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Strong Bones recipes


Last Updated : Jul 20,2020



मजबूत हड्डियों के लिए आहार - हिन्दी में पढ़ें (Strong Bones recipes in Hindi)
હાંડકા મજબુત કરનાર આહાર - ગુજરાતી માં વાંચો (Strong Bones recipes in Gujarati)

Indian recipes for Strong Bones | Healthy bones to prevent Osteoporosis |

FOR HEALTHY BONES

Much as the strength of a building depends on a sound structure, our bodies too need a strong frame in order to be healthy. Hence, it is so very necessary that we take care of our bone health by eating right, if we are to remain youthful and active throughout our life.

Let’s look at some nutrients which are a must for strong bones.

5 Nutrients for Healthy and Strong Bones

1.   Protein: Proteins are needed for maintaining bone strength and for repairing damaged tissues. However, compared to young children, protein needs fall as we get older. They increase during pregnancy and lactation. The recommended daily allowance is 0.8 to 1 mg of protein per kg of body weight.

Eggs, dals, pulses, dairy products, nuts and some veggies like broccoli are good source of protein to rely on. Paneer aur Hare Chane ka Salad is a flavourful way to add loads of protein to your diet. 1 serving of this salad yields 9.3 g of protein.

Paneer Aur Hare Chane ka Salad, Healthy Salads RecipePaneer Aur Hare Chane ka Salad, Healthy Salads Recipe

2.  Calcium: A calcium-rich diet is the most important part of any regimen for the care of bones. Calcium is a mineral that makes bones stay strong. The human body consistently remove small amounts of calcium from our bones and that has to be topped up with Calcium rich foods. Calcium is also essential for the teeth, and helps to keep them intact so that we can not only eat well, but also give those winning smiles that proclaim our youthfulness.

Dairy foods, sprouts, flours like nachni, oilseeds like sesame seeds, few green leafy vegetables and nuts abound in calcium. Turn to Nachni Dosa as a calcium treat!

Nachni DosaNachni Dosa

3.  Vitamin D: Helping the body to absorb the calcium is vitamin D, which also assists in maintaining adequate levels of this mineral in the blood. So we need plenty of vitamin D too.

The best sources of this vitamin are fatty fish, eggs and some varieties of cheese. Milk if fortified is also a fair source. The best way is to expose your body to sun. In the presences of sun rays, our body makes vitamin D. Try the recipe of  Egg Paratha.

4.  Vitamin C: This nutrient helps in the absorption of calcium is vitamin C, which, additionally, strengthens both bones and muscle. Because of its immunity-boosting properties, vitamin C helps in the healing of broken bones too.

Citrus fruits are the best sources of vitamin C. The best way is to accompany a vitamin D rich breakfast or snack is with a citrus fruit or a glass of fresh juice like orangejuice. Learn 3 ways of making Orange Juice at Home.

How To Make Orange Juice At Home, Orange Juice in Juicer, Mixer, Blender

How To Make Orange Juice At Home, Orange Juice in Juicer, Mixer, Blender

5.  Magnesium: Magnesium is necessary for formation of bones and teeth. It helps in the metabolism of calcium and protein.

Green leafy veggies, pulses, nuts like almonds and walnuts, oilseeds like flax seeds and sunflower seeds and cereals like bajra, jowar, nachni, broken wheat etc. are rich in magnesium. Try a healthy Jowar Kale Palak Veg Antioxidant Salad and gain 14% of your day’s requirement of magnesium.

Jowar Kale Palak Veg Antioxidant Healthy Office SaladJowar Kale Palak Veg Antioxidant Healthy 

    5 Nutrients to keep your bones healthy
1. Protein Proteins are needed for maintaining bone strength and for repairing damaged tissues. However, compared to young children, protein needs fall as we get older
2. Calcium A calcium-rich diet is the most important part of any regimen for the care of bones. Calcium is a mineral that makes bones stay strong. The human body consistently remove small amounts of calcium from our bones and that has to be topped up with Calcium rich foods. Calcium is also essential for the teeth, and helps to keep them intact so that we can not only eat well, but also give those winning smiles that proclaim our youthfulness.
3. Vitamin D Helping the body to absorb the calcium is vitamin D, which also assists in maintaining adequate levels of this mineral in the blood. So we need plenty of vitamin D too.
4. Vitamin C This nutrient helps in the absorption of calcium is vitamin C, which, additionally, strengthens both bones and muscle. Because of its immunity-boosting properties, vitamin C helps in the healing of broken bones too.
5. Magnesium Magnesium is necessary for the formation of bones and teeth.
     


