Bones are constantly broken down to develop new bones and a balance should be maintained between these two processes as if more bone is lost than what is being created ,it may result in osteoporosis.
Below given are few ways to strengthen bones
Dairy products are a rich source of calcium which is quintessential for strong bones. Getting Vitamin D along with calcium helps in better absorption of calcium.
Yogurt is a better source of calcium than milk so consume yogurt every day. Fish like salmon, tuna and sardines are rich source of calcium.
Spinach is a rich source of calcium for vegans. One cup of cooked spinach gives 25% of daily calcium requirement. Kale is also a good source of calcium but lower than spinach.
Eating whole egg is good for health as the yolk has vitamin D.
Paneer, almonds, sesame seeds and soybeans are good sources of calcium.