To get stronger bones it doesn’t merely mean to include calcium-enriched foods in your diet. According to Dr. 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.
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.
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 the 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.
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.
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.
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.
Tofu is a highly nutritious food with a 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.
Whole grains are a great source of carbohydrates, fibre 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.
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.
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.
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 the 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.
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.
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.