Ensuring strong bones is vital for overall health, and one way to achieve this is through sufficient calcium intake. While dairy products, especially milk, are commonly associated with calcium, there are numerous plant-based alternatives among dry fruits and seeds that can enhance calcium levels. In this article, we explore 10 calcium-rich options that not only contribute to a balanced diet but also complemented by regular exercise.
Almonds
Packed with nutrients and healthy fats, almonds provide approximately 76 mg of calcium per 28 grams. Beyond enhancing brain function, almonds are known to reduce the risk of heart attacks, offering additional benefits through rich sources of copper and manganese.
Figs
Sweet and fiber-rich, figs deliver around 55 mg of calcium per 100 grams. Not only aiding in weight loss, figs act as antioxidants, support heart health, and regulate blood pressure and digestion. Additionally, they contribute to preventing constipation and addressing reproductive problems.
Dates
With a natural sweetness, dates offer approximately 64 mg of calcium per 100 grams. Ideal as a snack, dates are rich in minerals, vitamins, and antioxidants, promoting digestion, heart health, and overall disease prevention. They are versatile and can be incorporated into oatmeal or smoothies.
Prunes
Recognized for digestive benefits, prunes contain around 43 mg of calcium per 100 grams. Beyond aiding digestion, prunes contribute to heart rhythm, nerve impulses, and blood pressure regulation, making them a wholesome addition to the diet.
Chia Seeds
Known for dietary benefits, chia seeds provide a significant 631 mg of calcium per 100 grams. Their rich omega-3 fatty acids and fiber content make them ideal for bone strengthening, with recommended consumption in the morning for optimal absorption.
Sesame Seeds
Loaded with calcium, sesame seeds offer an impressive 989 mg per 100 grams. Whether eaten as is or added to salads, yogurt, or other dishes, sesame seeds are a versatile option to boost calcium levels. In many Indian households, they are used to create delicious ladoos.
Hazelnuts
Boasting 114 mg of calcium, hazelnuts are not only a rich source of vitamin E, B1, and B6 but also contain copper, manganese, folate, antioxidants, and phosphorus. Contributing to lowering blood cholesterol, hazelnuts are a wholesome choice for bone health.
Cashews
A protein, fiber, and healthy fat-rich option, cashews contain around 57.20 mg of calcium. Beyond supporting heart health, cashews aid in weight loss and help control blood sugar levels, making them a valuable addition to the diet.
Pistachios
Delicious and nutritious, pistachios provide approximately 100 grams of calcium, making them an excellent choice for strong bones. With 20% protein, pistachios also assist in weight management and offer a high dose of antioxidants.
Walnuts
Walnuts, with around 98 mg of calcium per 100 grams, are rich in omega-3 fatty acids, fiber, and protein. Facilitating weight loss and reducing the risk of Type II diabetes, walnuts make a substantial contribution to bone health.