Food 2: Sesame Seeds — Small but Mighty for Bones
Just one tablespoon of sesame seeds delivers about 88-100 mg of calcium, along with magnesium that aids bone structure.
Research in journals like Nutrients notes their favorable absorption profile compared to some other sources. Their nutty flavor makes them easy to sprinkle on oatmeal, yogurt, or stir-fries.
Pro tip: Lightly toast them for better taste, or grind for easier nutrient release. At pennies per serving, they’re a senior-friendly staple.
You’re already ahead of most—now let’s add a hearty plant-based boost.
