Boost your calcium intake with these wholesome seeds
Calcium is essential for maintaining strong bones and teeth, debunking the myth that only dairy products can provide it. Vegans will be pleased to know that seeds are fantastic sources of this crucial mineral. By simply sprinkling these tiny nutritional powerhouses onto your meals, you not only enhance the texture and flavor but also significantly boost your calcium intake.
Chia seeds: Tiny but mighty
Chia seeds have moved beyond their use for quirky plant pets. These tiny seeds pack a significant nutritional punch, offering about one hundred seventy-seven milligrams of calcium per ounce. They're also rich in omega-3 fatty acids and fiber, making them an outstanding superfood topping. Perfect for your morning oatmeal or smoothie bowl, they enhance both the nutritional value and taste of your meal.
Poppy seeds: More than a bagel sprinkle
Poppy seeds, often found sprinkled on bagels and baked into lemon muffins, boast approximately 126 milligrams of calcium per tablespoon. These tiny seeds enhance dishes with a distinct nutty flavor and are versatile in culinary uses, from dressings to crusts for various baked goods. Historically recognized for their pain-relieving properties, poppy seeds offer more than just taste; they contribute to your daily calcium intake.
Sesame seeds: A crunchy delight
Sesame seeds, more than just a topping for hamburger buns, offer about 88 milligrams of calcium per tablespoon. These versatile seeds can be sprinkled over stir-fries or blended into tahini, providing a crunchy texture and a boost of nutrients. They are rich in essential minerals like copper, manganese, and magnesium, making them a valuable addition to various dishes for both flavor and nutritional benefits.
Sunflower seeds: The sunny super seed
Sunflower seeds, more than a snack at games, offer about 20 milligrams of calcium per ounce. They're rich in vitamin E and selenium, adding health benefits. Ideal for topping salads or yogurt, they provide a satisfying crunch. This makes them a versatile and nutritious addition to various dishes, enhancing both taste and nutritional value with their presence.
Pumpkin seeds: A fall favorite all year round
Pumpkin seeds, celebrated in autumn, are beneficial year-round. With about 15 milligrams of calcium per ounce, plus magnesium and zinc, they're nutritious. Perfect roasted as a crunchy snack or sprinkled over soups for extra texture, these seeds enhance dishes while boosting your health, making them an excellent addition to any meal for added flavor and nutritional benefits.
Hemp seeds: Plant protein powerhouse
Hemp seeds offer around 10 milligrams of calcium per tablespoon, making them more than just trendy. They're a nutritional powerhouse, providing complete protein with all nine essential amino acids. Their mild, nutty taste is ideal for blending into smoothies or mixing into vegan pesto sauces, making them a versatile addition to enhance both the flavor and nutritional profile of various dishes.
