From Ian Riches, Mastering Nutrition.
We all know that Calcium is a key nutrient for bone health, but as we age this can become can have greater significance.
This is particularly important for women transitioning through the menopause with Oestradiol (1) an important cofactor in bone health alongside optimal Vitamin D.
The need for calcium to mitigate increased fracture risks means we need to be looking at dietary sources of calcium to get the required 1200mg per day (2).
So here’s a an easy breakfast recipe that you can prepare the night before and provides around:
Overnight oats – whilst traditionally this is made the night before and left to soak, it can be made in the morning, it just means that the oats and seeds are not quite as soft.
- 1/2 cup of oats (200mg)
- tbsp flax seeds (110mg)
- chia seeds 25g (90mg )
- 200ml of yoghurt (110mg calcium)
- 100ml milk to thin it down (130mg calcium)
- 640mg calcium total
Mix everything together in a bowl and leave in the fridge overnight. This is the base for your breakfast.
Just before you serve up for breakfast add these toppings to finish everything off and bump that calcium intake up a notch.
- 1 Tbsp yoghurt as a topping (60g)
- 2 figs drizzled with a little honey or oranges (60mg)
- tahini 2 tsps (200mg)
- 1 tsp chia seeds sprinkled on top (90mg)
This breakfast alone can you give around 1000mg of calcium in one sitting. You can then include some other foods throughout the day that include calcium such as; Sardines, leafy greens like spinach and kale, almonds or some edamame beans.
