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Health Desk. Many natural changes occur in the body with aging, which also includes weakening of bones. After the age of 60, bone density gradually starts decreasing, which can increase the risk of fractures, joint pain and difficulty in walking. However, by eating right and adopting a healthy lifestyle, bones can be kept strong for a long time.

Health experts say that a diet rich in calcium, protein, vitamin D and other essential nutrients plays an important role in maintaining bone strength. Let us know about five such things which can be included in the diet in balanced quantity every day.

1. Milk and curd

Milk and curd are counted among the best sources of calcium. The proteins and other nutrients present in them help in keeping bones and teeth strong. If the doctor has not forbidden for some reason, taking one to two servings of milk or curd daily can be beneficial.

2.Leafy vegetables

Calcium, magnesium, vitamin K and many antioxidants are found in spinach, fenugreek, mustard greens and other green leafy vegetables. These nutrients can be helpful in maintaining bone health. Making these a part of regular diet also provides many other nutritional benefits to the body.

3. Almonds and sesame seeds

Calcium, magnesium, healthy fat and protein are found in good quantities in almonds and sesame seeds. Their regular consumption in limited quantities is considered beneficial for the health of bones as well as muscles. These can be taken as breakfast or a light snack.

4. Pulses and soybean

Foods like pulses, kidney beans, gram and soybean are good sources of protein. It is important to consume adequate protein to maintain muscle strength as we age. Strong muscles also provide better support to the bones and can help reduce the risk of falls.

5. Egg and fatty fish

If you eat eggs or fish, these can be included in the diet in balanced quantities. Along with protein, Vitamin D is also found in them, which helps in the absorption of calcium in the body. People who are deficient in Vitamin D may also need supplements as per doctor’s advice.