These bone-strengthening foods
might help you start your day off right.
Breakfast is considered the most important meal of the day for
overall health and maintaining a healthy weight, but did you know that it's one
of the best opportunities to build and maintain healthy bones?
Breakfast foods rich in bone-building nutrients such as calcium,
vitamin D, vitamin K, phosphorus, magnesium, and potassium can help you start
your day off right. Furthermore, antioxidants in plant-based breakfast fruits
and vegetables, 100% fruit juice, and whole grains might help reduce
inflammation and strengthen your bones.
Here are the top five foods to add to your shopping list for skeleton-saving nutrients.
1. Eggs
Eggs are not only the gold standard for high-quality protein, but
they also include vitamin D, which is found in only a few foods. Vitamin D is
essential for the bones to absorb and retain calcium.
Unfortunately, many Americans do not get enough vitamin D each
day. A daily dose of vitamin D of at least ten micrograms (400 international
units) is required. Medium egg supplies around 5% of your daily vitamin D need.
Be sure to eat the yolk as that is where the vitamin D is found.
2. Milk and plant-based dairy alternatives
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Adding some cow's milk or even a plant-based dairy alternative to
cold cereal, a breakfast smoothie, coffee, or tea can give skeleton-saving
nutrients.
Dairy foods are one of the best calcium and vitamin D sources, a
dynamic duo for bone health. A cup of milk has 300 milligrams, or 30% of your
daily calcium, 15% of your vitamin D, and 10% of your daily potassium
requirements.
If you're looking for a plant-based dairy option, make sure it's fortified with calcium and vitamin D.
3. Greek yoghurt
Because of the calcium and protein it provides, Greek yoghurt is
an excellent way to improve bone health. Yoghurt is made from milk, so it's no
surprise that it's a perfect option for bone-supporting nutrients.
One study published in Applied Physiology, Nutrition, and Metabolism reported that subjects who enjoyed plain Greek yoghurt for 12 weeks
and a high-impact exercise program experienced more excellent bone formation
than those given a placebo.
Magnesium and phosphorus, two essential bone-building nutrients,
are also found in Greek yoghurt. Look for Greek yoghurt that has vitamin D
fortified.
4. Mushrooms
An egg scramble with plenty of mushrooms is a great way to start
your day with a boost of bone-building nutrients. Mushrooms are high in vitamin
D, one of the essential nutrients for your bones, whether you enjoy portobello,
button, shiitake, or morels. Vitamin D helps the body absorb calcium to help
provide the matrix needed to build and maintain your skeletal tissues.
Vitamin D-enhanced mushrooms increased bone density in an animal
model research published in the Journal of Nutritional Biochemistry. While
further research is needed, vitamin D-enhanced mushrooms make a tasty morning
treat and may help bone health.
5. Fortified orange juice
Several brands of fortified orange juice contain a large amount of
calcium and vitamin D. The kind of calcium and vitamin D used in OJ is also
very absorbable, and studies show that including these fortified products in
your diet can help you get more of these nutrients.
In fact, according to research published in the American Journal of Clinical Nutrition, fortified orange juice is just as effective as vitamin D supplements.