bone health.
Ingredients:
- 1 cup low-fat milk
- ½ cup frozen strawberries
- 1 cup frozen blueberries
- ½ cup arugula
- 1 banana
- 1 tbsp chia seeds
Instructions:
- Wash the arugula leaves thoroughly
- Peel the banana
- Place everything into your blender jar
- Blend for 60 seconds until smooth
7. Delicious Green Smoothie
Greek yogurt contains two times the protein of regular yogurt and less than half the amount of sodium. Protein is importantwhen it comes to your health! Greater protein intake may help you increase calcium absorption, build muscle mass, and positively impact bone health.
Hemp seeds are another protein powerhouse. Just one tablespoon contains more than 3 g of protein, that’s almost as much as soybeans.
These small, brown seeds are a complete source of protein, as they provide all nine essential amino acids. For more delicious smoothie recipes, check out these hemp protein smoothie recipes.
Ingredients:
- 1 cup low-fat milk
- ½ cup low-fat Greek yogurt
- 1 cup kale, roughly chopped
- 1 banana
- 1 cup frozen mango chunks
- 1 tbsp hemp seeds
Instructions:
- Peel the banana
- Wash the kale
- Roughly chop the kale
- Add everything to your blender jar
- Blend for 60-90 seconds depending on your blender’s strength
8. Bone Healthy Protein Smoothie
Mangoes are a good source of vitamin A. Just one cup contains 25% of your daily recommended value. Vitamin A is important to building strong bones. However, as often in life, too much of a good thing can be bad. A very high vitamin A intake, through supplements for example, could accelerate bone loss and increase fracture risk. Moderation is key!
Pineapples are an excellent source of vitamin C. Just one cup of this delicious fruit contains more than 100% of your recommended daily value. Vitamin C helps your body build collagen, the foundation that your bones are built on.
Ingredients:
- 1 cup unsweetened almond milk
- ½ cup bok choy
- 1 banana
- 1 cup frozen mango chunks
- ½ cup frozen pineapple chunks
Instructions:
- Wash the bok choy
- Roughly chop the bok choy
- Peel the banana
- Place all ingredients into your blender jar
- Blend for 1 minute until well combined
9. Coconut Celery Green Smoothie
Celery stalks not only look like bones, they’re good for them too. Celery isalkalizingand rich in bone healthy-nutrients like vitamin C, K, B2, B5, boron, manganese, and magnesium.
Celery is also low in calories. Crunching on some celery stalks or having a delicious celery smoothie is a simple and easy way to enjoy more of this bone-healthy food.
Ingredients:
- ½ cup unsweetened coconut milk
- 2 small celery stalks
- ½ cup Swiss chard, roughly chopped
- 1 banana
- ½ avocado
- ½ cup frozen pineapple chunks
Instructions:
- Wash and cut the celery stalks into smaller chunks
- Was the Swiss chard and chop it
- Peel the banana
- Scoop the flesh out of the avocado
- Add everything to your blender
- Blend for 60-90 seconds
10. Magnesium-Rich Chocolate Smoothie
Magnesium is another mineral that is important for optimal bone health, as magnesium deficiency can lead to osteoporosis. Magnesium-rich foods include dark chocolate, avocados, almonds, and bananas. I’ve included them all in this delicious, guilt-free and magnesium-rich chocolate smoothie. Enjoy!
Ingredients:
- 2 cups unsweetened almond milk
- ½ avocado
- ½ cup frozen strawberries
- ½ cup frozen pineapple chunks
- 2 bananas
- 1 tbsp organic cocoa powder
Instructions:
- Peel the banana
- Blend for 30-60 seconds until smooth
- Enjoy this refreshing bone-building smoothie!
These were my favorite smoothie recipes for strong bones. Fruits, vegetables and a balanced diet can have a positive effect on bone health. If you give your body the nutrients it needs, you can potentially reduce your risk of developing osteoporosis and keep healthy as you age. Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any smoothie recipes you’d like to share? Any questions about smoothies or juicing? I can’t wait to hear from you in the comment section below.
