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Five calcium-rich breakfast ideas that help build strong, healthy bones

by , 22 March 2017
Five calcium-rich breakfast ideas that help build strong, healthy bones
The single most important way to keep your bones healthy and strong? By eating calcium-rich foods, of course. Fortunately, grocery shelves are chockfull of calcium-rich goodies, so you have no excuse to be eating less calcium than you should!

Personally, I find that incorporating a healthy dose of this bone-healthy mineral is made easiest in the morning. Here are five delicious, calcium-rich breakfasts for you to indulge in that will help build strong, healthy bones. Enjoy!

Five things to eat in the morning that promote healthy bones

#1: Cereal and milk
Some cereals have a tremendous calcium content. And sometimes there’s nothing better – not to mention quicker and easier – than a hearty bowl of cereal in the morning, right? I recommend adding at least one cup of milk to your cereal for optimum calcium intake before lunch. I enjoy whole cow’s milk or calcium-fortified soy milk.
#2: Yoghurt bowl topped with berries and chia seeds
A creamy bowl of yoghurt topped with delicious summer berries makes for a tasty summertime breakfast. Be sure to use at least one cup of non-fat or full fat Greek yoghurt. The berries you top the yoghurt with is all up to you – I personally enjoy a mix of strawberries, blueberries and raspberries finished off with a drizzle of honey and a sprinkling of chia seeds. Yum!


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#3: Omelette filled with vegetables
For those of you who enjoy an omelette in the morning, I agree that you can never go wrong with one. Try a two-egg omelette filled with nutritious veggies like mushrooms, bell peppers, spinach or kale, carrots and baby marrow. Be sure to add 200 ml of whole cow’s milk to your egg mixture before pouring it into the pan. This will increase your omelette’s calcium content as well as give it a fluffier texture.
#4: Scrambled eggs on sourdough
Scrambled eggs are one of my favourite simple morning meals. Enjoy two scrambled eggs on a slice or two of sourdough bread. Be sure to add 150 ml to 200 ml of milk to your egg mixture before it hits the pan to add calcium. To up the calcium content of your eggs on toast meal even further, add a half a cup of shredded mozzarella cheese on top of your toast. 
#5: Orange juice smoothie
If you’re lactose intolerant or don’t digest milk well, here’s some good news: You can get your daily dose of calcium through orange juice. I find that an exciting way to consume the fruit juice is in the form of a smoothie. Toss a cup of fresh orange juice along with a cup of frozen berries and whatever else you enjoy into your blender, puree on high-speed for a minute, then decant into a glass and drink up.
I hope you enjoy these tasty, calcium-rich breakfast ideas. 

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