Monday, 28 September 2015

6 Facial Oils for Clear, Glowing Skin

Once upon a time, I would only use skincare (and makeup) if it was 'oil-free', because I had oily, breakout-prone skin. Like every other teenager. It wasn't very hard; every commercial, consultant and lady at the beauty counter recommended mattifying products once you told them your skin type. I guess, like everyone else, I listened and never questioned this advice, and this habit casually slipped into my early twenties. So, here I was, still avoiding oils like they were some deadly disease, and now I had started getting cystic acne. Which honestly, makes you a little desperate, and in hindsight, this was probably a good thing, because that is when I decided to do my own research.

I now love oils, and after trial and error, use different ones for a different purposes. Yes, I know I sound a little crazy, but they are honestly that amazing! Oil is your friend if you have oily skin. While my breakouts were hormonal, and diet related, my skin type was actually dehydrated because of the drying products I was using, and overcompensating by producing more oil. Yay!

Photos* 'red roses' and 'rose oil and jasmine' licensed under CC BY 2.0

Here are some oils that I frequently use:

Avocado Oil
I found this to be the best for under eyes at night. There's a popular under eye cream that contains avocado oil as their star ingredient. Well I thought, why not just use the real thing? It is a nutrient dense, thin oil, and viscous enough that you have to pat it in. In my opinion, it is not a great all over the face 'serum'. I only use this at night and you wake up with smooth and plump under eyes.

Argan Oil 
I use a moisturiser that contains this oil. On its own- it is great for dry, sensitive skin, as well as hair.

Rosehip Seed Oil
I use this on most nights, either on its own or under moisturiser. Here is an in-depth review about what I use and the benefits of rosehip oil. To be short, it is a great dry oil, that evens out your skintone.

Tea tree oil 
Amongst many other uses, this makes for a great spot treatment. I mix a drop with about a teaspoon (ratio) of avocado oil in a separate bottle; it is too potent for me to use on its own. I've tried - and was left with hyperpigmentation. Not fun. Sometimes I mix this with some moisturiser, which works just as well. I use Thursday Plantation.

Olive Oil
This is a great ingredient to add to home-made masks to make them more manageable and moisturising. Works well with: brown sugar, avocado, honey or turmeric. It is also a great stand alone hair mask. Put it in your hair for a few hours, or overnight, and shampoo off. My hair is definitely in better condition when I bother to do this.

Coconut Oil
This is probably the best makeup remover I've ever used. It's nature's balm cleanser. While it doesn't smell like roses, it gets the job done. Only downside, can get a little messy, especially in the summer. Olive oil works fairly well too.

Here are some oils on my ever-expanding To Try List:
  • jojoba oil: apparently the closest to sebum.
  • maracuja/passionfruit Oil
  • rose oil
  • lotus oil
  • grapeseed oil

xo, Amali

Photos*  left : red roses by christina rutz and right:'Pure Jasmine and Rose Oil Absolute Perfume' by Naomi King
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Saturday, 26 September 2015

Vitamins for Skin | What I take | Part III

Third and last segment of the supplements I take for healthy skin. Now, this one I don't take as much as I should, or at all really as I'm trying to convince myself that I can get it from food. But I really don't.

Omega-3 and -6 play an important role in how our skin functions and looks. The composition of skin can be modified by diet, as well as topical application of these essential fatty acids^.

'Brown flax seeds' by healthaliciousness licensed under CC BY 2.0

Links to Skin Health

  • these healthy fats have diverse roles, including maintaining the barrier functions, cell differentiation, inhibiting inflammation, promoting wound healing (McCusker and Grant-Kels)
  • supplementing omega-3 fatty acids and complementary topical treatment has been shown to aid psoriasis (Márquez-Balbás et al.)
  • photoprotective: supplementing certain omegas, as well as topical application, has shown to inhibit and reduce UV damage on skin (Kim et al.)
  • this in turn can benefit anti-ageing

I'm going to try and take in omegas from plants sources like seeds, greens and beans. And also consider taking a supplement.

To read about all the supplements I take, read Part I HERE and Part II HERE.

Bibliography (in order of reference)

^Ziboh VA, Chapkin RS. Biologic significance of polyunsaturated fatty acids in the skin. Arch Dermatol

McCusker, Meagen M., and Jane M. Grant-Kels. 'Healing Fats Of The Skin: The Structural And Immunologic Roles Of The Ω-6 And Ω-3 Fatty Acids'. Clinics in Dermatology 28.4 (2010): 440-451. Web.

