Breakfast It’s considered the most important meal of the day for overall health and maintaining a healthy weight, but did you know it’s one of the best opportunities to build and maintain healthy bones?
You can start your day off right with nutrient-dense breakfast foods that contain bone-building nutrients like calcium, vitamin D, vitamin K, phosphorus, magnesium, and potassium. In addition, plant-based breakfast foods like vegetables, 100% fruit juice, and whole grains also provide antioxidants that help reduce inflammation and strengthen your bones.
Here are five top skeleton-saving nutrient foods to add to your shopping list. Then for more healthy breakfast tips, check out our list of The 6 best breakfast recipes to delay aging.
Eggs are not only considered the gold standard for high quality proteinthey are also one of the few foods that contain vitamin D. Vitamin D is essential for the bones to absorb and retain calcium.
Unfortunately, many Americans do not meet their daily requirements for vitamin D. We need at least 10 micrograms (400 International Units) of vitamin D each day. One medium egg provides about 5% of the total vitamin D you need daily. Be sure to eat the yolk as this is where vitamin D is found.
Enjoy eggs as part of a healthy, nutrient-dense breakfast that can provide bone-friendly nutrients by cooking one of these 70+ Best Healthy Egg Recipes.
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If you have cold cereal, a breakfast smoothie, coffee or tea, adding a little cow’s milk or even a plant-based dairy alternative can provide skeleton-saving nutrients.
Dairy products are one of the best sources of calcium and vitamin D, a dynamic duo for bone health. One cup of milk has 300 milligrams or 30% of your daily calcium, 15% of your vitamin D and 10% of your daily potassium requirements.
When choosing a plant-based dairy alternativebe sure to look for those that are fortified with calcium and vitamin D. Try Wavy vegetable milk with more calcium and vitamin D than regular cow’s milk. A glass of Ripple provided 35% of your daily calcium and 30% of your daily vitamin D requirements.
enjoying greek yogurt It is an excellent way to improve bone health, thanks to the calcium and protein it provides. Yogurt is made from milk, so it’s no surprise that it’s a great choice for bone-building nutrients.
A study published in Applied Physiology, Nutrition and Metabolism reported that subjects who enjoyed plain Greek yogurt for 12 weeks in conjunction with a high-impact exercise program experienced increased bone formation compared to those given a placebo.
Greek yogurt also provides magnesium and phosphorous, two important nutrients for your bones. Look for Greek yogurt fortified with vitamin D.
A scrambled egg made with a lot mushrooms It’s a great way to get a bone-building nutrient boost at your first meal. Whether you like portobello, button, shiitake, or morels, mushrooms are rich in vitamin D, one of the most important nutrients for your bones. Vitamin D helps the body absorb calcium so it can help provide the necessary matrix to build and maintain skeletal tissues.
An animal model study published in the Journal of Nutritional Biochemistry found that vitamin D-enriched mushrooms increased bone density. While more study is needed, vitamin D-fortified mushrooms are a tasty addition to your morning meal and may improve your bone health.
There are several brands of fortified Orange juice that provide a strong dose of calcium and vitamin D. The form of calcium and vitamin D used in orange juice is also considered highly absorbable, and studies show that including these fortified products in your diet can help increase these essential nutrients in your body. body.
In fact, a study published in the American journal of clinical nutrition found that vitamin D in fortified orange juice was as effective as vitamin D in supplements. Treat Tropicana Pure Premiumwhich provides 10% of daily vitamin D and 25% of daily calcium requirements.
