Nutrients play a pivotal role in maintaining overall health, with specific nutrients crucial for bone health. Calcium, found in foods like ragi, horse gram, and dairy products, is essential for bone strength. Phosphorus, obtained from sources like eggs and nuts, complements calcium in bone maintenance. Vitamin D, primarily acquired through sunlight exposure and dietary sources like eggs and fatty fish, aids calcium absorption. Magnesium, sourced from nuts, seeds, and beans, supports bone mineral density. Tailoring nutrient intake according to age and dietary preferences ensures strong and healthy bones, making a balanced and diverse diet fundamental to lifelong bone health. Here’s a breakdown of some important nutrients and their food sources:


Calcium is vital for bone health. Foods rich in calcium include ragi (finger millet), horse gram, rajma (kidney beans), soya beans, milk, paneer (cottage cheese), lady’s finger (okra), broad beans, cluster beans, dried fruits, and seeds.


Phosphorus works in conjunction with calcium to maintain strong bones. Good sources of phosphorus include eggs, chicken, meat, nuts, and seeds.

Vitamin D:

Vitamin D is essential for the absorption of calcium and is primarily obtained through exposure to sunlight. Dietary sources of vitamin D include egg yolks, fatty fish like salmon, sardines, herring, mackerel, red snapper, and mushrooms.


Magnesium helps maintain higher bone mineral density, reducing the risk of bone fractures and osteoporosis. Foods rich in magnesium include nuts, pumpkin seeds, sunflower seeds, black-eyed beans, tofu, and various spinach varieties.

It’s important to note that calcium requirements vary with age. For children, the daily calcium requirement ranges between 400-500mg/day. Including dairy-based foods in their diet, such as milk, paneer, and curd, is a convenient way to meet these needs. Encouraging children to play outside and get exposure to sunlight is also essential for obtaining vitamin D.

Incorporating foods like eggs, nuts, seeds, and dried fruits into the daily diet is beneficial for both children and adults to support their bone health. A balanced and nutrient-rich diet is key to maintaining strong bones throughout life.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.

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