Indian Food For Strong Bones


To get stronger bones it doesn’t merely mean to include calcium-enriched foods in your diet. According to Dr. L. Bharath, there are several Indian foods for strong bones with a rich source of essential minerals and nutrients besides calcium to maintain your bone health.

Indian Food for Strong Bones

You can refer to the below mentioned few important foods to be strictly included in your diet.

Best Food 1: Yogurt

Yogurt is essential for bones as a rich source of nutrients like calcium, minerals and vitamins to increase bone density. Yogurt can prevent multiple disorders like osteoporosis.

Indian food for Strong Bones | Bharath Orthopaedics

Best Food 2: Milk

Milk, the dairy product, is a good source of protein, various minerals, vitamin B, vitamin D, organic compounds and antioxidants. Regular intake of this Indian food for strong bones regulates your blood sugar level and increases bone density.

Also, as it has vitamin B and essential minerals, it helps in the smooth functioning of the metabolism rate, boosts immunity, circulates blood, and regulates blood pressure.

Best Food 3: Soy milk

Soy contains proteins and all essential amino acids. Drinking soy milk regularly can boost the level of calcium and iron in the body. It accelerates the consumption of B-complex vitamins with a rich source of vitamin B-2 or riboflavin, and vitamin B-12 and makes your bones stronger.

Best Food 4: Eggs

Eggs maintain the healthy working of the body and as it has a rich source of vitamin D and other nutrients, it highly contributes to building up healthy bones.

Best Food 5: Cheese

Cheese, which is also a dairy product, can be extremely beneficial to strengthen your bones by increasing bone density. This is one among the best Indian food for strong bones as it has a rich content of carbohydrates, minerals and has a small amount of vitamin D, which is essential for healthy bone development.

Best Food 6: Tofu

Tofu is a highly nutritious food with rich content in proteins, calcium, iron, manganese, selenium and phosphorus to make the bones healthier. Tofu is used in many Indian food for strong bones as the isoflavones help in building stronger bones.

Indian food for Strong Bones | Bharath Orthopaedics

Best Food 7: Whole grains

Whole grains are a great source of carbohydrates, fiber, and vitamins. These are found in brown rice, oats, wheat, and buckwheat providing nutrition and energy to your bones and body. The magnesium present in whole grains aids in making the bones stronger and healthier by absorption of calcium from blood into the bones.

Best Food 8: Walnuts and Avocados

Walnuts and Avocados have become a popular Indian food for strong bones because it is a low-carb plant food with all the essential vitamins like vitamin A, B1, B2, B3, B5, B6, C, E, K, folate and potassium along with few quantities of manganese, magnesium, iron, copper, zinc, phosphorus, and protein.

They maintain healthy blood pressure and the nutrients in it work along with calcium and vitamins to build strong and healthy bones. 

Best Food 9: Almond

Almonds have vitamin E, proteins, fibre, magnesium, potassium, zinc, calcium, omega-3 and omega-6 fatty acids. They produce antibodies and strengthen your bones by keeping the blood sugar level in control. Moreover, it contributes to the overall growth and well-being of the body.

Best Food 10: Fishes

Tuna, Salmon and Sardines are the fish types with a rich source of healthy fats, Omega 3 fatty acids, and vitamin D. The tuna and salmon fish oils are very effective to treat osteoporosis and weak bones. The sardines treat arthritis, acute pain and stiffness making the bones considerably stronger.

This is recommended Indian food for strong food because it increases bone density by controlling the amount of minerals present in the bones and its adjacent tissues.

Best Food 11: Green leafy vegetables

Green leafy vegetables like cabbage, broccoli, spinach, fenugreek leaves contain vitamin A, vitamin C, vitamin K, magnesium, boron, potassium, iron and phytonutrients to strengthen your bones. The rich content of Vitamin A  is highly beneficial for the cell and bone tissue regeneration. 

The deficiency of Vitamin K would lead to bone degeneration so it is important to include these green leafy vegetables in the Indian food for strong bones.

Best Food 12: Oranges

Orange has a high content of vitamin D, vitamin C and calcium. Vitamin C is an essential nutrient for healthier and stronger bones as it promotes the production of collagen. Collagen helps in the formation of the connective tissues and bones which is necessary for bone density and its strengthening.

Best Food 13: Sesame Seeds

These are not simply burger bun beautifications. Sesame seeds have a serious level of calcium content in them. In this manner are additionally added advantages of consuming these seeds as decreased hazard of malignant growth, heart illnesses, low pulse and provocative issues.

