5 Best Foods for Bone Health and the Right Way to Consume Them
When it comes to holistic well-being, bone health is always a crucial matter of discussion. After all, it is the foundation of overall strength and mobility, and maintaining it depends heavily on getting enough calcium along with supportive nutrients like vitamin D, magnesium, and protein. As per experts, calcium helps build and preserve bone density and more. Hence, including calcium-rich foods like milk, curd, paneer, ragi (finger millet), almonds, and tofu is essential. Let us tell you how important these foods are and the right way to consume them.
Milk and Curd: Dairy Powerhouses
Dairy products like milk and curd are rich in highly bioavailable calcium, protein, and often vitamin B12. Food items like curd also offer probiotics that support nutrient absorption. A 200-gram cup of curd provides approximately 220–260 mg of calcium.
Right way to consume: It is suggested to consume them during the daytime for better digestion and pair them with vitamin D exposure (sunlight) to improve calcium absorption. Also, choose plain, unsweetened curd over flavored yogurt.
Ragi: The Calcium-Rich Grain
Also known as finger millet, it is one of the richest sources of calcium, plus it is also rich in magnesium and fiber. Per 100 grams, ragi offers about 340–360 mg of calcium.
Right way to consume: It is best eaten in fermented forms like ragi dosa or ambali for improved mineral absorption. It is also suggested to combine it with vitamin C foods like lemon to enhance uptake. Also, avoid pairing with excess tea or coffee immediately after consumption.
Fatty Fish: Vitamin D and Calcium Combo
Fatty fish like salmon and sardines are rich in vitamin D and calcium (especially sardines with bones) and omega-3s that support bone metabolism. Sardines provide 350–400 mg of calcium per 100 grams, while salmon offers 200–250 mg per 100 grams.
Right way to consume: It is suggested to eat them with soft edible bones (in sardines) for extra calcium. They are best served grilled, steamed, or lightly cooked to preserve nutrients.
Almonds: Nutrient-Dense Snack
Almonds are proven to be rich in magnesium, phosphorus, healthy fats, and calcium, as they are important for bone health. They contain about 260–270 mg of calcium per 100 grams.
Right way to consume: It is suggested to eat 5–8 soaked and peeled almonds in the morning. As per experts, soaking reduces tannins and improves mineral absorption. Also, it is suggested that one should avoid over-roasted almonds, as they reduce nutrient quality.
Tofu: Plant-Based Bone Booster
It is a plant-based protein and a solid source of calcium. If you are someone who is cutting back on meat or dairy, tofu is a versatile, bone-boosting staple, providing 350–450 mg of calcium per 100 grams.
Right way to consume: It is suggested to add it in the form of salad or stir fry in daily meals for better benefits. It can be used in shakes and smoothies as well to enhance your diet.
Incorporating these foods into your daily routine with the right consumption methods can significantly improve bone health, ensuring stronger bones and better overall mobility. Always consult with a healthcare professional for personalized dietary advice.
