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November 1, 2022 , dates fruit, healthy food

What foods contain calcium?

In addition to dairy products, various foods contain calcium. In the following, we introduce both dairy and non-dairy calcium foods to you:


  1. Seeds

Seeds are small food powerhouses, some of which contain a lot of calcium. Sesame seeds, celery and chia seeds can be mentioned among seeds with calcium.


For example, 1 tablespoon (9 grams) of poppy seeds provides 126 milligrams of calcium, or 13% of your daily requirement of this mineral. Seeds also provide your body with protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids.

Sesame seeds also have 9% of the daily requirement of calcium in 1 tablespoon (9 grams), plus other minerals including copper, iron and manganese.


  1. Cheese

Most cheeses are excellent sources of calcium. Parmesan cheese has the highest amount of calcium among cheeses with 331 mg of calcium in 28 grams of cheese. Softer cheeses with low density provide less calcium. Interestingly, your body absorbs calcium in dairy products much more easily than calcium from plant sources. In addition, cheeses have an abundance of protein, which is also beneficial for health. Also, hard cheeses are naturally lower in lactose, which makes them easier to digest for people with lactose intolerance. On the other hand, the results of studies show that the compounds in cheeses can reduce the risk of heart diseases. The results of another study showed that eating cheese daily is associated with a reduced risk of metabolic syndrome, which is related to a disorder in the body’s ability to metabolize and increases the risk of heart disease, stroke, and type 2 diabetes.


However, keep in mind that full-fat cheese is high in fat and calories, which can be harmful. Also, most cheeses contain a lot of sodium, which some people are sensitive to. Therefore, use moderate or low-fat cheeses daily and in moderation.