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Health Desk. With increasing age the bones of the body naturally become weak. After the age of 60, bone density may decline in men due to deficiency of calcium, vitamin D and protein. In such a situation, adopting a balanced diet can help in keeping the bones strong for a long time.

1. Milk and curd

Milk and curd are considered good sources of calcium and protein. Consuming them in regular quantities can help in providing essential nutrition to the bones. If not prohibited by the doctor, low-fat dairy products can also be included in the diet.

2. Almonds

Calcium, magnesium and healthy fats are found in almonds. Eating limited quantity of almonds daily can provide nutrition to the heart and brain along with bones. Many people consider it more convenient to consume soaked almonds.

3. Makhana

Makhana is considered a good source of calcium and phosphorus. Being light and nutritious, it can be eaten for evening breakfast or even in the morning. It can be helpful in maintaining bone strength in old age.

4.Leafy vegetables

Calcium, Vitamin K and many essential minerals are found in spinach, fenugreek, mustard and other green leafy vegetables. Consuming them regularly can support bone health and also provide many other nutrients to the body.

5. White or black sesame seeds

White or black sesame seeds are considered rich in calcium. Consuming sesame seeds in limited quantity can be beneficial for bones. These can also be included in the diet with laddus, chutney or salad.