Did you know that our calcium intake affects our overall well being in more ways than one? Did you know that besides our bones, calcium also affects our muscles and heart health? Are you interested in finding out the ways to improve your calcium intake and learn how to increase bone calcium? If yes, then you’re at the right place.
From the bones and teeth to the heart and muscles, our body needs a substantial amount of calcium to easily perform various functions. The best way to consume more calcium is to indulge in a high calcium breakfast, which will guarantee a perfect balance of nutrients, vitamins, and minerals, particularly calcium.
A calcium rich breakfast aids in developing strong bones at a young age and helps maintain them throughout life. It also builds immunity and may even protect you from various conditions, including osteoporosis.
There are plenty of breakfast foods high in calcium like milk, yoghurt, salmon, almonds, and orange juice. Consuming these food items in your breakfast will ensure that your body receives the optimum amount of calcium and you kickstart your day in the healthiest manner possible.
Calcium Rich Breakfast Recipes
Here are some fun and quick recipes for high calcium breakfasts, which will provide your body with the right amount of calcium and fill in the deficit, if there is any.
- Oatmeal Smoothie
An oatmeal smoothie is a great high calcium breakfast, as the main ingredients in this recipe are yoghurt and milk, both of which are one of the richest sources of calcium.
Ingredients:
- Oats – ½ Cup
- Plain yoghurt – ⅓ Cup
- Almond Milk- 1 Cup
- Strawberries, blackberries, or raspberries – ¼ Cup
- Banana – 1 Piece
Procedure:
- Combine oats, yoghurt, and ¾ cup of almond milk in a mixing bowl
- Cover and refrigerate overnight
- Pour the contents into a blender in the morning
- Add the remaining ¼ cup almond milk
- Mix in the banana and berries.
- Blend until completely smooth
- Sweet Potato Pie
Sweet potatoes offer 30 mg calcium every 100 grams and make for the perfect ingredient for some nourishing calcium rich breakfast recipes. One such dish is the sweet potato pie.
Ingredients:
- Whey protein – 1 Scoop
- Cinnamon – 1Tsp
- Cooked Sweet potato – 1 Cup
- Almond milk – 1 Cup
Instructions:
- Pour all the ingredients into the mixer and blend until smooth
- Pour the mixture onto a pie crust (pre-baked or store-bought)
- Bake at 350 degrees for 50-60 minutes
- Scrambled Eggs on Toast
Eggs are one of the richest sources of calcium, as 1 scrambled egg consists of about 66 mg of calcium. Enjoying some eggs on toast can be one of the best high calcium breakfast ideas.
Ingredients:
- Bread – 2 Pieces
- Butter – 1 Tbsp
- Eggs – 2
- Cheese – 1 Slice or Cube
- Fresh dill or parsley
Instructions:
- Spread butter on toast and toast it in the toaster
- Add eggs to a pan and keep stirring it till it cooks
- Add cheese
- Once done, add scrambled eggs on toast
- Sprinkle some parsley for garnishing and extra flavour
- Tofu sandwich
For those wanting to know how to increase bone calcium, tofu is a go-to food item that is super rich in calcium. When you are looking for options for breakfast high in calcium, this ingredient is a must-include. 100 gms of tofu consists of about 350 mg of calcium.
Ingredients:
- Vegetable oil – 1 Tbsp
- Tofu – ½ Cup
- Lettuce or Baby Spinach – 2 Leaves
- Bread – 2 Slices
- Cheese spread – 1 Tbsp
Instructions:
- Spread cheese on the bread slices and add lettuce and tofu
- Add another slice over the stuffing
- Grill it for 5 minutes
- Cut it into half and serve
- Fruit and Nut Smoothie Recipe
Did you know that several fruits are also a rich source of calcium, besides being loaded with vitamins? This fruit and nut smoothie is one of the most delicious breakfast foods high in calcium, besides being filling.
Ingredients:
- Any Fruit of your choice – 1 Cup
- Almonds – 10
- Walnuts – 10
- Yoghurt – ½ Cup
- Milk- 1 Cup
- Sugar – 1 Tbsp
Instructions:
- To make a smooth mixture, combine almonds, walnuts, fruits, yoghurt, castor sugar, and milk in a blender
- Serve chilled
6. Sprouts Salad
If you are wondering how to increase bone calcium, then a bowl of sprout salad is a must in your weekly intake. Sprouts are full of vitamins and minerals and are a great way to help you manage weight, heart health, and even diabetes.
Ingredients:
- Sprouted Beans – 2 Cups
- Onion – 1
- Tomato- 1
- Lemon Juice- 1 Tbsp
Instructions:
- Add all the ingredients together and mix well
- Serve by garnishing with some coriander leaves
7. Sprouts Dhokla
As discussed above, sprouts are breakfast foods high in calcium. Here is another recipe using this superfood that is sure to entice all family members.
