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‘Bone’ appétit: Eat these foods and get those strong bones!

It's time to look beyond calcium and Vitamin D supplements and take a holistic approach to bone health with a balanced diet.

ByChetana Belagere

Published Oct 25, 2023 | 12:00 PM ⚊UpdatedOct 25, 2023 | 12:00 PM

Are you eating these foods for strong bones? (Wikimedia COmmon)

Experts are urging individuals to diversify their diets to promote holistic bone health.

Beyond calcium, key nutrients like antioxidants, Vitamin C, Vitamin D, iron, and magnesium play crucial roles in maintaining strong and resilient bones.

Here are five essential foods suggested by Dr Deepak Sampath, Senior Consultant, Orthopaedics, Joint Replacement, and Sports Medicine from Hosmat Hospital in Bengaluru, that you should be incorporating into your diet for optimal bone health.

1. Milk, Dairy Products (Rich in Calcium)

Milk and dairy products are known for their calcium content, a vital mineral for bone health. They provide the foundation for strong bones, making them a cornerstone of any bone-boosting diet.

2. Green Leafy Vegetables (Rich in Calcium, Antioxidants)

Cabbage and spinach not only offer a solid source of calcium but also boast of antioxidants. These nutrients help in reducing oxidative stress and contribute to overall bone health.

3. Citrus Fruits (Rich in Vitamin C)

Citrus fruits, loaded with Vitamin C, play a crucial role in collagen production. Collagen is essential for maintaining bone structure and promoting growth.

4. Fish, Tofu, Eggs (Rich in Vitamin D)

Fish, tofu, and eggs are excellent sources of Vitamin D, a nutrient necessary for calcium absorption and bone strength. Incorporating them into your diet can help maintain healthy bones.

5. Ragi (Rich in Iron, Magnesium)

Ragi is a nutritious grain that is not only rich in iron but also magnesium. These minerals contribute to bone health by supporting bone density and structure.

Incorporating these diverse foods into your diet ensures a comprehensive approach to bone health, addressing various essential nutrients for strong and resilient bones.