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15 calcium-rich foods to start eating for better bone health

​We know we need to eat calcium-rich foods for optimal bone health (who among us hasn’t drunk a glass of milk every night as a child just to grow a few inches taller?), but this vital nutrient does a lot to keep our bodies functioning properly. “Calcium is the most abundant and essential mineral for our bodies,” says Samantha Dieras, director of Ambulatory Nutrition Services at Mount Sinai Hospital. “It’s most notable for its role in bone and teeth health, but it also supports muscle and nerve function and is involved in blood clotting.”. While calcium can be found in supplements and multivitamins, the best and easiest way to consume calcium is through foods. Dieras says to look at dairy products and vegetables as main sources of nutrients. You’ll also find plenty in some of your favourite fish dishes and fortified foods. The most common calcium-rich foods that you can incorporate into your diet include the following:. Milk. One can’t think of calcium without thinking of milk. According to the US Department of Agriculture (USDA), one cup of whole milk contains 306 milligrams (mg) of the nutrient.. Yoghurt. Another dairy product you can turn to for your calcium fix is yoghurt. The USDA says that 100 grams (g) of plain yoghurt contains 127mg of the nutrient.. Cheese. A love of cheese also has its health benefits. It is packed with calcium and according to the USDA, half a cup will get you 289mg of calcium.. Chia seeds. These small seeds pack a nutritional punch. Two tablespoons provide 180mg of calcium, along with fibre and omega-3 fatty acids.. Salmon. Packed with vitamins and nutrients (and really delicious if you love fish), salmon is one of the healthiest food options you can consider. According to the USDA, 3 ounces of salmon with bones contain 181mg of calcium.. Kale. Vegetables often don’t get talked about enough when it comes to high calcium content, but they’re a great non-dairy option. One cup of kale, for example, has 177mg of calcium, according to the USDA.. Broccoli. Dieras says another easy vegetable to incorporate into your diet for calcium is broccoli. According to the USDA, 100 g of the vegetable contains 46mg of the nutrient.. Bok choy. This leafy green typically found in many delicious Asian dishes is packed with calcium. The USDA says one cup will get you 185mg of nutrients.. Spinach. There are very few downsides to eating spinach (unless you’re allergic, of course). Packed with so many vitamins and nutrients, it also contains 245mg of calcium in one cup when cooked.. Tofu. You can reach almost half your required daily intake of calcium with tofu. According to the USDA, ½ a cup contains 434mg of the nutrient.. Sesame seeds. These tiny seeds are surprisingly rich in calcium. Just one tablespoon contains around 88mg of calcium and they can be easily added to salads, stir-fries or smoothies. Tahini, a paste made from sesame seeds is also a good source.  

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Fashion

8 lip stains that will last all day without budging

​Call me old-school, but lipstick continues to be my most beloved tool to express, make my mood, add colour to my life or simply break away from the mundane. It gives us formulas, textures and finishes to play with. You can pick from ultra-mattes, ultra-hydrating mattes, hyper-glossy, sheer balms, pigmented balms, liquid mattes, liquid gloss and more. You could do a defined, sculpted lip one day, a soft and blurred stain another or spend the entire day swiping on a balmy, sheer tint to keep your lips supple. You can reach for a cheerful cherry red on days that really need a boost of brightness or depend on your trustworthy muted taupe on days you need some familiarity and comfort. That’s why the lipstick, in all its glorious forms, continues to be my respite.. But for those who may find the diverse world of lip colours overwhelming, we suggest trying your hand at lip stains, the do-it-all hero of the beauty world. It has the power to pull off all the aforementioned tricks. The water-based formula allows the colour to be absorbed by the lips rather than forming a layer of them like lipsticks do, which allows the colour to last longer.. The versatile formula is mostly always lightweight, yet gives you the freedom to get your desired finish, whether you’re looking for a soft stain or a super-pigmented effect by simply changing your application method. Not in the mood to wear lipstick but still want a hint of colour? Dot the liquid formula right in the centre of your lower lip, then use the warmth of your finger to blend it out onto the whole surface of your lip. Repeat on the upper lip. You won’t get a clear, defined line (unless you want it, in which case, you’ll swipe on the product directly from brush to lip, easily gliding it over until the colour is as intense as you desire). Liquid lipsticks also make application seamless due to their formula and can last through a whole day of work and play. And sometimes, I make my own rules and dab-dab-dab my cheek with it too when I’m feeling a monochromatic look. Get yourself lip stains and have some fun with it.. Whether you are new to makeup or a seasoned enthusiast, lip stains invite experimentation without commitment. They fade gracefully, feel barely-there and multitask effortlessly across lips and cheeks. Keep one in your bag for quick touch-ups, layer it for intensity or sheer it out for everyday ease, making beauty playful, personal and endlessly adaptable for mood and moment you choose. Scroll through to pick from our current lip stain obsessions of the season.  

