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Fine! You made it to the ninth day of the challenge!

Many of us grew up thinking that cow's milk is an ideal food, which provides all the calcium we need to protect our bones, however scientific evidence does not say the same.

According to Harvard University,dairy products may not be the best source of calcium, as they are high in saturated fat. Some studies even suggest that dairy products could cause osteoporosis.

Fortunately there are other foods that provide calcium and are much more beneficial for our health.An average adult needs between 800 and 1,200 milligrams of calcium per day, an amount that we can get with a plant-based diet.

Check out these calcium-rich plant sources:


An important fact to get enough calcium from these foods is thatlegumes must be previously soaked between 6 and 12 hours and cooked or germinated, while seeds and nuts must be activated (ground, toasted or soaked for 6 to 12 hours).

Check out some tasty meals with calcium-rich ingredients below:

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