Sesame seeds are a nutritious food that can help increase calcium intake. They also provide protein, healthy fats, magnesium, iron, and other minerals. They can be easily added to everyday meals.
How sesame seeds help
Sesame seeds contain a significant amount of calcium, so including them regularly in a balanced diet can contribute to your daily calcium intake. They are especially useful for people who don't consume much dairy.
Ways to eat sesame seeds
- Sesame chutney: Roast sesame seeds lightly and grind them with garlic, green chilli, spices, and a little salt.
- Add to vegetables: Sprinkle roasted sesame seeds over cooked vegetables or salads.
- Sesame roti: Mix a small amount of sesame seeds into wheat or multigrain flour.
- Sesame ladoo: Combine sesame seeds with jaggery for an occasional homemade snack.
- Add to yogurt: Sprinkle roasted sesame seeds over curd or yogurt.
- Use tahini: Tahini is a paste made from ground sesame seeds and can be added to meals or spreads.
How much should you eat?
A small serving, such as 1–2 tablespoons a day, can be included as part of a balanced diet. Sesame seeds are calorie-dense, so large quantities aren't necessary.
Tips for better use
Lightly roasting sesame seeds can improve their flavor and make them easier to incorporate into meals. However, don't rely on sesame seeds alone to correct a calcium deficiency. Include other calcium-rich foods such as milk, curd, paneer, ragi, tofu, and calcium-fortified foods.
If you have been diagnosed with low blood calcium, especially if you have muscle cramps, tingling, numbness, or unusual weakness, consult a healthcare professional rather than trying to correct it only through diet.