In addition to milk and dairy products, some natural nuts are also a rich source of calcium.
Here are the 6 types of nuts richest in calcium, researched by prestigious health organizations in the world.
Chia seeds
Calcium content: 100g of chia seeds contain about 631 mg of calcium (5 times more than cow's milk).
According to research from the US National Institutes of Health (NIH), chia seeds are rich in omega-3 fatty acids, fiber and protein, which help the body absorb calcium better.
Chia seeds also contain boron, an important mineral that supports the metabolism of calcium, magnesium and phosphorus, helping to strengthen bones.
How to use: Soak chia seeds in water, milk or add them to smoothies and yogurt to increase your daily calcium intake.
Sesame seeds ( sesame seeds)
Calcium content: 100g of sesame seeds contain about 975 mg of calcium.
Research from the American Journal of Clinical Nutrition (AJCN) shows that sesame seeds are not only rich in calcium but also contain lignans and phytosterols, which help protect bones and reduce the risk of osteoporosis.
Black sesame seeds are especially rich in iron, magnesium and zinc, which support bone formation and prevent micronutrient deficiencies.
sprinkle sesame seeds on salads, cook congee, maketahini or add them to banh mi and nut milk.
Almonds
Calcium content: 100g of almonds contain about 269 mg of calcium.
According to research from Tufts University Medical Center (USA), almonds are rich in vitamin E, protein and healthy fats, which help improve bone density.
Almonds also contain magnesium and phosphorus, two important minerals that support calcium absorption and maintain strong bones.
Eat roasted almonds, add them to cereals, yogurt or make almond milk.
Sunflower seeds
Calcium content: 100g of sunflower seeds contain about 78 mg of calcium.
Sunflower seeds are rich in magnesium, which helps balance calcium levels in the body and helps maintain bone health.
According to the American Dietetic Association (ADA), sunflower seeds contain vitamin E and antioxidants, which help protect bones from aging.
Eat directly or add to salads, yogurt, smoothies.
Flaxseeds
Calcium content: 100g of flaxseed contains about 255 mg of calcium.
According to the Journal of Nutrition and Metabolism, flaxseeds are rich in omega-3, fiber and lignans, which help improve bone mineral density.
Antioxidants in flaxseeds also help reduce inflammation, protecting bones from premature degeneration.
How to use: Blend flaxseeds and mix into smoothies, oatmeal or make cakes.
Walnuts
Calcium content: 100g of walnuts contain about 98 mg of calcium.
According to the European Journal of Nutrition, walnuts are rich in omega-3, polyphenols and magnesium, which help support the formation and maintenance of strong bones.
The unsaturated fats in walnuts also help limit calcium loss through urine, helping the body absorb calcium more effectively.
How to use: Eat directly, make nut milk or add it to salads, whole grain cakes.
