1- For calcium, you must include jaggery in the food. By eating jaggery, the body gets both calcium and iron.
2- Citrus fruits are rich in vitamin C, vitamin D and calcium. To strengthen bones, include oranges and other citrus fruits in your diet.
3- All the essential nutrients are found in the egg. Your bone health is also good by eating one egg daily. Protein, vitamin D and calcium are also found in eggs.
4- Include dry fruits like cashews, almonds, walnuts and raisins in your diet. Calcium and potassium are found in them a lot.
5- To make bones strong, eat green vegetables necessary. Beans must be included in vegetables, they contain vitamins A, C, and K, and also folic acid.
6- You can also include gram in the food to overcome the deficiency of calcium. Roasted black gram is very beneficial for health.
7- To make bones strong, include mushrooms in the diet. Mushrooms are rich in calcium, vitamin D, vitamin B12 and other nutrients that keep you healthy.
8- Make sure to use dairy products in your diet. Drink milk daily, eat curd and also include cheese in the diet. Bones become strong by drinking milk daily.