Carrot Spinach Juice To Tofu, 4 Non-Dairy Food Items to Strengthen Your Bones

Winter brings an increase in bone problems, especially for those with joint pain and arthritis who find the cold painful. Starting a healthy diet early in life can prevent age-related bone issues. While the conventional wisdom dictates that dairy products like milk and curd are essential for strong bones, not everyone is keen on these options. It’s important to know that besides dairy, there are non-dairy options to keep your bones healthy. Whether you’re lactose intolerant or just looking for something different, include these alternatives in your diet.

Renowned nutritionist Anjali Mukherjee emphasises in her Instagram post titled “Foods for Strong Bones (Non-Dairy Edition)” that relying solely on dairy products is not enough to make your bones strong and healthy. Let’s take a look at four non-dairy food options that can make your bones strong like iron, and help alleviate joint pain.

A post shared by Anjali Mukerjee (@anjalimukerjee)

Carrot Spinach Juice:

Anjali Mukherjee recommends a refreshing and nutritious juice made from six medium-sized carrots and approximately 50 grams of spinach. This juice boasts an impressive 300 mg of calcium, surpassing the calcium content found in 200 ml of cow’s milk (240 mg). By incorporating this vibrant juice into your daily routine, you not only strengthen your bones but also contribute to overall body health.

Whole Pulses:

Eating whole pulses like kidney beans, chickpeas, black lentils, and horse gram is great for your bones. About 100 grams of these raw pulses contain 200 grams of calcium. Add them to salads for a tasty and nutritious boost, and enjoy various health benefits by including these pulses in your diet.

White and Black Sesame Seeds:

Maintain strong and healthy bones for a long life by including white and black sesame seeds in your diet. These seeds are rich in calcium, with about 100 grams providing 140 mg of this essential mineral. Simply consume 2 to 3 tablespoons of white and black sesame seeds daily to support your bone health.

Tofu and Green Leafy Vegetables:

If you haven’t tried tofu yet, be sure to add it to your diet. Additionally, include green leafy vegetables such as kale, broccoli, okra, soybean, and more, as they are abundant sources of calcium. By regularly incorporating these food items into your diet, your body will receive the essential nutrients it needs. Strengthen your bones by including these non-dairy foods in your daily meals.