Bone Building Breakfast – Kefir, Almond, Berries & Collagen

A bone building breakfast full of calcium and other bone building minerals, vitamin C, healthy fats, fibre and protein.

This is my go to breakfast each morning to ensure I am hitting my protein and bone building nutritional needs.  It takes a few minutes to assemble and tastes delicious.  It also keeps me satiated until lunch so no snacking mid-morning or needing to have a 2^nd coffee. If you give the body the nutrients and protein building blocks it needs, you will find cravings for sugar or always needing that extra something between meals, all disappear.  You will keep blood sugar and hunger signals in check if you eat well throughout the day.

Why this is a bone building breakfast

When it comes to creating a breakfast which is good for bone health, I think this ticks many boxes.  These ingredients create a nutritious breakfast that supports bone health due to their rich content of protein, vitamins, minerals, and healthy fats. Here’s why each one is beneficial:

 Yoghurt or Kefir: Both are excellent sources of calcium, crucial for bones. They also provide probiotics that help improve gut health, which can indirectly support nutrient absorption for bone health.

Almonds: In addition to calcium, almonds are also rich in magnesium, healthy fats, and vitamin E, all of which support overall bone and cardiovascular health.

Chia Seeds: These tiny seeds are a powerhouse of omega-3 fatty acids, which help reduce inflammation and support bone health. They also contain calcium and magnesium, both essential for maintaining strong bones.

Hemp Seeds: Hemp seeds are packed with omega-3 fatty acids and magnesium, both of which contribute to bone health. Magnesium helps with calcium absorption and bone structure.

Brazil Nuts: Brazil nuts are high in selenium, an antioxidant that supports bone health by reducing oxidative stress, which can weaken bones. Selenium also contributes to overall cellular health.

Goji Berries: These berries are a rich source of vitamin C, which plays a key role in collagen formation. Collagen is a vital protein in bone structure, and vitamin C helps maintain its integrity. Goji berries also provide other antioxidants that support bone health.

Raspberries: Like goji berries, raspberries are rich in vitamin C and antioxidants, which help reduce inflammation and oxidative stress. These antioxidants can protect bone cells from damage and promote healthy bone regeneration.

Collagen: Collagen is the most abundant protein in your body and is a key structural component of bones, joints, tendons, and skin. As you age, collagen production naturally decreases, which can affect bone density and strength.

Whey Protein: Whey protein is a complete source of protein, containing all essential amino acids, which are important for overall health, including bone health.

Combining Collagen and Whey Protein for Bone Health

Using both collagen and whey protein together can provide a synergistic effect on bone health. Collagen focuses on supporting the structural integrity of the bones, while whey protein helps build muscle and enhances nutrient absorption. Together, they promote both the structural and functional aspects of bone health, improving overall bone strength and reducing the risk of injury.

Together, these ingredients provide a wide array of nutrients that promote bone health. I personally like to supplement with Vitamin D and K2 with this meal to ensure I am getting the range of vitamins needed to absorb the calcium and also to get it into the bones rather than soft tissue. 

INGREDIENTS NEEDED FOR THIS BONE BUILDING BREAKFAST

To make this recipe, you will need;

• 250mls Yoghurt or Kefir
• 1 TBSP Chia seeds
• 1 TBSP Hemp Seeds
• ½ cup Almonds – pre-soaked and roasted to remove phytic acid
• 2 Brazil nuts – pre-soaked and roasted to remove phytic acid
• 1 TBSP Goji Berres – pre-soaked in water to soften
• 1 cup Raspberries – frozen or fresh
• 30g Whey Protein Powder – flavoured or unflavoured – I like chocolate!
• 1 TBSP Collagen powder

INSTRUCTIONS

This breakfast is very easy to assemble. Simply add all the ingredients to a bowl and serve! You may find it easier to combine the kefir/yoghurt with the why protein powder and collagen first, before adding the remaining ingredients on top – it’s a little less messy that way!