Nuts and seeds are often thought of as high-energy snacks, but they’re also packed with essential nutrients that contribute to overall health. Among these nutrients, calcium plays a crucial role in maintaining strong bones, healthy teeth, and proper muscle function. While dairy products are often touted as the go-to source of calcium, many nuts and seeds provide a great plant-based alternative for those seeking to boost their calcium intake.
Including a variety of nuts and seeds in your diet can provide an abundance of other health benefits too, such as heart-healthy fats, protein, fiber, and various vitamins and minerals. Here, we’ll take a closer look at the nuts and seeds that are particularly high in calcium and how you can easily incorporate them into your daily meals.
1. Almonds
Almonds are one of the top nuts when it comes to calcium content. Just a small handful (about 1 ounce or 23 almonds) contains roughly 75 milligrams of calcium. In addition to calcium, almonds are rich in healthy monounsaturated fats, fiber, and vitamin E, making them a great snack to support heart health and maintain healthy skin. They’re also a good source of magnesium, which plays a vital role in calcium absorption. You can enjoy almonds raw, roasted, or as almond butter, and they make an excellent addition to smoothies, salads, and baked goods.
2. Chia Seeds
Chia seeds are incredibly nutrient-dense and offer about 180 milligrams of calcium per 2 tablespoons. They are also an excellent source of omega-3 fatty acids, fiber, and antioxidants. The calcium in chia seeds is well-absorbed by the body due to their low oxalate content, making them an ideal choice for those looking to increase their calcium intake. You can easily add chia seeds to smoothies, overnight oats, or sprinkle them over yogurt or salads for an added nutritional boost.
3. Sesame Seeds
Sesame seeds are a powerhouse of calcium, providing 280 milligrams of calcium per 2 tablespoons. They’re also a rich source of healthy fats, protein, and several important vitamins and minerals, including magnesium and iron. One of the most popular ways to enjoy sesame seeds is by incorporating tahini (sesame seed paste) into dressings, dips, or spreads. You can also sprinkle sesame seeds over salads, stir-fries, or baked goods to add both flavor and nutritional value.
4. Sunflower Seeds
Sunflower seeds may not be as widely recognized for their calcium content, but they still provide around 20 milligrams of calcium per ounce. In addition to calcium, sunflower seeds are high in vitamin E, magnesium, and selenium, all of which contribute to better immune function and skin health. They are an easy snack option, perfect for munching on throughout the day, or you can add them to salads, granola, or trail mix for a crunchy and nutritious addition.
5. Walnuts
While walnuts are better known for their heart-healthy omega-3 fatty acids, they also contain a modest amount of calcium, offering 28 milligrams of calcium per ounce. Walnuts are rich in antioxidants, which can help fight inflammation and protect against oxidative stress, and they’re also a good source of protein and fiber. Adding walnuts to your diet can support brain health, promote satiety, and provide a healthy snack option. They’re great in salads, smoothies, or on their own as a snack.
6. Brazil Nuts
Brazil nuts are not only high in healthy fats and protein but also contain a decent amount of calcium—about 45 milligrams of calcium per ounce. Brazil nuts are especially known for their high selenium content, which plays an important role in immune function and thyroid health. While Brazil nuts are nutrient-dense, it’s important to consume them in moderation, as they are also high in calories. Enjoy them as a snack or chop them up and add them to oatmeal or baked goods.
7. Flaxseeds
Flaxseeds are another excellent seed choice, containing about 26 milligrams of calcium per tablespoon. While flaxseeds are best known for their high omega-3 fatty acid content, they also offer fiber, protein, and antioxidants that promote digestive health and reduce inflammation. To get the most out of flaxseeds, it’s best to consume them ground, as this makes it easier for your body to absorb their nutrients. Add them to smoothies, oatmeal, or baked goods to boost your calcium intake.
8. Pistachios
Pistachios are not only a delicious snack but also contain a small amount of calcium, with about 30 milligrams of calcium per ounce. These nuts are rich in protein, fiber, and antioxidants, making them a great choice for heart health and weight management. While pistachios are lower in calcium compared to some other nuts and seeds, they still offer a range of health benefits. Enjoy them as a snack, add them to salads, or mix them into yogurt for added texture and nutrition.
9. Hazelnuts
Hazelnuts, with about 30 milligrams of calcium per ounce, are another nut that can contribute to your daily calcium needs. They’re also packed with vitamin E, healthy fats, and antioxidants that support skin health and reduce oxidative stress. Hazelnuts can be eaten raw, roasted, or blended into spreads like hazelnut butter. They also pair wonderfully with chocolate and can be added to both savory and sweet dishes.
10. Cashews
Cashews contain around 18 milligrams of calcium per ounce. While they’re not as calcium-rich as some other nuts, they still provide a good amount of healthy fats, protein, and magnesium. Cashews are a great addition to a plant-based diet, as they also provide essential minerals like zinc and iron. They can be used in a variety of dishes, from savory curries to creamy sauces, or enjoyed as a snack.
How to Incorporate Nuts and Seeds into Your Diet
Nuts and seeds are incredibly versatile and can be incorporated into your meals in numerous ways. Here are a few ideas to help you enjoy more of these calcium-packed snacks:
- Smoothies: Add a tablespoon of chia seeds, flaxseeds, or almonds to your favorite smoothie for an extra calcium boost.
- Salads: Sprinkle sunflower or sesame seeds over salads for added crunch and calcium.
- Baking: Incorporate ground flaxseeds or chopped nuts into muffins, bread, or granola bars.
- Snacking: Enjoy a handful of almonds, walnuts, or pistachios as a healthy snack throughout the day.
- Nut Butters: Spread almond butter, peanut butter, or tahini on toast or use it as a dip for fruit and vegetables.
Conclusion
Nuts and seeds may be small, but they pack a powerful nutritional punch, including being excellent sources of calcium. Whether you’re looking for a calcium-rich snack or an easy way to incorporate more nutrients into your meals, these nuts and seeds can help you achieve your health goals. From almonds and chia seeds to sesame and sunflower seeds, there are plenty of options to choose from, each offering a unique combination of calcium, healthy fats, and other essential nutrients. So next time you’re looking for a healthy snack or a way to boost your calcium intake, consider reaching for a handful of these small but mighty foods.