Breakfast is considered the most important meal of the day to maintain overall health and healthy weight, but it should be one of the best opportunities to build and maintain healthy bones. Do you know
Start your day with a nutritious breakfast food packed with bone-building nutrients such as calcium, vitamin D, vitamin K, phosphorus, magnesium, and potassium. In addition, plant-based breakfast foods such as vegetables, 100% fruit juice, and whole grains also provide antioxidants that help reduce inflammation and strengthen bones.
Here are five of the best foods with nutrients that save your skeleton to add to your shopping list. Then check out our list of 6 best breakfast recipes to slow down aging for healthier breakfast tips.
Eggs are not only considered the gold standard for high quality protein, but also one of the few foods that contain vitamin D. Vitamin D is essential for bones to absorb and retain calcium.
Unfortunately, many Americans do not meet the daily vitamin D requirements. You need at least 10 micrograms (400 international units) of vitamin D per day. Medium eggs provide about 5% of the total vitamin D you need each day. Be sure to eat egg yolks that contain vitamin D.
Enjoy eggs as part of a healthy and nutritious breakfast that can provide bone-friendly nutrients by cooking one of these 70+ best healthy egg recipes.
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If you have cold cereals, breakfast smoothies, coffee, or tea, you can add milk or plant-based dairy products to provide nutrients that save your skeleton.
Dairy products are one of the best sources of calcium and vitamin D, a dynamic duo for bone health. A glass of milk contains 300 milligrams or 30% of daily calcium, 15% of vitamin D, and 10% of daily potassium requirements.
When choosing a plant-based alternative dairy product, be sure to look for one that is fortified with calcium and vitamin D. Try Ripple plant-based milk, which has more calcium and vitamin D than regular milk. Ripple’s glass provided 35% of your daily calcium and 30% of your daily vitamin D requirements.
Enjoying Greek yogurt is a great way to improve bone health, thanks to the calcium and protein it provides. Since yogurt is made from milk, it’s no wonder it’s the perfect option for bone-supporting nutrients.
One study published in Applied Physiology, Nutrition, and Metabolism Subjects who enjoyed plain Greek yogurt for 12 weeks with an influential exercise program reported experiencing greater bone formation compared to subjects given placebo.
Greek yogurt also provides two important bone-supporting nutrients, magnesium and phosphorus. Look for Vitamin D fortified Greek yogurt.
Egg scrambling with plenty of mushrooms is a great way to increase the nutrients that make bones in your first meal. Whether you like portobelo, buttons, shiitake mushrooms, or morels, mushrooms are rich in vitamin D, one of the most important nutrients for bones. Vitamin D helps the body absorb calcium and helps provide the matrix needed to build and maintain skeletal tissue.
One animal model study published in Journal of Nutrition and Biochemistry We have found that vitamin D-enriched mushrooms increase bone density. Vitamin D-enriched mushrooms are a delicious additive to your morning diet and may improve your bone health, although further research is needed.
There are several brands of fortified orange juice that provide large amounts of calcium and vitamin D. The forms of calcium and vitamin D used in OJ are also believed to be highly absorbable, and studies have shown that inclusion of these fortified products in the diet helps boost these essential nutrients. More and more nutrients in your body.
In fact, in one study American Journal of Clinical Nutrition Vitamin D in fortified orange juice has been found to be as effective as vitamin D in supplements. Try Tropicana Pure Premium. It provides 10% of daily vitamin D and 25% of daily calcium requirements.