Márquez-Balbás, Gemma, M Sánchez-Regaña, and Umbert Millet. 'Study On The Use Of Omega-3 Fatty Acids As A Therapeutic Supplement In Treatment Of Psoriasis'. CCID (2011): 73. Web.

Kim, H. H. 'Photoprotective And Anti-Skin-Aging Effects Of Eicosapentaenoic Acid In Human Skin In Vivo'. The Journal of Lipid Research 47.5 (2006): 921-930. Web.

Tuesday, 22 September 2015

Vitamins for Skin | Zinc | Part II

So here's the second supplement I occasional take. I bought it for the zinc, but it also happens to contain three others.

I started taking zinc about two years ago. I would still get the occasional monthly spot and I whenever I would, the scarring and pigmentation would take so long to go away. So now I take zinc if I feel a spot coming on, and it really helps for it not to turn into a huge angry, red pimple. There are thousands of anecdotal accounts online of people with acne finding the cure when they take zinc; this could mean they were deficient before.

Vitamin C
Vit. C is the most plentiful antioxidant in human skin and works to protect the skin from free radicals from UV. It also is essential in collagen synthesis, and can also aid in hyperpigmentation (acne scars, uneven skintone) as we all inflammation (acne, rosacea).

For years, people have been using Dead Sea salt to cure various skin ailments. Actually I've always wanted to visit to the real Dead Sea just to see how beautiful it is in real life and experience the 'floating'. Nothing to do with skin, but I thought I'd throw that in there. The reason is believed to be is that these salts are rich in magnesium. A 2005 study showed that Dead Sea salt enhanced skin hydration, improved barrier function and reduced roughness and redness (Proksch et al.). That sounds promising.

How much I take: I take maybe three a month. There have been times where I have taken zinc for a week daily, but I try not to overdo this one as it is not recommended to take it routinely.
This particular kind also contains vitamin c and magnesium.

Benefits to hair loss and growth
Something I have also noticed is that my hair no longer falls out as much as it used to. A 2013 study pointed out that individuals with hair loss had lower serum zinc levels than the control group (Kil, Kim and Kim).

Links to Skin Health
  • Lower zinc levels have been associated with severity and type of acne (Mogaddam et al.,2014)
  • Zinc has antibacterial and anti-inflammatory effects and may decrease sebum production (Brandt, 2013)
  • Zinc sulphate has been found to be a good choice for treating rosacea (Gessert et al. 2013)
  • zinc  is important in studies of wound healing skin renewal (Schwartz, Marsh and Draelos)

I used Blackmores ZinvitC250. Here are some great zinc vitamins if you can't find this one:

Blackmores Zinc Treatment of Acne
Zinc for Acne 100 tabs
Nature's Bounty Chelated Zinc
Liquid Zinc

If you missed part I, click here, where I talk about the first vitamin I take; the most important one.

xo, Amali


Proksch, Ehrhardt et al. 'Bathing In A Magnesium-Rich Dead Sea Salt Solution Improves Skin Barrier Function, Enhances Skin Hydration, And Reduces Inflammation In Atopic Dry Skin'. International Journal of Dermatology 44.2 (2005): 151-157. Web.

Pumori ST. 'Vitamin C in dermatology'. Indian Dermatol Online J. 2013;4(2):143–146. Web.

Kil, Min Seong, Chul Woo Kim, and Sang Seok Kim. 'Analysis Of Serum Zinc And Copper Concentrations In Hair Loss'. Annals of Dermatology 25.4 (2013): 405. Web.

Rostami Mogaddam, Majid et al. 'Correlation Between The Severity And Type Of Acne Lesions With Serum Zinc Levels In Patients With Acne Vulgaris'. BioMed Research International 2014 (2014): 1-6. Web.

Brandt, S. 'The Clinical Effects Of Zinc As A Topical Or Oral Agent On The Clinical Response And Pathophysiologic Mechanisms Of Acne: A Systematic Review Of The Literature.'. J Drugs Dermatol. 12.5 (2013): 542-5.

Gessert, Charles E. et al. 'The Role Of Zinc In Rosacea And Acne: Further Reflections'. International Journal of Dermatology 53.1 (2013): 128-129. Web.

