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Bone health is necessary for a strong and active life. As we do age, our bones naturally lose density, which increases the risk of fracture and osteoporosis. Poor diet options, lack of physical activity and vitamin deficiency can accelerate bone damage, causing more chances of injuries to individuals.
However, a well -balanced diet can significantly slow this process and even help in uplift bone regeneration. To maintain strong bones, a balanced diet rich in essential nutrients such as calcium, vitamin D, protein and magnesium is required.
In an interview with HT lifestyle, Dr. Abhishek Vaish, orthopedic surgeon and sports injury at Indraprastha Apollo Hospital and shared at the Healing Touch Clinic in Okhla, New Delhi, “A well -planned diet plays a diverse role.
Here is a guide for the best Indian diet for strong bones, based on their expert recommendations.
1. Calcium -rich foods
Calcium is the most important mineral for bone strength. Adults require about 1000–1200 mg of calcium per day. Indian diet naturally includes several calcium-rich options:
- Dairy Products: Milk, curd, cheese and buttermilk are excellent sources of calcium.
- leafy greens: Spinach (eyelid), methiq (fenugreek), and Amrath (Chaulai) provide plants-based calcium.
- Sesame seeds: Usually used in Indian cooking, sesame (TIL) seeds are rich in calcium.
- Ragi (finger millet): A traditional Indian grain, packed with ragi calcium and is excellent for bone health.
Dr. Vaish advised, “A glass of milk or curd bowl in your daily diet can help meet your calcium needs.”
2. Vitamin D for better calcium absorption
Vitamin D is required for calcium absorption. The risk of sunlight is the best natural source, but dietary sources include:
- Eggs
- Fatty fish like salmon and sardine
- Strong dairy products
- mushroom
Dr. Vaish recommended, “Spending at least 20 minutes in the morning sun daily can greatly improve the level of vitamin D, which is important for bone strength.”
3. Protein for bone mass
Proteins are the construction blocks of bones. Indian diet can be adapted for protein intake:
- Pulses and Lentils (Dal, Rajma, Chana, Moong)
- Dairy products
- Nuts and seeds like almonds, walnuts, and linseed
- Lean meat and eggs
“A protein -rich diet not only supports muscle health, but also increases bone density, reduces the risk of fracture,” Dr. Vaish said.
4. Magnesium and phosphorus for bone density
Magnesium and phosphorus work with calcium to maintain bone structure. These minerals include rich Indian foods:
- Bananas, Figs, and Dates
- Grain grains like brown rice and oats
- Nut like cashews and peanuts
- Pumpkin and sunflower seeds
Avoid bone damage foods
While a nutrient diet is important, some foods can weaken bones. Dr. Vaish warned against excessive consumption:
- Sugar beverage
- Soft drink
- Additional salt
- High amount of caffeine
Dr. Abhishek Vaish concluded, “Prevention is always better than treatment. A balanced diet combined with regular weight-bearing exercises, such as walking, jogging and strength training, can help maintain bone health throughout life.” By incorporating these simple dietary changes, you can build strong bones and naturally prevent osteoporosis.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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