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Fashion

Horoscope Today: March 27, 2026

​Come back to being the softie that you are, Scorpio. You have learnt the hard way to go easy on yourself. And hey, this has led you to reinforce your belief in yourself even further. Now that you have decided to show up and own your space, also remember to allow the cosmos to reciprocate with the right kind of opportunities—sometimes they may look like the exact packages that you asked for, sometimes they may arrive as smaller packages that lead you to the bigger ones. If you look down into the whirlpool, chances are that all you will see is the rabbit hole. Gemini, this may be your golden chance to look up and stare at the morning sky, the sun, the clouds and feel the fresh air embracing you. A lot of things are on your mind and the last thing you want to do is succumb to the gravity of the situation. But the cosmos reminds you that you are always being looked after and you are not alone.. Read on for what the stars have in store for you, and make sure you check out your sun, moon and rising signs for the complete picture.. Hey, notice your breath and slowly release it. Aries, ‘waiting with bated breath’ is a metaphor and you need not literally copy paste the idiom with literal translation. You will die if you do. You have done enough self reflection, you have reviewed your life over and over again in many ways and hello, you also have probably been playing the waiting game for a bit too long. Here is the bad news—there are no perfect conditions. And here is the good news—there are no perfect conditions. So whatever you do, exhale and let yourself make your moves. You are protected beyond your wildest imagination, and the cosmos is watching your every move with love and utmost care. Now will you please get going with your plans? You have already built a halfway fortress, Leo. You you already have a lot going for you and as much as you may feel like you are wading through life alone,. Cosmic tip: The butterfly never sees how beautiful it really is, its beauty is for the world to admire. So don’t hold back.. Instead of being awkward, feeling down or even like a misfit, send love from your heart and move on. Taurus, your energy (like everyone else’s) is precious. And it is sometimes better to make peace and drop a rope than to struggle to make it work. Walking away with peace in your heart can also feel victorious, have you tried it? You will reach your destination and answer in miraculous ways. Trust the timing and the benevolence of the cosmos. It always evens out.  

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Fashion

Scorpio Horoscope Today: March 27, 2026

​Come back to being the softie that you are, Scorpio. You have learnt the hard way to go easy on yourself. And hey, this has led you to reinforce your belief in yourself even further. Now that you have decided to show up and own your space, also remember to allow the cosmos to reciprocate with the right kind of opportunities—sometimes they may look like the exact packages that you asked for, sometimes they may arrive as smaller packages that lead you to the bigger ones. Your focus on rekindling your passion and love for yourself and within your relationships is fantastic and is being supported by your angels.. Cosmic tip: Feel it to process and release it.. Aries March 27, 2026. Taurus March 27, 2026. Gemini March 27, 2026. Cancer March 27, 2026. Leo March 27, 2026. Virgo March 27, 2026. Libra March 27, 2026. Sagittarius March 27, 2026. Capricorn March 27, 2026. Aquarius March 27, 2026. Pisces March 27, 2026  

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Fashion

Libra Horoscope Today: March 27, 2026

​Turn over a new leaf and relax, Libra. Sometimes you know it all and sometimes you need to learn a new trick or two. This is one of the latter times. And the trick revolves around the theme of acceptance. What have you been blatantly denying for the past 3-4 years—your aging body, your limiting mindset, your inability to effectively communicate with emotion in relationships, or something else? It is time to face it and unbox this in all its glory to finally find a solution that feels like it may need adapting to but will make your life easier in the long run. Yes, the thought you just got while reading this—that is the idea you could consider.. Cosmic tip: You don’t need to struggle in life to feel like you are acing it.. Aries March 27, 2026. Taurus March 27, 2026. Gemini March 27, 2026. Cancer March 27, 2026. Leo March 27, 2026. Virgo March 27, 2026. Scorpio March 27, 2026. Sagittarius March 27, 2026. Capricorn March 27, 2026. Aquarius March 27, 2026. Pisces March 27, 2026  

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Fashion

Aries Horoscope Today: March 27, 2026

​Hey, notice your breath and slowly release it. Aries, ‘waiting with bated breath’ is a metaphor and you need not literally copy paste the idiom with literal translation. You will die if you do. You have done enough self reflection, you have reviewed your life over and over again in many ways and hello, you also have probably been playing the waiting game for a bit too long. Here is the bad news—there are no perfect conditions. And here is the good news—there are no perfect conditions. So whatever you do, exhale and let yourself make your moves. You are protected beyond your wildest imagination, and the cosmos is watching your every move with love and utmost care. Now will you please get going with your plans? You have already built a halfway fortress, Leo. You you already have a lot going for you and as much as you may feel like you are wading through life alone,. Cosmic tip: The butterfly never sees how beautiful it really is, its beauty is for the world to admire. So don’t hold back.. Taurus March 27, 2026. Gemini March 27, 2026. Cancer March 27, 2026. Leo March 27, 2026. Virgo March 27, 2026. Libra March 27, 2026. Scorpio March 27, 2026. Sagittarius March 27, 2026. Capricorn March 27, 2026. Aquarius March 27, 2026. Pisces March 27, 2026  

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