Bone health is important for a strong and active life. With age, our bones naturally lose density, increasing the risk of fractures and osteoporosis. Poor diet choice, lack of physical activity and vitamin deficiency can accelerate bone loss, making people more likely to be injured.
However, a well -balanced diet can significantly slow this process and even help in bone regeneration. Maintaining strong bones requires a balanced diet rich in nutrients such as calcium, vitamin D, protein and magnesium.
In an interview with HT Lifestyle, Dr. Abhishek Waish, an orthopedic surgeon and a specialist in sports injuries at the Apollo Indrastha and therapeutic clinic in New Delhi, shared, “a well-planned diet plays a decisive role in maintaining bone health. Our bones. “
Here is a guide for the best Indian diet for strong bones based on its expert recommendations.
1. Products rich in calcium
Calcium is the most important mineral for bone strength. Adults need about 1000-1200 mg of calcium per day. Indian diets naturally include several options rich in calcium:
- Dairy products: Milk, cottage cheese, panel and kefir are excellent calcium sources.
- Leaf greens: Spinach (sticks), fenugreek (mei) and amaranth (chaulia) provide plant calcium.
- Seed seeds: Usually used in Indian cooking, sesame seeds (TIL) are rich in calcium.
- Raga (Finger millet): Traditional Indian grain, horns, stuffed with calcium and great for bone health.
“Inclusion of a glass of milk or a bowl with cottage cheese in a daily diet can help meet your calcium needs without much effort,” you advised your D -th.
2. Vitamin D for better calcium absorption
Vitamin D is required for calcium absorption. Sunlight exposition is the best natural source, but dietary sources include:
- Egg yolks
- Fatty fish like salmon and sardines
- Strengthened dairy products
- Fungi
D -R Vaish recommended: “Spending at least 20 minutes in the morning can significantly increase the level of vitamin D, which is crucial for bone strength.”
3. The protein for the bone mass
Proteins are bone building blocks. Indian diets can be optimized for protein consumption with:
- Impulses and lentils (Dal, Rajma, Chan, Mung)
- Dairy products
- Nuts and seeds like almonds, walnuts and flax
- Low -fat meat and eggs
“A diet rich in protein supports not only muscle health, but also increases bone density, reducing the risk of fractures,” said Dr. Vaish.
4. Magnesium and phosphorus for bone density
Magnesium and phosphorus work with calcium to maintain the bone structure. Indian products rich in these minerals include:
- Bananas, figs and dates
- Whole grains such as brown rice and oats
- Nuts are like cashews and peanuts
- Pumpkin and sunflower seeds
Avoid bone damage
While a diet rich in nutrients is key, some foods may weaken the bones. Doctor your warned from excessive consumption:
- Sweet drinks
- Soft drinks
- Excess salt that can release calcium from the bones
- Caffeine in large numbers
“Prevention is always better than cure. Balanced nutrition combined with ordinary exercises that carry weight, such as walking, jogging and strength training, can help maintain bone health throughout life,” said Dr. Abhishek. By including these simple dietary changes, you can build stronger bones and prevent osteoporosis naturally.
Note for readers: This article is intended only for information purposes rather than to replace professional medical advice. Always seek the advice of a doctor with any medical issues.
