Written by The Best Nutritionist in Bangalore, Chief Nutritionist Vasanthi from Newtrist Nutritionist Dietitian Dietician.
Address : 639, 22nd A Main Rd, 2nd Sector, HSR Layout, Bengaluru 560102
Phone : 7022035444
Your bones are living tissue that renews itself through a steady cycle of breakdown and rebuild. Calcium gives structure to this system and also supports normal muscle and nerve function. A food first approach is the most sustainable way to meet daily needs across all life stages.
How calcium supports bone strength
1. Structure. Calcium helps form a strong mineral framework inside bone.
2. Maintenance. When the diet is low in calcium, the body uses calcium stored in bone to keep vital functions on track. Consistent food sources protect this reserve.
3. Growth and repair. Children, teens, and adults who train regularly need regular calcium rich meals to support normal bone turnover.
Food sources you can rely on
Dairy. Milk, curd, paneer, and yoghurt offer well absorbed calcium when included in balanced meals.
Plant forward staples. Ragi, sesame, almonds, chia, soy, tofu, chickpeas, amaranth leaves, and mustard greens are practical options for vegetarian diets.
Seafood with edible bones. Small fish eaten with the bones provide concentrated calcium and protein.
Fortified everyday foods. Some plant milks and flours are fortified with calcium. Always check the label.
Make more calcium available from your meals
Soak and sprout legumes and grains to reduce phytates that limit mineral absorption. Ferment batters such as idli or dosa to improve overall mineral uptake.
Include a source of protein at meals because bone also needs a strong protein matrix. Enjoy a variety of greens rather than relying on a single item.
Lifestyle habits that work with your diet
Choose weight bearing movement such as walking, stair climbing, dancing, or simple strength routines that use your body weight.
Practice balance and posture activities to reduce the risk of falls.
Spend regular time outdoors for natural light exposure while following safe sun practices.
A sample day of calcium smart eating
Breakfast. Ragi dosa with curd, or vegetable upma with a side of curd.
Mid morning. A handful of roasted makhana or almonds.
Lunch. Rajma or chole with brown rice, a leafy green sabzi, and a small bowl of curd.
Evening. Fruit with a spoon of sesame and peanuts, or a glass of fortified plant milk if you prefer a plant based pattern.
Dinner. Grilled fish with bones where culturally preferred, or tofu and mixed vegetables with chapati.
Hydration. Water and unsweetened beverages through the day.
Product spotlight
BhavaEarth Strong Bones brings together ragi for a plant based calcium boost, brown rice for digestion support and steady energy, makhana for magnesium and joint friendly nutrition, almonds and dry dates for flavor and nutrient density, carrot for vitamin A and bone tissue support, and elaichi for an aromatic taste that aids comfortable digestion.
Bottom line. Strong bones are built in the kitchen and reinforced by everyday movement. Plan diverse meals, cook with traditional methods, and keep your routine consistent.
