The seed rich in calcium little consumed in the United States: strengthens bones and fights osteoporosis
It is a food with great benefits that remains unpopular in the American diet.
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In the United States, where the consumption of calcium supplements is common to strengthen bones, there is a natural food with a high content of this mineral that is still underutilized: sesame seeds. Also known as sesame in some regions, this seed is an exceptional source of calcium, surpassing many dairy products in its nutritional value.
Despite its presence in some international recipes and in products like bread and cookies, compared to other nuts and seeds, sesame seeds still have limited consumption in the country. It is considered one of the seeds richest in calcium, with approximately 975 mg of this mineral per 100 grams in its natural form and up to 1,400 mg when toasted.
This amount is significantly higher than that of milk, making it an excellent ally for strengthening bones and preventing diseases such as osteoporosis. In addition to calcium, sesame seeds are a source of magnesium, phosphorus, and zinc, essential minerals for bone and muscle health.
They also contain lignans, a type of antioxidant with anti-inflammatory properties that promote heart health and help reduce cholesterol. Despite its benefits, sesame seeds are not among the most consumed foods in the United States.
While in Asian and Middle Eastern countries, it is an essential ingredient in sauces, bread, and traditional dishes, in the American diet its presence is rather secondary, limited to dressings, burgers, or as part of tahini, the sesame paste used in hummus.
The unfamiliarity with its properties could be one of the factors explaining its low popularity. However, with the growing interest in healthy eating and the rise of plant-based diets, more and more people in the United States are discovering the benefits of sesame seeds and how to incorporate them into their meals.
Incorporating sesame seeds into the diet is simple. They can be added to salads, yogurts, smoothies, or mixed with other ingredients in sauces and dressings. They are also an excellent complement to rice, chicken, or fish dishes, providing a crunchy and nutritious touch.
