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The Most Common Nutrition Mistakes --- 2.You drink soy milk for the calcium, but you don’t shake it.

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2. You drink soy milk for the calcium, but you don’t shake it.

Result: When sludge forms at the bottom of the carton, you toss it—and a whole lot of good-for-you calcium goes down the drain.

Calcium added to soy milk is good for bones. But it tends to settle and then can be quite tough to redistribute into the milk. According to a study from Creighton University in Nebraska, fortified soy milks may deliver only 25% to 79% of the promised calcium, depending on the type used and the way it’s added. In cow’s milk, calcium is naturally suspended throughout the liquid.

What to do: Shake that soy milk each time. And consume calcium from a variety of sources to get the full amount you need daily: 1,000 to 1,200mg.