Calcium is an important mineral for bone and teeth health and many other physiological functions in the body. According to scientific studies from world health organizations, supplementing enough calcium in the diet is essential to maintain the development of the skeletal system and prevent osteoporosis.
One of the important times to supplement calcium is breakfast, when the body needs energy and nutrients to start a new day.
The World Health Organization recommends that adults need between 1000 and 1300 mg of calcium per day, depending on age and gender. Breakfast, as the most important meal of the day, should include calcium-rich foods to provide the body with abundant energy and effectively supplement calcium.
The best sources of calcium in the morning include milk, dairy products such as yogurt, cheese, and calcium-fortified foods such as calcium-fortified cereals. Milk is a natural source of calcium that is bioavailable, meaning the body can easily absorb and use the calcium in milk. One 8-ounce glass of milk provides about 300 mg of calcium, which is about a third of an adult's daily calcium needs.
In addition to milk, nuts and legumes such as almonds, chia seeds and soybeans are also good options for adding calcium to your breakfast. Chia seeds provide about 180 mg of calcium in a 28-gram serving. Dark green leafy vegetables such as kale and spinach also contain calcium, although the absorption of calcium from plants may be lower than from animals due to the presence of oxalic acid, a substance that inhibits calcium absorption.
An ideal breakfast to supplement calcium can include a glass of milk, a cup of yogurt, or a piece of cheese with cereal or whole-grain bread, adding a few chia seeds or almonds. In addition to supplementing calcium, this breakfast also helps provide sustainable energy for the whole morning, supporting concentration and work efficiency.
