Breakfast Ideas for Strong Bones and Osteoporosis Prevention Osteoporosis is a major concern, the older you get. It causes your bones to become more brittle, increasing the likelihood of broken bones. You probably already know that vitamin D and calcium are the best nutrients for strengthening your bones. Getting more of these nutrients will help prevent osteoporosis and other bone related problems. While you could take a multi-vitamin, the healthier solution is to eat meals filled with nutrients. As it turns out, some of the foods containing the highest levels of calcium, vitamin D, and other vital nutrients are essential breakfast foods. Orange juice, cereal, milk, and yogurt are all great sources of healthy nutrients. If you prefer to keep your breakfast light, or already have a set morning meal, salmon and various cheese are also good options for getting vitamin D and calcium. Nutrient Rich Breakfast Ideas Take a look at each of these breakfast options and try to choose one for each day of the week. Also notice the included calcium content of each meal, when picking out your breakfast: • 1 cup of calcium-rich cereal (500 milligrams of calcium) • 8 ounces of soy milk (80 to 500 milligrams) • 1 cup of milk (300 milligrams) • 1 cup of yogurt (300 to 400 milligrams) • 8 ounces of orange juice (200 to 340 milligrams) Various cheeses, and even eggs, have vitamin D and calcium; though, in smaller amounts than the items listed above. Consider having a cheesy omelet or scrambled eggs served with a glass of milk or orange juice. That alone would likely add up to at least 500 milligrams of calcium. Searching for Your Own Calcium Rich Foods The foods listed may not include your preferred breakfast choices. When searching for your own calcium rich foods, pay attention to the food labels. Food labels often list calcium and other nutrients as a percentage of the daily recommended value. The standard recommended amount of calcium that an adult should consume each day is 1000 milligrams. So, if a food label states that the product as 25% of your daily recommended value of calcium per serving, it would have 250 mg of calcium. Add another decimal point to the end of the percentage, and you have your total per serving in milligrams. Additional Tips for Stronger Bones Along with a healthy breakfast, there are a few other tips you should follow for stronger bones. If you have already been diagnosed with osteoporosis, then you should consume 500 milligrams of calcium, three times a day. Make sure that each of your three meals is full of calcium to reverse the effects of osteoporosis. Strength training is another method that you can use for building bone strength. Regular exercise helps increase your flexibility, build muscle, and promotes stronger bone growth. The bottom line is that the key to strong bones is calcium and vitamin D. Get it any way you can, but preferably with your morning meal. Start basing your breakfasts around healthy foods that contain your essential nutrients, such as cereal, milk, and yogurt. Ward away osteoporosis and promote strong, healthy bones. References: http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/diet-nutrition

Vitamin C

by

Is there anything vitamin C cannot do? As more and more research comes out on this powerful nutrient, it seems like vitamin C is part of almost everything your body does. In fact, the latest research indicates that hitting your daily vitamin C intake can help you in your weight loss efforts.

How Vitamin C Helps Weight Loss

 When it comes to weight loss, everyone knows that you have to improve reading habits, taking fewer calories, and get moving. However, that many major lifestyle changes at once can be difficult for one person to tackle. Making small changes that yield results can be even better.

 Vitamin C assists in weight loss by improving our cardiovascular health. One of the main benefits of exercise is improving your heart strength, and vitamin C achieves the same effect as exercise in this measure.

What the Research Says

 The research that yielded this finding looked at the cardiovascular health of overweight and obese adults with sedentary lifestyles. The research put just over half of the group on a walking regimen that involved a brisk walks several times per week. The other group received 500 mg of vitamin C every day during the trial.

 The results were shocking. Both the walking group and the vitamin C group experienced significant improvements in cardiovascular health. While no one is suggesting that exercise is unnecessary, this may be one way of helping people jump into a healthier lifestyle.

 People who are overweight or obese may have difficulty starting exercise programs, particularly if their joints or heart have suffered as a result of their weight. Vitamin C allows them to strengthen their heart and enjoy the benefits of exercise while changing their lifestyle enough to begin exercising.

 It’s important to note that 500 mg of vitamin C is a substantial amount, given that the recommendations range from 30 to 180 mg per day. However, due to vitamin C’s water-soluble nature, any extra vitamin C is flushed out of the body.

Getting More Vitamin C Into Your Diet

 In this study discussed above, participants took supplements to reach 500 mg of vitamin C per day. However, it is always preferable to get your vitamins and minerals through food, rather than supplements. The body has an easier time processing and using nutrients that come from food.

 There are plenty of foods that have tons of vitamin C, so you can fit your recommended daily intake every day without having to munch on oranges at every meal. To increase your vitamin C intake, try these foods:

  • Strawberries
  • Papayas
  • Cilantro
  • Broccoli
  • Basil
  • Chives
  • Cauliflower
  • Citrus fruits
  • Tomatoes
  • Dark leafy greens
  • Melons
  • Brussel sprouts
  • Bell peppers
  • Guava
  • Cherries

 With so many fruits and vegetables that have vitamin C, you can spread out your vitamin C consumption throughout the day and make sure that your body is using everything you give it.

 Not only does vitamin C strengthen your heart and give you some exercise benefits, it can protect your immune system as you head into cold and flu season. There are plenty of reasons to make sure you fill up on vitamin C.

Sources:

http://www.globalhealingcenter.com/natural-health/foods-high-in-vitamin-c/

http://www.tandfonline.com/doi/abs/10.1080/07315724.2005.10719460

http://www.sciencealert.com/vitamin-c-could-be-an-effective-replacement-for-exercise-study-finds

http://www.latimes.com/science/sciencenow/la-sci-sn-obesity-vitamin-c-exercise-20150904-story.html

Leave a Comment