Schwartz, James R., Randall G. Marsh, and Zoe Diana Draelos. 'Zinc And Skin Health: Overview Of Physiology And Pharmacology'. Dermatologic Surgery 31 (2005): 837-847. Web.

*Amazon links are affliate links

Saturday, 19 September 2015

Vitamins for Skin | Vitamin D | Part I

So, I thought I would share what supplements I like to take for my skin. While, I no longer have acne, when I did (cystic all over my cheeks and small spots on my forehead), taking these helped me immensely. The real cure for me was changing my diet, but I know everyone is different and that isn't the solution for everyone.

Now, I don't take vitamins everyday. If you eat a balanced diet, it's possible to get all you need from food. But, let's be real here, a lot of people are vitamin deficient, and need the extra help. When I've had a weekend of indulgence, travel or just feel like my skin isn't looking it's best, I take whichever I need, not all of the at once, or on the same day.

Here are some facts and why I think each vitamin is important for skin health. Starting with what I think is the most important one.

Vitamin D
The best natural source is through UV from the sun, but if you live in a colder climate, it's winter, have darker skin, or an office job, you may be deficient.

Here are a few interesting statistics:
  • In Australia, 23% or 4 million adults had a Vit D deficiency (Australian Bureau of Statistics)
  • In the US, 24% were at risk for inadequacy and 8% were at risk of deficiency (U.S Department of Health and Human Services, 2001-2006)
  • In North India, 78% of healthy hospital staff and 84% of pregnant women were found to be deficient (International Osteoporosis Foundation)
  • Up to 79% of Iranian and 80% of Saudi Arabian teenage girls had levels below sufficiency (International Osteoporosis Foundation)

Ok, so that's millions of people. Is this not some type of epidemic? And I was one of them about two years ago. I had just got the results of a blood test, and I was so low that I had to take four a day (1000IU each) for a few months and one a day for a year! Now I take one or two when I feel like it. Especially during the winter. One thing that I noticed at the time was that after a while, I was breaking out a lot less and the smaller spots on my forehead were gone. My skin also became wayyy less of an oil producing extravaganza!

Darker Skin
People with naturally darker skin may need longer exposure because the higher amount of melanin affects UV penetration.

Link to Skin Health
  • Vitamin D has antimicrobial properties through the production of peptides^
  • skin is the site of synthesis for Vitamin D^
  • vitamin D synthesis is related to skin cell (keratinocyte) grown and differentiation^

I currently use Swisse Vitamin D, but I'm not too fussed. Here are some great options!

xo, Amali

Bibliography,. '4364.0.55.006 -  Australian Health Survey: Biomedical Results For Nutrients, 2011-12'. N.p., 2015. Web.,. 'Homepage Of The National Center For Health Statistics'. N.p., 2015. Web.,. 'International Osteoporosis Foundation | Bone Health'. N.p., 2015. 2015.,. 'American University Of Beirut - AUB Home - Home'. N.p., 2015. Web.

Bartley, Jim. 'Vitamin D: Emerging Roles In Infection And Immunity'. Expert Review of Anti-infective Therapy 8.12 (2010): 1359-1369. Web.

^Pappas, Apostolos. 'The Relationship Of Diet And Acne'. Dermato-Endocrinology 1.5 (2009): 262-267. Web.

*Amazon link(s) are affliate links

Tuesday, 15 September 2015

Clinique Dramatically Different Moisturising Gel Review

Here's my review of Clinique Dramatically Different Moisturising Gel which I purchased when I had oily skin, and as part of Clinique's 3-step system. The gel is light, easy to spread and not too runny. It is also a pale yellow, which doesn't stain your skin at all.

  • lightweight, oil-free gel for combination and oily skin
  • dermatologist-developed formula to maintain optimal moisture balance with skin-strengthening ingredients
  • gel texture provides a refreshing "moisture drink" without causing congestion
  • skin is left smooth, soft, comfortable, and hydrated.
  • daily moisturiser helps skin look younger, longer


  • works great under makeup, actually enhances they way foundation looks on the skin, probably due to the silicone
  • fills in fine lines, so is actually a great primer for makeup (albeit a very pricey one)
  • does contain beneficial extracts like cucumber, barley, sodium hyaluronate, glycerin and others
  • did not irritate or break me out
  • skin did look smoother and softer after use
  • did not make skin oilier
  • doesn't feel sticky after use
  • does not make oily skin oiler

  • the second ingredient is dimethicone, which is a silicon-based ingredient, which  forms a barrier on the skin, as well as filling fine lines and wrinkles, which is why it is used in many primers
  • I also question it's 'moisture-drink' claim as the first two ingredients after water, are a silicon and a solvent (isododecane)
  • not budget friendly

For more moisturiser reviews, click on the 'moisturiser' or 'review' label below.