Enjoy our Indian recipes for Strong Bones, Healthy bones to prevent Osteoporosis ! and other healthy articles below. 

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Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )
Recipe# 35090
Today

 
 by Tarla Dalal
Our bones lose calcium as we age, and therefore a calcium-rich diet is extremely important to help regain the bone strength. Nachni or ragi is rich in calcium and including it as part of the daily diet helps build strong bones. These crisp nachni khakhras are enjoyable to eat and they also help ‘up’ ....
Nachni and Onion Roti
Recipe# 38882
01 Jul 20

  This recipe has an associated video
 by Tarla Dalal
Many consider red millet as an ideal food not just for elders but for growing kids too. It has a very balanced set of nutrients, and if prepared well it is very tasty too! the nachni and onion roti is an intelligent way of incorporating ragi in your diet in a way that appeals to all. Flavoured aptly ....
Paneer Tikka Kathi Rolls
Recipe# 3559
11 Jan 20

 
 
by Tarla Dalal
These rolls are a healthy version of frankies and make a complete meal by themselves. The chapatis have been made with whole wheat flour which is a good source of iron and fibre as compared to the usual plain flour (maida) rotis. The paneer and vegetable filling enriches these rolls with essential ....
Lahsuni Palak Chawal
Recipe# 4827
10 Jun 20

  This recipe has an associated video
 by Tarla Dalal
lahsuni palak chawal recipe | garlic spinach pulao | palak pulao | spinach rice | lasooni palak pulao | with amazing 32 images. lahsuni palak ....
Vitamin Khichdi ( Protein Rich Recipe )
Recipe# 35066
28 Apr 20

  This recipe has an associated video
 by Tarla Dalal
This dish is one meal but multi-nutrient! it is packed with vitamins and proteins that are found in abundance in paneer, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.
Quinoa Veg Upma, Vegan Breakfast
Recipe# 42265
24 Apr 20

 
 
by Tarla Dalal
quinoa upma recipe | vegetable quinoa upma | veg Indian upma | how to make quinoa upma | with 26 amazing images. Quinoa upma recipe is a truly healthy recipe made ....
Bean Sprouts and Capsicum Salad
Recipe# 4609
28 Jun 19

  This recipe has an associated video
 
by Tarla Dalal
Calcium laden fresh bean sprouts in a spicy dressing. Bean sprouts and capsicum together also lend enough vitamin c to this salad which aids in enhancing calcium absorption.
Veg Raita, Mixed Vegetable Raita
Recipe# 3602
24 Mar 20

 
 
by Tarla Dalal
veg raita recipe | mixed vegetable raita | healthy veg raita | quick veg raita | with 11 amazing images. The veg raita recipe is made from low fat curds, beetroot ....
Paneer Mutter Biryani
Recipe# 22148
28 Feb 20

  This recipe has an associated video
 by Tarla Dalal
paneer matar biryani recipepaneer matar biryani recipe | brown rice veg biryani | healthy paneer brown rice biryani | green peas brown rice biryani | with 34 amazing images. Layers of brown ....
Apple Cinnamon Soya Shake
Recipe# 7459
10 Sep 19

  This recipe has an associated video
 
by Tarla Dalal
A satiating fruity in-between snack, that can be made in a jiffy. The antioxidant flavonoids from soya, fibre from apples and the bio-active compound from cinnamon helps to avoid a quick rise in blood sugar levels and the low-fat milk gives you enough calcium while avoiding the unnecessary fat.
Fada ni Khichdi ( Zero Oil Dal Chawal Recipe)
Recipe# 22156
27 Jun 19

 
 by Tarla Dalal
Think beyond lapsi and upma, and try this nutritious meal with broken wheat. All it requires is a little modification to the traditional
Whey Soup ( Calcium Rich Recipe )
Recipe# 35065
28 Sep 19

