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Include the following in your diet at least for 3 days in a week or if possible daily:
Yoghurt
Milk
Cheese
Sardines if you are a non- vegetarian
Eggs
Spinach
All the above are rich in Calcium and Vitamin D.
A daily work out for about 15- 20 mins will help in strengthening your bones.
Phosphorus, Calcium and iron are good for the development of bones. Any food item which contains lots of calcium, phosphorus and iron are good. There are some fishes and vegetables which is rich in such Ca, Ph and Fe. Vegetables like banana, spinach, lady's finger, etc. is good. Having pulses and milk is too good for bones.
A diet well supplemented with Calcium, vitamin D and iron is the best diet for good bones. But only eating proper diet is not very useful, it has to be complemented with proper exercises too to strengthen your bones.
