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October 31, 2022 , dates fruit, healthy food

Nuts and seeds with calcium

Nuts are one of the most important food sources of calcium and phosphorus. Just like calcium, phosphorus contributes to the health of bones, teeth, hair and nails. Phosphorus plays an important role in the consumption of carbohydrates and fats in the body, it is also responsible for cell repair and energy storage.

Sunflower seeds are rich in calcium, phosphorus and magnesium. This seed also contains unsaturated fat and helps reduce body cholesterol. It is recommended to consume it in moderation, especially raw and without salt.

Almonds have the highest level of calcium among nuts. Tree almonds are rich in fiber, protein, healthy fat and a lot of phosphorus, magnesium, manganese and vitamin E are found in it.


Brazil nuts are another useful source of calcium. Consuming half a cup of these nuts provides 213 mg of calcium to the body. This means it provides 21% of your daily requirement.

Flax seeds are rich in calcium, phosphorus, magnesium, manganese and selenium. One tablespoon of it has 53 calories and provides 30 mg of your calcium requirement.

Chia seeds are a complete and excellent food. One tablespoon of it contains 80 mg of calcium. Reducing blood pressure, reducing arthritis pain, and losing weight are the most important properties of chia seeds.

Sesame seeds are another source of magnesium and calcium. Each roasted sesame seed contains 101 grams of magnesium and a large amount of zinc. Both magnesium and zinc are effective in the health of bones, nails, hair and teeth.