3 breakfasts with calcium and vitamin D are good for the bones of the elderly

    HẠ MÂY (Theo everydayhealth) |

    Seniors can try nutritious breakfast foods that are packed with vitamin D and calcium to help keep bones strong.

    Orange and tangerine smoothie with yogurt

    We can drink a glass of orange and grapefruit smoothie to fight osteoporosis. By pureeing fresh or frozen berries with yogurt and orange and grapefruit juice. Add a few spoons of vitamin D-fortified milk powder and add a little vanilla, honey, and roasted wheat germ for a delicious, nutritious flavor.

    You can enjoy this fiber-rich, antioxidant-rich dish for breakfast to boost your body's nutrients.

    Grilled salmon with tomatoes and spinach

    Salmon is a natural source of vitamin D, making it a great choice to include in an osteoporosis prevention diet.

    Spinach contains calcium and oxalate, which makes it difficult for the body to absorb nutrients. Therefore, you need to blanch spinach before processing it into dishes.

    Marinate salmon, grill and top with cooked onions, tomatoes and spinach for a delicious and healthy dish.

    Grilled tuna steak

    Try grilled tuna steak instead of beef. Tuna is a delicious source of protein and is also a natural source of vitamin D.

    Marinate tuna in a mixture of olive oil, green onions, fresh basil, minced garlic, marjoram and red pepper flakes, then grill or roast.

    Pair your meals with green vegetables like kale or cabbage to add calcium and you'll have double the protection against osteoporosis.

    HẠ MÂY (Theo everydayhealth)
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