Green Smoothie "for Beginners"

This recipe contains several ingredients with a high calcium content (including the water, if it's rich in calcium). That's an advantage, since dairy products are no longer a source of calcium on a plant-based diet. On a vegan diet, you can easily cover your calcium needs (men/women: 1000 mg/day) with the following foods:

• calcium-fortified plant-based milks (120 mg/100 ml) (oat milk, soy milk ...)
• calcium-rich mineral water (150 to 500 mg/l)
• nuts (almonds: 252 mg/100 g)
• seeds (sesame: 783 mg/100 g)
• spinach, kale (196.5 mg/100 g)
• broccoli (108.5 mg/100 g)

Sources (in German):

[1] Rittenau, Vegan-Klischee ade!, Becker Joest Volk Verlag (2018)

[2] https://www.bevegt.de/calcium/

[3] http://www.vitalstoff-lexikon.de/Mineralstoffe/Calcium/Lebensmittel-.ht…;