The document lists the top 5 foods for strong bones: 1. Milk and milk products which are the richest sources of calcium, vitamin B12, and proteins that support bone health. 2. Nuts like almonds and walnuts which contain calcium, vitamin D, and potassium to protect bone health. 3. Seeds like pumpkin and sunflower seeds which provide magnesium to balance calcium intake and prevent fractures. 4. Citrus fruits like oranges and grapefruits containing vitamins, minerals, and calcium with vitamin C's protective bone-building role. 5. Dark green leafy vegetables as good calcium sources with alkaline effects to strengthen bones and promote growth.