SESAME SEEDS

芝麻

"These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, fibre, and more," says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. "Bones are made of more than calcium, so an overall mineral-rich diet, along with adequate and appropriate movement are a recipe for healthy bones for life." Try using tahini (which is made from sesame seeds) or sprinkling a handful or two into pasta salads.

“芝麻富含钙元素，同时也富含其它的矿物质，如：铁元素、镁元素、磷元素、纤维素等等，”安妮•凯说道，她是瑜伽与健康克里帕鲁中心的首席营养师。“骨骼不仅只含有钙元素，所以全面的富含矿物质的饮食以及适当恰当的运动是健康骨骼的食谱。”试着吃吃看芝麻酱（使用芝麻种子做成的）或者在通心粉沙拉上撒一两把芝麻。

MUSHROOMS

蘑菇

"Mushrooms are one of the few foods that naturally contain vitamin D, a vitamin most people don't have enough of," say Lyssie Lakatos and Tammy Lakatos Shames, The Nutrition Twins. Without vitamin D, you can't properly absorb calcium, which will lead to osteoporosis, broken bones and a hunched spine, and nothing ages you more than that."

“蘑菇是为数不多的天然含有维他命D的食物，而大多数人的维他命D含量都不足，”营养双胞胎Lyssie Lakatos和Tammy Lakatos Shames说道。没有维他命D，你就不能有效的吸收钙元素，从而导致骨质疏松，骨折和驼背，没有什么比这些更能让人衰老了。

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