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Strong Bones recipes


Last Updated : Oct 21,2020



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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Khatta Urad Dal ( Zero Oil Urad Dal Recipe)
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A lip-smacking preparation of wholesome urad dal, perked up with calcium-rich curds and pungent ginger, garlic pastes. Although it makes use of minimal ingredients, the Khatta Urad Dal has a distinct, tongue-tickling flavour that you are sure to relish. The highlight of this recipe, as t ....
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Recipe# 7459
04 Jan 21

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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.
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Recipe# 4829
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Recipe# 4827
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Recipe# 3559
23 Sep 20

 
 
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Vitamin Khichdi ( Protein Rich Recipe )
Recipe# 35066
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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.
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Recipe# 35090
20 Oct 20

 
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Recipe# 770
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Nachni and Onion Roti
Recipe# 38882
01 Jul 20

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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 ....
Quinoa Veg Upma, Vegan Breakfast
Recipe# 42265
25 Jan 21

 
 
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Bean Sprouts and Capsicum Salad
Recipe# 4609
28 Jun 19

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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
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Paneer Mutter Biryani
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Recipe# 22156
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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 )
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Recipe# 22415
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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
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Recipe# 39667
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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 ....
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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