*amazon links are affiliate links

Sunday, 13 September 2015

Nails | Spring | Pastel Pink

Before I give my nails the chop to something more manageable (and practical), I thought I would try something different. I bought this nail polish thinking it was a bit more neutral than it actually was so haven't worn it until now. 

Pastel colours are perfect for spring, and since it's finally spring here, I thought I should change up my nails and celebrate a great end to what's been a very chilly winter. The polish I used is Sally Hansen Hard as Nails Xtreme Wear in the colour Giant Peach. The colour is a little brighter when worn, but it still a beautiful peachy pink that dries to a glossy finish. I think it is a little more pink than a true peach though, but it's still a great colout and it's also great for summer!

I haven't shaped my nails or anything, so they are looking a little uneven, as I just let them grow. Next time, I will definitely try to make them a different shape, maybe square ends. I used 2-3 coats as one coat has a sheer finish.

As claimed the polish is very long lasting; this picture was taken on the third day of wear. Even after a week, they still look fresh apart from a little chipping at the ends from typing, in my case. 

I need to get into the habit of painting my nails more often, it's oddly relaxing and definitely something I enjoyed during highschool. Even though we weren't allowed to wear nail polish, I tried to get away with it as many times as I could ha ha. What's your current go-to colour for spring?

xo, Amali

Saturday, 12 September 2015

5 Foods For Glowing skin

So, yesterday I talked about what foods actually accelerate ageing (depressing, I know), so today I thought it would only be fair if I shared what you can eat for glowing skin!

I used to go about my day and hardly drink any water. I would go to lectures, and just have a couple of sips after lunch, and drag myself across campus like the zombie that I was. I didn't notice it at the time, but I was always tired. I would rely on cappuccinos and soy lattes to get me through most days, and would convince myself it was because I was a coffee connoisseur. I wasn't. Upping my water intake water is the second-best thing I have done for my skin. The first is here. But that's to do with how I got rid of acne. My skin feels brighter and plumper now that drinking water isn't a chore but a habit.

Drink two glasses of water after you wake up and before you go to bed.
Drink more if you are working out.
There is such a thing as water intoxication.

Blending kale, spinach or collards with frozen fruit is an easy easy way to get those nutrients and antioxidants into your system! I've been making blended green juices for the past couple of weeks and I definitely notice less breakouts and more brightness in my skin, especially under the eyes! (I used to be iron deficient).

Vitamin C + Antioxidants
Vitamin C is a powerful antioxidant in human skin. It has a protective effect where it works against UV damage^ and is also essential for collagen synthesis^. The obvious source of antioxidants and vitamins are fruits, but greens are great for Vit. C, while peppers, broccoli and peas are also high in this skin healing property.

Green Tea 
Green tea includes polyphenols and carotenoids which have a positive affect on skin properties. Studies (see bibliography) have shown that green tea increased oxygen delivery and blood flow to the skin, as well protect skin from UV radiation.

Nuts and Seeds
Almonds, pumpkin seeds and flax seeds are just a few ways to achieve glowing skin. Nuts and seeds contains zinc, vitamin e, omegas, as well as many other minerals to keep your skin plump and ready for repair. A 2011 study by Neukam et al. showed supplementing daily with flaxseed oil decreased skin roughness, while hydration and smoothness was increased.

'Marcona Almonds' by Jonathan Pincas licensed under CC BY 2.0

 Do you like green juices? Comment below! Adding fruit is the way to go, you won't taste the spinach at all!

xo, Amali


Fernández-García, Elisabet. 'Skin Protection Against UV Light By Dietary Antioxidants'. Food & Function 5.9 (2014): 1994. Web.

BOYERA, N., I. GALEY, and B.A. BERNARD. 'Effect Of Vitamin C And Its Derivatives On Collagen Synthesis And Cross-Linking By Normal Human Fibroblasts'. International Journal of Cosmetic Science 20.3 (1998): 151-158. Web.

