Calcium-rich foods like ragi, horse gram, rajma, soya beans, lentils, milk, paneer, lady's finger, broad beans, cluster beans, dried fruits, and seeds are essential for bone health.
Phosphorus
Calcium and phosphorous are crucial minerals for bone health, and sources like eggs, chicken, meat, nuts, and seeds are excellent sources of phosphorous.
Vitamin D
Vitamin D is primarily obtained from sunlight, converted into vitamin D3 by skin, and dietary sources include egg yolk, fatty fish, and mushrooms.
Magnesium
Magnesium is crucial for bone mineral density, reducing fracture risk and osteoporosis. Nuts, pumpkin seeds, sunflower seeds, black-eyed beans, tofu, and spinach are excellent magnesium sources.