Breakfast is considered to be 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 for building and maintaining healthy bones?
You can start the day off right with nutrient-rich breakfast foods that contain bone-building nutrients including calcium, vitamin D, vitamin K, phosphorus, magnesium and potassium. Additionally, plant-based breakfast foods like vegetables, 100% fruit juice, and whole grains also provide antioxidants that help reduce inflammation and strengthen bones.
Here are five best foods with skeleton-saving nutrients to add to your shopping list. So, for even healthier breakfast tips, check out our list of 6 Best Breakfast Recipes to Slow Aging.
Not only are eggs considered the gold standard for high-quality protein, they are also one of the few foods that contain vitamin D. Vitamin D is essential for bones to absorb and retain calcium.
Unfortunately, many Americans fail to meet their daily requirement for vitamin D. We need at least 10 micrograms (400 international units) of vitamin D per day. An average egg provides about 5% of the total vitamin D you need each day. Make sure you eat the yolk because that is where the vitamin D is found.
Enjoy eggs as part of a healthy, nutrient-rich breakfast that provides bone-friendly nutrients by making one of these 70+ healthy egg recipes.
If you have cold cereal, a smoothie for breakfast, coffee or tea, adding some cow’s milk or even a plant-based milk 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 contains 300 milligrams or 30% of your daily calcium, 15% of your vitamin D and 10% of your daily potassium requirement.
When choosing a plant-based milk alternative, be sure to look for ones that are fortified with calcium and vitamin D. Try Ripple plant-based milk with more calcium and vitamin D than regular cow’s milk. A glass of Ripple provided 35% of your daily calcium requirement and 30% of your daily vitamin D requirement.
Enjoying Greek yogurt is a great way to improve bone health, thanks to the calcium and protein it provides. Yogurt is made with milk, so it’s no surprise it’s a great option for bone-supporting nutrients.
A study published in Applied physiology, nutrition and metabolism reported that subjects who enjoyed plain Greek yogurt for 12 weeks along with a high-impact exercise program experienced more bone formation than those taking a placebo.
Greek yogurt also provides magnesium and phosphorus, two important nutrients that support bones. Look for Greek yogurt fortified with vitamin D.
A scrambled egg made with lots of mushrooms is a great way to get a boost of bone-building nutrients in your first meal. Whether you like portobello, button, shiitake or morel mushrooms, 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 matrix needed to build and maintain skeletal tissues.
An animal model study published in Journal of Nutritional Biochemistry found that vitamin D-enriched mushrooms increased bone density. Although more studies are needed, vitamin D-enriched mushrooms are a tasty addition to your morning meal and can improve bone health.
There are several brands of fortified orange juice that provide a good dose of calcium and vitamin D. The form of calcium and vitamin D used in OJ is also considered to be highly absorbable and studies show that including these fortified products in the diet can help boost these nutrient essentials in your body.
In fact, a study reported in the American Journal of Clinical Nutrition found that the vitamin D in fortified orange juice was as effective as the vitamin D in supplements. Try Tropicana Pure Premium, which provides 10% of your daily vitamin D requirement and 25% of your daily calcium requirement.