Breakfast is one of the best times to boost bone health. Calcium helps you build stronger bones and teeth. Calcium also plays a role in fat synthesis and weight control.
Children and adolescents need to supplement enough calcium in their diet to build strong bones and prevent bone loss later in life. Middle-aged women and older adults diagnosed with arthritis or osteoporosis should also closely monitor their calcium intake, as they tend to have weaker bone health.
Drink cow's milk
Drinking a glass of cow's milk helps you start your day full of energy. Milk is a source of nutrients. In addition to calcium, milk also provides magnesium, protein, potassium, iodine, phosphorus, and B vitamins. You can replace cow's milk with calcium-fortified soy milk.
Eat yogurt
Yogurt is also high in calcium. You can add calcium-fortified cereal, oatmeal, or fruit to your yogurt to make a healthy meal.
Add fruit
Many fruits are good sources of calcium. For example, 100 grams of figs contain 35 milligrams of calcium. Other calcium-rich fruits include oranges, apricots, kiwis, berries, papayas, etc.
Eat cheese
Cheese is a dairy product that is very high in calcium. Just remember to eat it in moderation to avoid side effects. Most cheeses are good sources of calcium. Softer cheeses tend to be lower in calcium.
Add green vegetables
Try to include as many green vegetables in your breakfast as possible. Green vegetables like broccoli, kale, spinach, and collard greens are rich in calcium.