– Consumption: 1 tablespoon of sesame seeds gives you 88mg of calcium.

Why is bone health important?

Your bones are continuously changing — new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone, and your bone mass increases.

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Best Bone Specialist in Chennai

A bone specialist is a medical professional who is specialized in diagnosing, treating, preventing, and rehabilitating the injuries and diseases related to the musculoskeletal system that comprises the bones, joints, ligaments, tendons, nerves, and muscles which can be both surgically and non-surgically.

The types of conditions that a bone specialist in Chennai might treat include arthritis, club foot, cerebral palsy, congenital disorders, infections, degenerative diseases, musculoskeletal trauma, sports injuries, scoliosis, and tumors. It is prone to people of all age groups.

What is a bone fracture?

At the point when you break a bone, medical services suppliers call it a bone crack. This break changes the state of the bone. These breaks might happen straight across a bone or along its length. A crack can part a bone in two or leave it in a few pieces.

Fractures (Broken Bones)

Although bones are rigid, they can be partially or completely fractured due to the bend, or when an outside force is applied. Despite that, when the force is too great, the bones will break so fast, which is similar to a plastic ruler which breaks at an instant when it is bent too far.

Usually, the severity of a fracture depends on the force which has caused the break. If the breaking point of the bones exceeds only slightly, there are chances of a slight bone crack instead of the break of the bones all the way through. If the force is extreme, like the ones which are caused by gunshot or an automobile crash the bone may shatter into pieces.

If the bone breaks in such a way the fragments of the bone stick out through the skin, or when the wound penetrates down to the broken bone, this fracture can be termed as an open fracture. This type of fracture is extremely serious because once the skin is broken, the infection can occur both in the wound and the bone which is particularly painful and complicated.

What does the bone specialist do?

The bone specialist in Chennai will do a careful examination by assessing your overall condition, with the extent of the injury. He will talk with you regarding how the injury occurred, symptoms, and your medical history to help you with the advanced treatments using state-of-the-art technology.

The most common way to evaluate a broken bone or fracture is with the help of X-rays, which provide clear images of bone. The bone specialist in Chennai will likely use an X-ray to verify the diagnosis. This will show whether a bone is intact or broken in the X-Ray. They can also show the type of fracture and the exact location of where it is located within the bone.

Dr. L. Bharath – The best bone specialist in Chennai

Dr. L. Bharath has a decade of substantial experience as an eminent bone specialist in Chennai to adopt minimally invasive surgical techniques. He performs a number of various surgeries related to the musculoskeletal system.

Besides that, he has a special interest in handling knee and hip replacement surgery, knee arthroscopy and ACL reconstruction. He is the leading bone specialist in Chennai who uses computer navigation in joint replacement including joint replacement surgery.

He routinely uses MIS (Minimally Invasive Surgery) to treat several conditions, including bunions. MIS has many advantages which include: 

  • Less invasive, which leaves more muscles and tissues intact
  • Reduced post-operative pain and swelling
  • Minimal scarring
  • Less muscle trauma
  • Faster recovery and shorter hospital stay
  • Lower risks after surgery
  • More functionality after discharging from hospital
  • Better cosmetic outcomes
  • Fewer restrictions on activities after surgery


The bone specialist in Chennai states that having a proper diet and exercise may also help to prevent some fractures. A diet with rich content in calcium and Vitamin D will promote bone strength. Performing certain weight-bearing exercises also helps to keep the bones and muscles strong which can avoid injury to a greater extent.

Read also Knee Replacement Surgeons in Chennai.

Frequently Asked Questions

Some Indian food for strong bones includes milk and other dairy products. Other foods like green leafy vegetables such as spinach and kale, sesame seeds, almonds, and fish such as salmon and sardines are also good for strong bones because these foods have rich content of calcium, vitamin D, and other nutrients that support bone health.

One Indian fruit that is rich in calcium is the custard apple or sitaphal. This fruit can be a good Indian food for strong bones as it has an excellent source of calcium, with around 30 mg of calcium per 100 grams of fruit. Other fruits that are good sources of calcium include figs, oranges, and kiwis.

Almonds are one of the best dry fruits for bones, as they are a rich source of calcium, magnesium, and vitamin E. Calcium and magnesium are essential minerals for bone health, while vitamin E helps protect against oxidative stress and inflammation, which can damage bones. Other good Indian food for strong bones include figs and dates.