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Nutrition
Food for Strong Bones: A Simple Indian Diet Guide
Bones need calcium, vitamin D, protein and regular weight-bearing exercise to stay strong.
Good everyday sources
- Milk, curd, buttermilk and paneer
- Ragi (nagli), bajra and til (sesame)
- Green leafy vegetables
- Dals, chana and sprouts for protein
- 15–20 minutes of morning sunlight for vitamin D
Women after menopause and older adults may need a bone-density check — ask your doctor before starting supplements.
This article is for general information and is not a substitute for a medical consultation.
