3 black sesame seeds
These seeds are rich in antioxidants and calcium, the minerals that are most important for bones.
2 tablespoons a day is ideal. You can use them to make tahini and use them in countless sweet and savoury dishes.
4. Adzuki beans
Chinese medicine recommends using them along with black soybeans to strengthen bones because they have protein and antioxidants. When cooked well, they are easy to digest and bring variety to the diet.
Cook them with vegetables or keep them in a meat sauce for 2-3 days a week.
