Stronger bones are the foundation of a healthy and active lifestyle, especially as we age. A balanced diet rich in calcium, vitamin D, and other bone-strengthening nutrients is crucial in transforming weak bones into strong ones. Here are 10 of the best foods that can help you naturally build and maintain stronger bones.
Ragi (Finger Millet): An excellent source of calcium, iron, and fiber. Incorporate ragi porridge or rotis into your diet as a calcium booster.
Sesame Seeds (Til): Rich in calcium, magnesium, and zinc. Sprinkle roasted sesame seeds on salads or mix them into chutneys to support bone mineral density.
Paneer (Cottage Cheese): High in calcium and protein. Include paneer in curries, salads, or as a snack to promote bone strength.
Moringa Leaves (Drumstick Leaves): Packed with calcium, vitamin K, and other bone-supporting nutrients. Add these leaves to soups, dals, or make a moringa stir-fry.
Curd (Yogurt): A probiotic-rich source of calcium and vitamin D. Having a bowl of curd daily aids in better calcium absorption and bone maintenance.
Spinach (Palak): Although not as high in calcium absorption as other greens, it still contributes beneficial minerals like calcium and magnesium. Use in dals, soups, or as palak paneer.
Amla (Indian Gooseberry): High in vitamin C, aiding calcium absorption. Consume fresh, as juice, or in chutneys to support overall bone health.
Fish (Rohu, Salmon): Particularly fatty fish are rich in vitamin D and omega-3 fatty acids, crucial for calcium absorption and bone strength. Include grilled or curried fish in your diet.
Chana (Chickpeas): Provides calcium, magnesium, and protein. Include chickpeas in curries, salads, or snacks like roasted chana to support bone density.
Almonds (Badam): High in calcium, magnesium, and healthy fats. Soak a handful of almonds overnight and consume daily to provide a steady supply of bone-strengthening nutrients.