 
 
by Tarla Dalal
whey soup | calcium, protein rich whey soup | low carb whey soup | healthy whey soup with paneer | with 14 amazing images whey soup is made from
Spicy Soya Bhurji
Recipe# 22415
19 Aug 19

 
 by Tarla Dalal
Can you even imagine the usually bland soya granules in such an interesting form? Be prepared to be surprised! Ginger-garlic adds its unique flavour to the Spicy Soya Bhurji, as do the well-chosen combination of spices. Spice lovers can add more zing to this
Lauki Aur Phudine ka Raita
Recipe# 3594
07 Aug 19

 
 
by Tarla Dalal
This tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this
Moong Dal Methi Sabzi
Recipe# 4829
21 Apr 20

 
 by Tarla Dalal
moong dal methi sabzi recipe | healthy methi leaves with moong dal | methi moong dal ki sabzi | with amazing 18 images. Moong dal methi sabzi is a dry accompaniment to rotis and chapatis. < ....
Palak Kofta Rice
Recipe# 39667
23 Mar 13

 
 by Tarla Dalal
Koftas add zing to the zero oil palak rice. Try making these soft and tasty koftas with low-fat paneer and palak. Not only palak, but low-fat paneer is also a health booster as it contains protein, calcium and vitamin A. Steaming the koftas instead of deep-frying not only slashes down the fat conten ....
Methi Palak Chawli Dhokla
Recipe# 5628
09 Apr 19

 
 
by Tarla Dalal
A totally off-beat combination of ingredients is used to make this dhokla but it turns out to be absolutely awesome! Not just tasty, the Methi Palak Chawli Dhokla is also super healthy. The protein from chawli and the antioxidant vitamins A and C from the greens come together to keep you hale an ....
Suva Masoor Dal, Zero Oil Healthy Dal
Recipe# 22176
07 Nov 19

 
 by Tarla Dalal
For many, dal is the ideal comfort food. It satiates and soothes, while also giving you ample nutrition. The Suva Masoor Dal is a veritable treat for such dal lovers. The unique combination of dill with masoor dal gives this recipe a distinct flavour, which is boosted by the addition of garlic, ....
Creamy Herb Pasta, Veg Calcium Rich Recipe
Recipe# 4824
14 Jun 14

 
 by Tarla Dalal
The very same irresistible taste, the same luscious mouth-feel and the same unabated excitement of feasting on pasta, albeit with an excitingly healthy twist! Here, we have made delicious Creamy Herb Pasta with whole wheat pasta, thickened with whole wheat flour and boosted with calcium-rich pan ....
Cucumber Raita, Low Calorie Healthy Cooking
Recipe# 32994
28 Feb 20

 
 by Tarla Dalal
healthy cucumber raita | low calorie cucumber raita recipe | cucumber raita for weight loss | cucumber raita benefits | with 15 amazing images. Healthy cucumber raita
Palak Toovar Dal ( Calcium Rich Recipe)
Recipe# 4804
14 Jun 14

 
 by Tarla Dalal
Spinach and toovar dal used for this mildly spiced recipe, makes this dal a rich calcium source. Serve hot with roti or rice.
Maharashtrian Style Nachni Bhakri,  Ragi Bhakri
Recipe# 38627
21 Dec 19

 
 by Tarla Dalal
No reviews
Maharashtrian style nachni bhakri | ragi bhakri | nachni roti | with amazing 16 images. The Maharashtrian style nachni bhakri has a rustic flavour and earthy aroma, which warm your soul an ....
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Strong Bones
5
 on 26 Nov 19 11:55 AM


Great Blog! Bone care is very important as they support and allow us to move and it is never too early and too late to tale care of your bones. Read more about bones care by clicking on this link- https://bit.ly/35tLvL0
Strong Bones
5
 on 27 Sep 18 03:43 PM


Hello, of course, this paragraph is really nice and I have learned a lot of things from it regarding blogging. Thanks.
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Tarla Dalal    Hi Vikram, Thank you so much for your kind words. Happy to know you liked our recipe collection.
Reply
27 Sep 18 03:55 PM