Indian  Food For Strong Bone

- Dr. L Bharath


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.


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. 



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.



Tofu is a highly nutritious food with a rich content in proteins, calcium, iron, manganese, selenium and phosphorus to make the bones healthier. 


Whole grain

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. 


Walnuts and Avocado

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. 



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.



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.


Green leafy vegetable

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. 



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.


Contact details:

The Most Trusted Knee Replacement Surgeon

- Dr. L Bharath

Also read:

Sri Singhvi Health Centre TVH Lumbini Square # 127, Bricklin Road, Purasaiwalkam,

+91 044-2641 6755, +91 044-2641 6766