Osteoporosis Diet Planner
Plan calcium and vitamin D rich meals to strengthen bones and prevent osteoporosis
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About This Tool
Build strong bones with Indian foods rich in calcium, vitamin D, magnesium, and protein. Get meal plans to prevent and manage osteoporosis.
Frequently Asked Questions
What are the best Indian foods for bone health?
Eat dairy (milk, curd, paneer), ragi, sesame seeds, almonds, leafy greens, and fortified foods. Get 15 minutes of morning sunlight for vitamin D. Aim for 1000-1200mg calcium daily.
Should I take calcium supplements for osteoporosis?
Consult your doctor first. Many Indians can meet calcium needs through diet: 3 servings of dairy, ragi, sesame seeds, and greens. Supplements may be needed if dietary intake is insufficient.
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