Heinrich, U. et al. 'Green Tea Polyphenols Provide Photoprotection, Increase Microcirculation, And Modulate Skin Properties Of Women'. Journal of Nutrition 141.6 (2011): 1202-1208. Web.

Neukam, K. et al. 'Supplementation Of Flaxseed Oil Diminishes Skin Sensitivity And Improves Skin Barrier Function And Condition'. Skin Pharmacol Physiol 24.2 (2011): 67-74. Web.

Wednesday, 9 September 2015

5 Foods that are Ageing You

What you eat has an impact on how you feel and look. Personally speaking, by changing my diet, I have noticed many improvements, from no longer feeling tired to curing my acne. While a sweet treat wont age you overnight, a continuous diet of junk will speed up the ageing process. Here are 5 habits that you can change to slow down the ageing process. 

Too many sweets
A natural process called glycation is to blame. Sugar binds to protein or fats in the bloodstream to produce advanced glycation end products or AGEs. Great name, huh? When sugar is elevated the glycation process will be heightened¹. Bad news for your skin, as collagen repair becomes less efficient. 

A high-fructose diet may negatively affect the normal ageing process². Now, I'm not going to stop eating fruit; that would be counterintuitive. They're full of vitamins antioxidants and minerals, which are great for your skin and overall health. The reason why people's fructose and sugar intake have increased in recent years beyond what is needed is due to the addition of high-fructose corn syrup and highly processed foods. So avoiding those as much as possible is key!

Too Much Salt
New research from this year showed that eating too much sodium was associated with faster cell ageing. As we age, the ends of our chromosomes-telomeres, naturally shorten. This process is accelerated by many factors, including smoking, high body fat and not exercising, but this recent study shows that a high-salt diet also has an impact.
'Salt' by Rahim Packir Saibo licensed under CC BY 2.0

Meats high in protein and fat are likely to form high levels of AGEs after cooking, while carbohydrate rich foods like vegetables, fruits and wholegrains contained low levels³. One study (see below) which tested the AGE content in several foods, showed that meat contained the highest levesls of AGEs per serving³.

'Burnt flesh' by Iain Farrell licensed under CC BY-ND 2.0

Charred Burned food
Cooking food at very high temperatures, burnt and charred foods all increase AGEs³. Lower moisture levels while cooking also increased AGE formation. So poaching, steaming and stewing are better alternatives to grilling and roasting.

If you would like to read about youth-boosting foods, tune in for my next post tomorrow!
In the mean time, check out my Tea for Skin series, by clicking the 'tea' label. Or click here for my first and second tea posts.


¹ Danby, F. William. 'Nutrition And Aging Skin: Sugar And Glycation'. Clinics in Dermatology 28.4 (2010): 409-411. Web.

² Ichikawa, Mineko et al. 'Effects Of Long-Term, Light Exercise Under Restricted Feeding On Age-Related Changes In Physiological And Metabolic Variables In Male Wistar Rats'. Mechanisms of Ageing and Development 113.1 (2000): 23-35. Web.

³ Uribarri, Jaime et al. 'Advanced Glycation End Products In Foods And A Practical Guide To Their Reduction In The Diet'. Journal of the American Dietetic Association 110.6 (2010): 911-916.e12. Web.

⁴ Zhu, H et al. 'High Sodium Intake Is Associated With Short Leukocyte Telomere Length In Overweight And Obese Adolescents'. Int J Obes Relat Metab Disord 39.8 (2015): 1249-1253. Web.

Parmaksiz, Ilker. 'Advanced Glycation End Products (AGE)'. MMJ (2011): n. pag. Web.

Sunday, 6 September 2015

Revlon PhotoReady BB Cream Review

Here is my review on Revlon Photo Ready BB Cream! I've wanted to try a bb cream for a while, and one that had a more natural finish. The shade is in medium.

