Entering the age of 40, maintaining bone health becomes a more concerning issue. Besides exercise and vitamin D, supplementing enough calcium from daily food is a simple way to support strong bones. In breakfast, milk and dairy products are a group of foods rich in calcium, easy to use and can be combined with many other dishes.
According to nutritional recommendations cited by Chinese experts, adults need about 800 mg of calcium per day. Meanwhile, a normal diet if lacking milk and dairy products may find it difficult to meet this need. Dr. Tu Do Van Huu, Deputy Director of the Center for Nutrition and Health Research under the National Dairy Technology Innovation Center of China, said that every 100 ml of milk contains about 100 mg of calcium. Adults can supplement about 300-500 ml of milk or equivalent amounts from yogurt and cheese each day.
Milk is especially suitable for breakfast because it not only provides calcium but also supplements high-quality protein and some vitamins and minerals. Dr. Tu Do Van Huu believes that compared to just using calcium supplements, drinking milk has the advantage of simultaneously providing more other nutrients.
Yogurt is also a worthwhile choice. Lactose-intolerant people can choose yogurt or lactose-free milk instead of regular milk. A serving of yogurt combined with oats, fruits and nuts can create a breakfast that both provides calcium and diversifies nutrients.
In addition to milk, tofu and soy products are also notable sources of plant-based calcium. Some types of tofu are relatively high in calcium and can be eaten in breakfast with eggs, green vegetables or whole grains. Experts also recommend diversifying food sources instead of relying on one type.
Dr. Hach Nhat Pham, Department of Orthopedics and Traumatology II, People's Hospital No. 6 Tham Duong, noted that calcium supplementation should be prioritized through food. Food groups rich in calcium that can be chosen include milk and dairy products, dark green leafy vegetables, soybeans, shellfish and sesame. At the same time, the body needs to have enough vitamin D and exercise appropriately to support the absorption and use of calcium.
Dr. Chu Dich, Deputy Head of the Department of Orthopedics and Traumatology, Thien Dan Hospital under the Hanoi Medical University, also emphasized maintaining a balanced diet, supplementing with calcium-rich foods such as milk, small shrimp and nuts, combined with regular exercise to protect bone health.
Therefore, for people in their 40s, breakfast can start with a glass of milk or yogurt, combined with oats, eggs, fruits or nuts. It is not important to supplement as much calcium in a meal as possible, but to maintain a balanced diet, enough calcium throughout the day and combine exercise, reasonable vitamin D.
If the diet does not meet the needs or people are at risk of osteoporosis, the use of calcium supplements should be considered based on health status and doctor's advice, instead of arbitrarily taking high doses.
