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Health Desk. With increasing age it becomes very important to maintain the strength of bones. Bones can become weak due to deficiency of calcium, vitamin D, protein and other essential nutrients in the body. In such a situation, a balanced diet can be very helpful. Bone health can be improved by including some nutritious items in your daily diet.

1. Milk and curd

Milk and curd are considered good sources of calcium. The protein present in them is also useful for the body. Consuming appropriate amount of milk or curd daily can help in providing necessary nutrition to the bones.

2. Ragi

Calcium is found in good quantity in Ragi. It can be included in the diet in the form of roti, dosa or porridge. Making it part of a regular balanced diet can help maintain bone strength.

3. Sesame

Calcium and other minerals are found in sesame. It can be included in small quantities in chutney, laddu or salad. However, it is better to have a balanced quantity rather than consuming it in excess.

4. Green leafy vegetables

Calcium, vitamins and many essential nutrients are found in green vegetables like spinach, fenugreek and mustard. Including these in your regular diet can be beneficial for the entire body including bones.

5. Almonds

Nutrients like calcium, magnesium and protein are found in almonds. Eating limited amounts of almonds daily can be part of a balanced diet. It can be soaked or eaten normally.