Beyond dairy: Exploring plant-based sources of calcium, with focus on sesame seeds

Milk certainly isn't the only provider of calcium! A vegan diet or an allergy to cow's milk protein doesn't automatically result in a deficiency of this important element. While plant-based products offer an excellent source of calcium, it's crucial to remember that not all sources are equally absorbable. Let's explore the plant-based foods that can serve as effective alternatives to traditional sources of calcium.

Sesame seeds are a veritable cache of calcium. A 100g serving of sesame seeds contains as much as 975 mg of this mineral, far exceeding the calcium content in the same amount of milk (about 120 mg/100g). However, it's worth noting that the bioavailability of calcium from sesame is lower than from milk, with an absorbability of about 20 per cent. This means that the body absorbs around 195 mg of calcium from a 100g serving of sesame seeds.

Although the absorption of calcium from sesame is less than from milk, it doesn't mean we should dismiss its benefits. Sesame is packed not just with calcium, but with other important nutrients such as:

• Vitamins: E, B1, B6, B9,
• Minerals: magnesium, zinc, iron, phosphorus,
• Fibre,
• Unsaturated fatty acids.

The potential health benefits of sesame include:

• Strengthening of bones and teeth,
• Prevention of osteoporosis,
• Enhancing the function of the circulatory system,
• Lowering cholesterol levels,
• Regulating blood sugar levels,
• Anti-inflammatory properties,
• Cancer prevention,
• Assistance with weight loss.

There are plenty of ways to include sesame in your diet. It makes a great addition to:

• Salads,
• Yogurts,
• Oatmeal,
• Bread,
• Cakes and desserts,
• Dishes in Oriental cuisine.

You can also grind sesame into tahini paste, a versatile ingredient perfect for hummus, salad dressings, and desserts.

Aside from sesame, there's a wealth of other plant-based products rich in calcium, such as:

• Chia seeds (636 mg of calcium in 100g),
• Almonds (269 mg of calcium in 100g),
• Saffron (721 mg of calcium in 100g),
• Tofu (350 mg of calcium in 100g),
• Broccoli (47 mg of calcium in 100g),
• Cabbage (40 mg of calcium in 100g).

A diversified intake of plant-based foods is the best approach to providing your body with all the necessary nutrients, including calcium. The addition of sesame to your diet can make a significant contribution to strengthening your bones and teeth.