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Eat for structure, not slogans: 🥛 Dairy → Calcium → hydroxyapatite crystals 🐟 Sardines & salmon → Vitamin D → calcium absorption 🥬 Kale & mustard greens → Vitamin K → osteocalcin activation 🌿 Spinach & chard → Magnesium → bone cell energy 🌰 Pumpkin & sesame seeds → Phosphorus → bone lattice 🍎 Apples & pears → Boron → reduced calcium loss 🥩 Beef liver → Copper → collagen framework ⚠️ Spinach calcium isn’t fully absorbed ⚖️ Magnesium keeps bones flexible, not brittle ☕ Too much caffeine = c
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