The bone booster
Nutritional gains? This one is essential for bone health and, as shown in a study by the University of California, can help to reverse bone mineral density loss (which kicks in from your 30s, you’ll be thrilled to learn) when taken as part of a calcium, copper and zinc supplement. So what’s the reason for this essential mineral? “Manganese activates glycosyltransferases, [enzymes] needed for the formation of proteoglycan molecules, present in cartilage,” says Rayman. Where to find it: “Tea is probably the simplest source for many people,” adds Rayman. Not really a tea person? Try porridge with cinnamon or cloves instead. Dose? Aim for 3mg daily. Rayman says one or two tea mugs is plenty.