You can include ragi, spinach, broccoli, milk and milk products like cheese, paneer and curd. Nuts and seeds like almonds, chia seeds and sesame seeds are also rich in calcium. Take 1 tsp Moringa powder once in a day with water. High protein options include egg, chicken, fish, paneer, soy, milk and milk products.

Herb:

• Lakshadi Guugul 2 tab after lunch 2 tab after dinner with warm water
• Asthishrunkhla Powder 1 tsp once in a day with water