JUST-IN: Keep your bones, heart and brain healthy by eating this one seed every day

Milk is widely recognised as an excellent source of calcium, but there’s one superfood snack that can offer even greater benefits. Instead of grabbing milk from the fridge for your calcium needs, consider reaching for a bag of sesame seeds, as this unexpected nutrient-dense option contains more calcium.

Sesame seeds are a far superior source of calcium compared to milk. For instance, 100 grams of sesame seeds provide approximately 980 milligrams of calcium, whereas 100 millilitres of milk offers about 125 milligrams. This makes sesame seeds an excellent option for anyone aiming to boost their calcium intake.

This quantity takes up a large portion of the daily calcium needs for most adults. The NHS says that people between 19 and 64 years old require 700mg of calcium daily. It adds: “You should be able to get all the calcium you need from your daily diet.” However, excessive calcium intake (exceeding 1,500mg daily) may result in stomach discomfort and diarrhoea. For those who are lactose intolerant, increasing sardine consumption can provide a valuable source of calcium without the dairy risks. Sesame seeds are typically available in most supermarkets, with Tesco, for example, selling a 100g bag for £1.20 and Aldi selling a 42g bottle for 85p.

What is calcium, and why is it important?

Calcium is the most abundant mineral in the human body, with over 99% stored in the bones and teeth. It is essential for strong bones and teeth, healthy muscle and nerve function, and normal blood clotting. It is also important for heart health, blood vessel function, and hormone secretion.

The NHS says: “Calcium has several important functions. These include helping build bones and keep teeth healthy, regulating muscle contractions, including your heartbeat and making sure blood clots normally. A lack of calcium could lead to a condition called rickets in children, and osteomalacia or osteoporosis in later life.” Calcium is essential for muscle movement and for transmitting messages through nerves from your brain to every part of your body. It also aids in the circulation of blood through blood vessels and plays a role in hormone release that influences various bodily functions. Additionally, vitamin D is important for helping your body take in calcium.

• • Bone health: Calcium is a fundamental element of bones, providing the necessary strength and density to support the body’s framework and enable movement.
  • Muscle function: Calcium is crucial for muscle contraction and relaxation, which allows for movement and helps maintain posture.

• Nerve function: Calcium transmits nerve signals, ensuring effective communication between the brain and the body.
• Blood clotting: Calcium is vital for the clotting process, aiding in the cessation of bleeding and minimising blood loss from injuries.
• Heart health: Calcium contributes to the regulation of heart rhythm and blood pressure, supporting overall cardiovascular well-being.

Other benefits:

• May help regulate blood pressure.
• May assist in weight management.
• May help prevent kidney stones.
• May protect against certain cancers and diabetes.

Besides milk and seasme  seeds, there are various other foods rich in calcium, including cheese and other dairy foods, green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium, but the body cannot digest it all). There are also soya drinks with added calcium, bread and anything made with fortified flour and fish, where you eat the bones, such as sardines and pilchards.

Sesame seeds and sesame seed oil can be used for cooking in all different types of ways – including in salads, smoothies, yoghurts, stir-fries and more. The seeds might be useful in managing cholesterol, too, as they help maintain the level of ‘good’ cholesterol (HDL) and lower ‘bad’ cholesterol (LDL) in the blood.

What does the Department of Health and Social Care advise?

You can get all the calcium necessary by eating a diverse and well-balanced diet. If you choose to use calcium supplements, be cautious not to exceed the recommended amount, as excessive intake can be potentially harmful. A daily intake of 1,500mg or less is generally considered safe. Always speak to your doctor before making any drastic diet and lifestyle changes, and if you have any questions about your calcium intake levels. Calcium supplements may interact with specific medications, and some drugs can reduce the calcium levels in your body.