Indian recipes for Strong Bones | Healthy bones to prevent Osteoporosis |

Let’s look at some nutrients which are a must for strong bones.

5 Nutrients for Healthy and Strong Bones

1.   Protein: Proteins are needed for maintaining bone strength and for repairing damaged tissues. However, compared to young children, protein needs fall as we get older. They increase during pregnancy and lactation. The recommended daily allowance is 0.8 to 1 mg of protein per kg of body weight.

Eggs, dals, pulses, dairy products, nuts and some veggies like broccoli are good source of protein to rely on. Paneer aur Hare Chane ka Salad is a flavourful way to add loads of protein to your diet. 1 serving of this salad yields 9.3 g of protein.

Paneer Aur Hare Chane ka Salad, Healthy Salads Recipe

2.  Calcium: A calcium-rich diet is the most important part of any regimen for the care of bones. Calcium is a mineral that makes bones stay strong. The human body consistently remove small amounts of calcium from our bones and that has to be topped up with Calcium rich foods. Calcium is also essential for the teeth, and helps to keep them intact so that we can not only eat well, but also give those winning smiles that proclaim our youthfulness.

Dairy foods, sprouts, flours like nachni, oilseeds like sesame seeds, few green leafy vegetables and nuts abound in calcium. Turn to Nachni Dosa as a calcium treat!

Nachni Dosa

3.  Vitamin D: Helping the body to absorb the calcium is vitamin D, which also assists in maintaining adequate levels of this mineral in the blood. So we need plenty of vitamin D too.

The best sources of this vitamin are fatty fish, eggs and some varieties of cheese. Milk if fortified is also a fair source. The best way is to expose your body to sun. In the presences of sun rays, our body makes vitamin D. Try the recipe of  Egg Paratha.

4.  Vitamin C: This nutrient helps in the absorption of calcium is vitamin C, which, additionally, strengthens both bones and muscle. Because of its immunity-boosting properties, vitamin C helps in the healing of broken bones too.

Citrus fruits are the best sources of vitamin C. The best way is to accompany a vitamin D rich breakfast or snack is with a citrus fruit or a glass of fresh juice like orangejuice. Learn 3 ways of making Orange Juice at Home.

How To Make Orange Juice At Home, Orange Juice in Juicer, Mixer, Blender

5.  Magnesium: Magnesium is necessary for formation of bones and teeth. It helps in the metabolism of calcium and protein.

Green leafy veggies, pulses, nuts like almonds and walnuts, oilseeds like flax seeds and sunflower seeds and cereals like bajra, jowar, nachni, broken wheat etc. are rich in magnesium. Try a healthy Jowar Kale Palak Veg Antioxidant Salad and gain 14% of your day’s requirement of magnesium.

Jowar Kale Palak Veg Antioxidant Healthy 

Enjoy our Indian recipes for Strong Bones, Healthy bones to prevent Osteoporosis ! and other healthy articles below. 

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Mixed Veggie Raita