Calcium is an essential mineral that plays a crucial role in maintaining strong bones and teeth, regulating muscle contractions, and supporting overall health.

While dairy products are commonly associated with high calcium content, many nuts are also excellent sources of this vital nutrient. Incorporating calcium-rich nuts into your diet can be an easy and tasty way to boost your calcium intake. In this article, we will explore five nuts that are exceptionally high in calcium.

1. Almonds

Almonds are not only delicious but also packed with various nutrients including calcium. Just one ounce of almonds contains about 76 milligrams of calcium, accounting for 8% of the recommended daily intake for adults.

Additionally, almond skins are rich in antioxidants that promote heart health and reduce inflammation.

2. Brazil Nuts

Brazil nuts are well-known for their selenium content, but they are also a great source of calcium. A one-ounce serving of Brazil nuts provides approximately 45 milligrams of calcium, contributing to almost 5% of the daily recommended intake.

These nuts are also rich in healthy fats, protein, and other minerals.

3. Pistachios

Pistachios are not only tasty and satisfying but also a fantastic source of calcium. With around 30 milligrams of calcium per ounce, eating pistachios can help you attain about 3% of the recommended daily intake of calcium.

These nuts are also rich in fiber, healthy fats, and antioxidants that enhance overall health.

4. Hazelnuts

Hazelnuts, also known as filberts, are another calcium-rich nut variety. Consuming one ounce of hazelnuts can provide you with approximately 21 milligrams of calcium, contributing to about 2% of the recommended daily intake.

Moreover, hazelnuts are a good source of vitamin E, healthy fats, and dietary fiber.

5. Walnuts

Walnuts, with their distinct flavor, are not only delicious but also a good source of calcium. One ounce of walnuts contains roughly 28 milligrams of calcium, making up about 3% of the recommended daily intake.

Additionally, walnuts are high in omega-3 fatty acids, antioxidants, and other essential nutrients.

Incorporating a variety of calcium-rich nuts into your diet is a convenient way to increase your calcium intake without relying solely on dairy products.

Besides their calcium content, nuts also offer numerous health benefits, such as reducing the risk of heart disease and improving brain health.

Remember that while nuts are nutrient-dense, they are also high in calories. Therefore, it’s important to consume them in moderation and incorporate them into a well-balanced diet.