Vitamin D and calcium are important for strong bones. A lack of calcium can cause bones to become brittle and weak. In older people, a lack of calcium can lead to problems such as osteoporosis.
Yogurt
You can start your breakfast with a small bowl of yogurt. Yogurt is rich in calcium and vitamin D. It is best not to use flavored yogurt because it may have added sugar.
Eat fresh yogurt with berries for an antioxidant boost.
Egg
Hard-boiled eggs on whole-grain toast are a breakfast that cuts calories while still providing vitamin D. Egg yolks are a source of vitamin D and choline.
Dried fruit and nuts for side dishes
Adding a handful of dried figs, chia seeds and almonds to your breakfast can also benefit your health, especially your bones and joints. These foods are rich in calcium. However, you need to control your portion sizes to avoid side effects.
Juice
Drinking juice for breakfast is a good choice. You can drink orange juice because oranges help supplement vitamin D and calcium for the body.
