what is calcium?
calcium is the most abundant mineral in the body, with the vast majority stored in bones and teeth. it's widely known for its role in bone health, but it's also involved in several other important bodily functions. sesame seeds are a notably rich plant based source of calcium.
its role in the body
calcium contributes to the maintenance of normal bones and teeth, normal muscle function, normal blood clotting, and normal neurotransmission. it also plays a role in normal energy yielding metabolism and the normal function of digestive enzymes. bone health is built over a lifetime, and adequate calcium intake, alongside other factors such as vitamin d, weight bearing exercise and overall diet, is one part of supporting long term bone strength.
good dietary sources
- sesame seeds and tahini
- dairy products such as milk, cheese and yoghurt
- fortified plant milks
- leafy greens like kale and broccoli, and tinned fish with edible bones
calcium from sesame seeds and some leafy greens can be less readily absorbed than calcium from dairy, partly due to naturally occurring compounds like oxalates, so it's helpful to draw on a range of sources rather than relying on just one.
things to consider
people who avoid dairy, including those following a vegan diet, may want to pay particular attention to including a variety of calcium sources, such as sesame seeds, fortified plant milks and leafy greens, and may benefit from advice from a registered dietitian. vitamin d works closely alongside calcium to support its absorption, so it's often considered together with calcium intake, particularly in the uk given lower sunlight exposure for much of the year. very high dose calcium supplements should generally only be taken on medical advice, since excessive supplemental calcium has been linked to certain health concerns in some research.
the takeaway
calcium is fundamental to bone health and several other bodily functions, and sesame seeds offer a genuinely useful plant based way to support intake, particularly alongside other calcium and vitamin d sources.