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The ideal breakfast for strong bones / Here's how to get the right amount of Calcium
Written by SOT.COM.AL 28 Nëntor 2021
To have strong bones you do not have to do anything extraordinary, just turn the food into your best ally. In this article we show you how to start the day full of valuable minerals which will strengthen your bones every morning. Follow the tips needed to provide your body with strong and healthy support.
How to help bones
One of the minerals that helps bones the most is calcium which you can fortunately find in many foods. For people suffering from arthritis types it is especially advisable by doctors. Although the right amount of its consumption has not been determined yet, experts say that about 1,500 milligrams per day of consumption of this mineral is more necessary for the body. It is enough to divide this figure by 500 milligrams of calcium for each meal.
It is important to divide these amounts between meals, as the body is only able to absorb 500 milligrams per meal. Start in the morning so that the body provides all the necessary vitamins as soon as possible.
Just one glass of milk contains 300 mg of calcium which you can take immediately in one meal. To reach the recommended 500 mg you can add any other dairy product to your diet. Here you can add some cheese, cottage cheese, yogurt or even vegetables like broccoli and cabbage. In addition to dairy, you can also get calcium from fresh orange juice.
A glass of fresh juice contains 200-340 mg of calcium. Experts emphasize that you should not forget to include vitamin D in your diet. You can easily find it in foods that are also rich in calcium. This includes sardines and salmon which, although not preferred to be eaten in the morning, can be left for the other two meals. So every morning definitely choose from a glass of milk or orange juice, accompanied by other dairy foods or green vegetables. This way your bones will stay strong for a long time and heal themselves.