➡️3. Garlic: The Pungent Protector
Every garlic clove has selenium, a mineral that helps create new bone tissue and can even help prevent osteoporosis. Plus, when you chop or crush garlic, it releases allicin, the compound that gives garlic its strong smell. Allicin is amazing because it slows down the cells that break down bone and encourages the cells that build new bone. This is especially helpful for women after menopause.
- How to use: Eat one raw garlic clove a day, chopped or crushed. Let it sit for at least 10 minutes after chopping to let the allicin form. You can also roast whole heads of garlic at a low temperature until soft, then spread the paste on whole-grain bread with olive oil. Black garlic, which is fermented, has even more antioxidants.
➡️2. Nuts: Small Bites, Big Benefits
