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.

220–260 mg calcium per 200 g curd cup
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.

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.

340–360 mg calcium per 100 gms
Also known as finger millet, it is one of the richest sources of calcium, plus it is also rich in magnesium and fiber.

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/coffee immediately after.

350–400 mg calcium per 100 gms sadrines
200–250 mg calcium per 100 gms salmon
Fatty fish like salmon and sardines are rich in vitamin D + calcium (especially sardines with bones) and omega-3s that support bone metabolism.
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.

260–270 mg calcium per 100 gms
They are proven to be rich in magnesium, phosphorus, healthy fats, and calcium, as they are important for bone health.
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.

350–450 mg calcium per 100 g
It is a plant-based protein and a solid source of calcium. If you are someone who is cuting back on meat or dairy, tofu is a versatile, bone-boosting staple.

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.

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