Ingredients:
- Sprouts – 1 Cup
- Spinach – ½ Cup
- Grated Carrot – ¼ Cup
- Gram FLour – 2 Tbsp
- Baking Soda – 1/4 Tsp
- Oil – 1Tsp
Instructions:
- Put the sprouts in a grinder, and grind them to a fine paste
- Combine finely ground moong sprouts, carrot, spinach, gram flour, baking soda, and grind in a coarse mixture
- Add oil to a plate and spread the mixture evenly on the plate
- Steam it for 12-15 minutes
- Once done, cut dhokla into pieces and serve with mint sauce
8. Paneer Besan Chilla
We all know that milk and milk products make up for great high calcium breakfast options. 100 grams of Paneer consists of 208 mg of calcium, which can be enjoyed in the form of a chilla.
Ingredients:
- Besan – 1 Cup
- Salt – ½ Tsp
- Onion – 1
- Paneer – 1 Cup
- Tomato – 1
- Green Chilli – 1
- Coriander Leaves – ½ Cup
- Water – 1 Cup
Instructions:
- Combine besan, onion, grated paneer, tomato, green chillies, ajwain, and coriander leaves in a mixing bowl
- To form a fine paste the consistency, add extra water
- Take a skillet and pour part of the besan mixture into it to pan fry
- Fry until golden brown, firm, and crispy
- Serve with paneer, onion, black pepper, and coriander leaves
- Fold it in half and serve with a side of red chilli chutney
9. Oats Pancakes
Oats are great sources of calcium, especially when combined with milk. Together, they make the best high calcium breakfast.
Ingredients:
- All-purpose flour – 1 ¼ cups
- Oats- 1/2 cup
- Baking powder – 2 Tsp
- Salt – To Taste
- Milk – 1 Cup
- Egg- 1
Instructions:
- Combine flour, oats, baking powder, and salt in a large mixing bowl and stir well
- In a separate medium bowl, whisk together the milk, egg, and oil
- All of the liquid ingredients should be added to the dry ingredients simultaneously and stir only until the dry ingredients are moistened
- Preheat the skillet to 375°F
- Grease a skillet lightly. Pour 1/4 cup batter into a heated skillet for each pancake
- When the tops are covered in bubbles and the edges appear to be done, flip the pancake. You only have to flip it once
- Serve and have fun!
10. Cheese Omelette
Cheese and eggs, both being great sources of Calcium can make a great breakfast rich in calcium.
Ingredients:
- Eggs – 2
- Cheese – 1 Slice
Instructions:
- Crack the eggs in a bowl and add salt
- Preheat a pan, and add the eggs to the pan
- Flip when one side is done
- Put the cheese slice, and fold
- Wait for the cheese to melt
- Once done, serve with bread or french fries
Conclusion
In today’s day and age, all of us realise the importance of the various nutrients and that’s the reason most of us would wish to know how to increase bone calcium. These calcium rich breakfast recipes will help you fill in the calcium deficit in the body and will provide you with great benefits in the long run.
Medically reviewed by Dr. Aarti Nehra
4 responses to “How To Increase Bone Calcium — 10 Calcium-Rich Breakfast Recipes”
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My blood Calcium is high, why does my doctor want me to eat foods high in calcium?
And is a parathyroidectomy the only way to stop this gland from producing too much Calcium?
High blood calcium levels are caused due to overactive parathyroid glands. This can cause calcium from bones to be pulled out into the bloodstream which can weaken the bones. So, to maintain calcium levels in the body, your doctor may ask you to consume calcium-rich foods. These foods help prevent the release of calcium from the bones and do not worsen the hypercalcemia. So, don’t worry about taking calcium-rich foods. Parathyroidectomy is the surgical removal of the parathyroid gland and is a definitive cure for primary hyperthyroidism. Your endocrinologist will decide what is best and appropriate management in your case.
I have just leant I have osteoporosis what is the best diet for this
“Osteoporosis is a bone disease that weakens bones due to the loss of bone minerals and density. It is essential to consume a diet rich in calcium, found in dairy products, leafy greens, and fortified foods, along with vitamin D (from fatty fish, fortified foods, and sunlight) as it enhances the absorption of calcium, and protein (from lean meats, dairy, nuts, and legumes). Other nutrients essential for promoting bone health include magnesium (from whole grains, nuts, and leafy greens), vitamin K (from green leafy vegetables and fermented foods), phosphorus (from meat, dairy, and nuts), and omega-3 fatty acids (from fatty fish, flaxseeds, and walnuts).
Additionally, it is important to limit salt intake, avoid excessive caffeine, smoking, and alcohol, and drink plenty of water to stay hydrated throughout the day..”