Breakfast and the role of calcium According to the World Health Organization (WHO), calcium deficiency is one of the common causes of osteoporosis, especially in women over 50 and the elderly.
However, many people ignore this nutrient supplement in the morning when the body is easily absorbed by calcium thanks to sunlight and exercise early in the day.
Dr. Susan Lanham-New, Head of the Department of Nutrition at the University of Surrey (UK), said: "C calcium needs to be supplemented regularly through meals, in which breakfast is the foundation. In particular, when used with foods rich in vitamin D and protein, the absorption of calcium will increase significantly".Dairy oatmeal porridge, chia seeds and fresh fruits A bowl of congee oatmeal cooked with unsweetened fresh milk, chia seeds and a few slices of fruit (banana, blueberry...) is a great choice for busy people.
Oats provide energy, milk is rich in calcium, chia seeds supplement omega-3 and fiber.
Dr. Lanham-New notes: "Cov milk is the richest and most easily absorbed source of natural calcium.If you do not drink animal milk, you should choose almond milk, soy milk that increases calcium".Egg bread, cheese and green vegetables A slice of grilled brown noodles, served with fried eggs, a slice of cheese and spinach is a rich combination of protein and calcium.
Eggs contain vitamin D that helps absorb calcium, while spinach is a valuable source of plant calcium.
This dish is suitable for students and workers who need a lot of energy in the morning.To enhance the flavor, you can add avocado or tomatoes.Salmon porridge - spinach
If you have time, a bowl of congee with salmon cooked with spinach and rice will be an ideal breakfast dish. Salmon is rich in vitamin D and omega-3, which help increase calcium absorption and support the heart. Spinach contains calcium, magnesium and vitamin K - three important factors for the skeletal system.
Bright breakfast with fish, dark green leafy vegetables and whole grains is a great way to start a healthy day, says Dr. Nancy Rodriguez, a nutritionist at the University of Connecticut. In particular, pay attention to the sodium content - you should choose fresh ingredients instead of processed foods".
