Eat These Foods For Stronger Bones in India

• Calcium from dairy, greens (spinach, amaranth), & ragi is vital for bone health.
• Vitamin D (sunshine, eggs, mushrooms) aids calcium absorption, crucial for strong bones.
• Protein (lentils, chickpeas, beans) & magnesium/K (nuts, seeds) support bone resilience.

Want strong bones? You're in the right place! Let's explore some amazing foods easily found across India to keep your bones healthy and robust. Forget the myths; embrace the facts!

Calcium's Indian Champions

Calcium is king! Think dairy like milk and curd, widely consumed in India. Leafy greens, like spinach and amaranth (chaulai), are also excellent sources. Don't forget ragi (finger millet), a powerhouse of calcium, perfect for rotis or porridge. Enjoying these foods regularly is a great start!

Vitamin D's Sunshine Boost

Vitamin D is essential for calcium absorption. Get your daily dose of sunshine, but be careful! Include foods fortified with Vitamin D. Think eggs, certain mushrooms (especially those grown under UV light), and fatty fish (if you eat it). Remember, a little sunshine goes a long way!

Protein Powerhouses

Protein is crucial for bone health. Incorporate lentils (dal), chickpeas (chole), and various beans, staples in Indian cuisine. Eggs are another great option. Ensuring sufficient protein intake is vital for building and maintaining strong, resilient bones throughout your life. Balance is key!

Beyond Calcium and D

Don't forget magnesium and vitamin K! Incorporate nuts and seeds, like almonds and sesame seeds (til). Green leafy vegetables are also great sources. These nutrients help the body efficiently utilize calcium. Focusing on a variety of whole, unprocessed foods is a simple, powerful strategy!