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Tips for healthy bones

Tips for healthy bones

Planning a healthy retired life? Get started today with tips on how to make your bones stronger.

Mantras to Stay Fit

  • Stretch when you wake up.
  • Exercise four days a week. In particular, try walking, jogging, tennis, aerobics and dance.
  • Fish and seafood have the highest calcium content - 700-1,500 mg per 100 g.
  • Go easy on coffee, alcohol and cigarettes.
  • Take calcium citrate supplements, not calcium carbonate. Citrate gets absorbed easily. 1,000 mg with 200 IU vitamin D and 500 mg of vitamin C.
  • Never eat calcium with milk products. It affects absorption. Have it at night, preferably thirty minutes after dinner.
  • Curd is better than milk, since curd contains vitamin C, which helps calcium absorption. 100 g of curd has 150 mg of calcium. 100 ml cow's milk has 120 mg calcium.

Calcium-rich Vegetables (seving size: 100 g)

  • Cauliflower: 630 mg
  • Colocasia (arbi) leaves: 250 to 350 mg
  • Paneer (very fattening): 790 mg
  • Turnip leaves: 700 mg
  • Carrot leaves: 350 mg
  • Fenugreek leaves: 400 mg
  • Lotus stem: 405 mg