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How To Up Your Calcium Without Dairy

From strengthening bones / teeth and ensuring normal cell function to regulating muscle contractions like your heartbeat and ensuring blood clots normally, calcium is absolute must when it comes to health. But don’t fret, glugging down gallons of milk is not compulsory if you're to hit your daily quota.
 
Women need around 1,000mg of calcium a day, so whether you’re lactose intolerant or just not all that mad on diary, cut out and keep this handy guide to getting your calcium kicks...
 
- 1 cup of Non-Dairy Milk (nut, hemp, flax) = 200-300mg
- Green Smoothie = 517mg
- 2 Cups of Raw Kale = 201 mg
- 2 tbsp of Chia Seeds = 179 mg
- 2 cups of Raw Collards = 167mg
- 2 tbsp Tahini = 126mg

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