Healthy Indian Recipes  >  Forever Young Diet  >  Strong Bones  >  
73 recipes
This category has been viewed 16683 times
 Last Updated : Sep 19,2021

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

FOR HEALTHY BONES

Much as the strength of a building depends on a sound structure, our bodies too need a strong frame in order to be healthy. Hence, it is so very necessary that we take care of our bone health by eating right, if we are to remain youthful and active throughout our life.

मजबूत हड्डियों के लिए आहार - हिन्दी में पढ़ें (Strong Bones recipes in Hindi)
હાંડકા મજબુત કરનાર આહાર - ગુજરાતી માં વાંચો (Strong Bones recipes in Gujarati)

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 RecipePaneer 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 DosaNachni 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

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 Office SaladJowar Kale Palak Veg Antioxidant Healthy 

    5 Nutrients to keep your bones healthy
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
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.
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.
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.
5. Magnesium Magnesium is necessary for the formation of bones and teeth.
     


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

Recipes for glowing skin recipes
Recipes for beautiul hair
Recipes for bright vision
Recipes for Increasing immunity

Mixed Veggie RaitaMixed Veggie Raita



Quinoa Veg Upma, Vegan Breakfast recipe
quinoa upma recipe | vegetable quinoa upma | veg Indian upma | how to make quinoa upma | with 26 amazing images. Quinoa upma recipe is a truly healthy recipe made ....
Apple Cinnamon Soya Shake recipe
A satiating fruity in-between snack, that can be made in a jiffy. The antioxidant flavonoids from soya, fibre from apples and the bio-active compound from cinnamon helps to avoid a quick rise in blood sugar levels and the low-fat milk gives you enough calcium while avoiding the unnecessary fat.
Poha Nachni Handvo recipe
poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure | with step by step images. poha nachni handvo is a nou ....
Paneer Tikka Kathi Rolls recipe
These rolls are a healthy version of frankies and make a complete meal by themselves. The chapatis have been made with whole wheat flour which is a good source of iron and fibre as compared to the usual plain flour (maida) rotis. The paneer and vegetable filling enriches these rolls with essential ....
Whey Soup ( Calcium Rich Recipe ) recipe
whey soup | calcium, protein rich whey soup | low carb whey soup | healthy whey soup with paneer | with 14 amazing images whey soup is made from
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe ) recipe
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Khatta Urad Dal ( Zero Oil Urad Dal Recipe) recipe
A lip-smacking preparation of wholesome urad dal, perked up with calcium-rich curds and pungent ginger, garlic pastes. Although it makes use of minimal ingredients, the Khatta Urad Dal has a distinct, tongue-tickling flavour that you are sure to relish. The highlight of this recipe, as t ....
Dal Fry with Toor Dal recipe
toor dal fry recipe | restaurant style toor dal fry | toor dal fry with rice | toor dal tadka | with 32 amazing images. toor dal fry recipe |
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy) recipe
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
Moong Dal Methi Sabzi recipe
moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi | with amazing 18 images. Moong dal methi sabzi is a dry accompaniment to rotis and chapatis. < ....
Tahini Dip, Lebanese Tahini Sauce recipe
tahini dip recipe | tahini sauce | how to make tahini | tahini yoghurt dip | with 17 amazing images. tahini dip recipe | tahini sauce | ....
Lahsuni Palak Chawal recipe
lahsuni palak chawal recipe | garlic spinach pulao | palak pulao | spinach rice | lasooni palak pulao | with amazing 32 images. lahsuni palak ....
Vitamin Khichdi ( Protein Rich Recipe ) recipe
This dish is one meal but multi-nutrient! it is packed with vitamins and proteins that are found in abundance in paneer, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe ) recipe
nachni sesame khakhra recipe | nachni til khakhra | homemade ragi khakhra | healthy tasty nachni khakhra | with 42 amazing images nachni sesame khakhra is a jar s ....
Maharashtrian Patal Bhaji, Paatal Bhaji recipe
Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images. patal chi bhaji is a nourishing daily fare which can be enjoyed by people of all a ....
Goto Page: 1 2 3 4 5 

Top Recipes

Reviews

Strong Bones
 on 26 Nov 19 11:55 AM
5

Great Blog! Bone care is very important as they support and allow us to move and it is never too early and too late to tale care of your bones. Read more about bones care by clicking on this link- https://bit.ly/35tLvL0
Strong Bones
 on 27 Sep 18 03:43 PM
5

Hello, of course, this paragraph is really nice and I have learned a lot of things from it regarding blogging. Thanks.
Edited after original posting.
Tarla Dalal
27 Sep 18 03:55 PM
   Hi Vikram, Thank you so much for your kind words. Happy to know you liked our recipe collection.