Want Stronger Bones? Experts Say Paneer Deserves a Spot on Your Plate
Milk has long been celebrated for its bone-strengthening properties, thanks to its calcium and protein content. But for those looking for versatile, nutrient-dense options, paneer (Indian cottage cheese) is emerging as a superfood for bone health.Why Paneer Is Great for Your Bones1. Rich Source of Calciumo calcium is essential for maintaining bone density and preventing osteoporosis.o Paneer, made from milk, retains a high concentration of calcium, making it an excellent dietary source.2. High in Proteino protein is necessary for bone structure, repair, and muscle strength.o Paneer provides a complete protein profile, supporting muscle-bone synergy, which is especially important as we age.3. Packed With Phosphoruso phosphorus works alongside calcium to strengthen bones and teeth.o Regular consumption of paneer can help maintain bone integrity and density.4. Vitamin D Fortificationo Some commercially available paneer is fortified with vitamin D, which helps the body absorb calcium efficiently.5. Bone-Friendly Fat Contento Paneer contains healthy fats that support overall hormonal balance, indirectly benefiting bone health.Ways to Include Paneer in Your Diet· Grilled Paneer: Toss cubes in spices and grill for a protein-packed snack.· Paneer Curries: Add to vegetable curries or dals for a nutrient boost.· Salads and Wraps: Include paneer cubes in salads or wraps for a quick, bone-friendly meal.· Breakfast Options: Combine with oats, nuts, and seeds for a powerful breakfast bowl.Expert Tips· Aim for 50–100g of paneer a day, depending on your dietary needs and age.· Choose low-fat or homemade paneer to reduce excessive saturated fat intake.· Pair paneer with leafy greens or vitamin C-rich foods to enhance calcium absorption.Bottom LinePaneer is more than just a delicious ingredient—it’s a bone-strengthening powerhouse. With its rich calcium, protein, and phosphorus content, it deserves a regular spot on your plate, especially for those looking to maintain strong bones and overall skeletal health. Disclaimer:The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.