  • lightweight, beauty balm with multiple benefits
  • combines skincare, makeup, and sunscreen into one step
  • smoothes like primer
  • covers like foundation
  • blurs flaws like concealer
  • hydrates like moisturiser
  • contains an Broad Spectrum SPF of 30


aqua (water), dimethicone. ethylhexyl methoxycinnamate. ethylhexyl salicylate. neopentyl glycol diheptanoate.butylene glycol. glycerin. pentaerythrityl tetraisostearate. phenyl trimethicone. glyceryl stearate. tridecyl trimellitate.isotridecyl isononanoate. isostearic acid. boron nitride. alumina. zinc gluconate. sodium hyaluronate. hydrolyzed algin. hydrolyzed glycosaminoglycans. hibiscus sabdariffa flower extract. morus alba bark extract. glycyrrhiza glabra (licorice) root extract. cucumis sativus (cucumber) seed extract. lecithin. stearic acid. polyacrylamide. steareth-2. tromethamine. c13-14 isoparaffin.steareth-21. methicone. xanthan gum. laureth-7. simethicone. sorbitan laurate. polysorbate 20. propylene glycol laurate. propyleneglycol stearate. glyceryl polymethacrylate. phenoxyethanol. methylparaben. ethylparaben.
may contain: mica. titanium dioxide (ci77891). iron oxides (ci 77491, 77492, 77499). mli# 22905.

The bb cream is slightly thick and sets quickly, without feeling sticky. It fades slightly after three hours. It worked the best for me when my skin wasn't dry, but not overtly oily. It looks very shiny straight after application, but it dims down to a natural, satin finish. I used powder after. It becomes slightly darker after the first ten minutes it is on your skin. I think this would also work (better) for someone who has a lighter skintone, as the formula is very sheer.

  • the packaging is great, it comes with a lid and in a squeezable tube, making it easy to apply and use without wasting product
  • smooth application
  • great for those who want a light coverage, or something that just evens skintone
  • contains some skin-repairing ingredients

  • the dewy finish can be too shiny for some, it's better to use powder 
  • can separate after a while, so shake well before use
  • isn't medium or high coverage and doesn't cover flaws
  • only three available colours
  • you can definitely smell the sunscreen, but this isn't a huge drawback for me

As this BB cream only comes in three colours, I chose medium (the darkest) which seems isn't yellow/beige enough for me, so I actually use this as a highlighter. It has a dewy finish, and doesn't have obvious glitter particles like a lot of products seem to have. This is a good bb cream if you use powder after, and just something simple to even out your skintone. Or you could use it for a different purpose completely, like me!

Friday, 4 September 2015

10 Dairy-Free Ways to get Calcium

I ordered a soy latte a while ago and my friend asked me (genuinely) how I get calcium since I don't drink milk. I think we have all watched a little too many milk commercials growing up. But, now that I'm taking being dairy-free more seriously, I've been asking myself this too. So if you're lactose intolerant, vegan or not the biggest fan of cheese, here are some non-dairy sources calcium! Adults on average need about 1000 mg a day according to Osteoporosis Australia and the FDA.

Soy milk
Soy milk can contain 360 mg of calcium per cup. Many non-dairy milks are often fortified with calcium so it's an easy and quick way to top up.  

An unlikely source - fruit! If you eat an orange with your breakfast, you get 66 mg.

Collard greens and Kale
There's 357 mg of calcium in one cup of chopped collard greens, and 94 mg in a cup of kale. Kale also contains three times the daily requirement of Vitamin A. This goes for a lot of dark green leafy greens.

Kale! by Bobbi Bowers licensed under CC BY-ND 2.0

If you want a dressing or dip for lunch, try tahini with 66 mg of calcium per tablespoon. Made from sesame seeds, it is also a great source of omegas.

Brazil Nuts and Almonds
Most nuts and seeds contain a good amount of calcium, brazil nuts happen to boast 53 mg per ten nuts. Almonds have 30 mg per 10. Nuts are a great snack, packed with protein, as well as heart healthy fats.

One of my favourite things to eat, grilled or in a stir fry, tofu gives a a whopping 832 mg per cup.  

Time for dessert! If you have a sweet tooth, indulge in a cup of dried figs for a modest 242 mg of calcium. You'll also be getting a hefty dose of fiber, potassium and magnesium!

Figs by askmir licensed under CC BY SA-2.0

Products fortified with calcium
There are many products on the market that are fortified with calcium like cereals, desserts and drinks to make your life a little easier.

These are not the only sources of calcium just a few that I think are tasty as well as relatively high in calcium! I've found if I eat a varied diet, and up my greens intake it's easy to eat the required daily dose!

Happy munching!  

Bibliography,. 'Osteoporosis Australia'. N.p., 2015. Web. 4 Sept. 2015.,. 'NDL/FNIC Food Composition Database Home Page'. N.p., 2015.
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