Wants Strong Bones? Consumption It At Breakfast

Strong bones are certainly not come by itself. It takes proper nutrition and regular exercise to get strong bones.

If you have been diagnosed with osteoporosis, you need a lot of essential nutrients such as calcium and vitamin D. In addition to lunch, breakfast is the best time to provide "food" for your bones.

The breakfast menu in the form of cereal can give you half of the calcium you need throughout the day. You can also eat a cup of cereal with milk and a glass of orange juice, and if this habit, it will affect your bone health.

Here is the breakfast menu for strong bones, and calcium:

Menu And

Calcium (mg)

Calcium fortified cereal, 1 cup

100-1000

Calcium fortified soy milk, 8 ounces

80-500

Milk (nonfat, whole or lactose-reduced), 1 cup

300

Yogurt, 1 cup

300-400

Calcium-fortified orange juice

200-340

If you are not familiar with the food on breakfast, you can try it for lunch, dinner or as a snack. Make an omelet with added cheese, vegetables, and salmon can also provide nutrients for strong bones.

Below are examples of calcium-rich foods that can be consumed at lunch, dinner or as a snack:

Menu And

Calcium (mg)

Canned sardines, 3 ounces

320

Swiss cheese, 1 ounce

270

Cheddar cheese, 1 ounce

200

Canned Salmon, 3 ounces

200

Green radishes, 1 cup

200

Cook the kale, 1 cup

90

Raw broccoli, 1 cup

90

If you do not have time to make the food on top, you can buy packaged foods in supermarkets. However, keep the nutritional content of the label in order to provide nutrients for strong bones.

Calcium in food packaging will be listed in%, based on the standard of 1,000 milligrams of calcium per day. So, to find out how much calcium in food packaging, you can simply add a zero to the percentage of calcium that you see on the label. For example, the calcium content of cereals 50%, the cereal has 500 milligrams of calcium per serving.