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