The Surprising Candidates for High-Calcium Spices
When considering dietary calcium sources, few people think to look in their spice collection. Yet, several dried herbs and seeds are exceptionally rich in this crucial mineral. While you won't consume them in large quantities, adding these spices can provide a small but beneficial boost to your daily intake, contributing to stronger bones and overall health.
Poppy Seeds: The Calcium Powerhouse
Among the top contenders, poppy seeds stand out for their impressive mineral content. Just one tablespoon of poppy seeds contains 126 to 127 milligrams of calcium, which is approximately 13% of the recommended daily intake. These tiny seeds are also rich in other bone-supporting minerals, such as magnesium and manganese, as well as fiber and healthy fats. Soaking or grinding poppy seeds can increase the bioavailability of the calcium, making it easier for the body to absorb.
Sesame Seeds: A Classic Mineral Source
Sesame seeds are another excellent source of calcium, particularly when compared to other seeds. A single tablespoon contains about 9% of the Daily Value for calcium. Like poppy seeds, they also provide copper, iron, and manganese. A staple in many cuisines, sesame seeds can be used whole, ground into a paste like tahini, or sprinkled over salads and stir-fries to add both flavor and nutrients.
Dried Herbs: Concentrated Calcium
Dried herbs offer a concentrated form of many nutrients, including calcium. Research has shown that some dried herbs, per 100 grams, contain surprisingly high amounts of calcium. These include:
- Dried Oregano: Containing up to 1597 mg of calcium per 100 grams, dried oregano is one of the most calcium-dense herbs available.
- Dried Marjoram: A close relative of oregano, dried marjoram boasts an even higher calcium concentration, up to 1990 mg per 100 grams.
- Dried Thyme: This aromatic herb is another notable source, with 405 mg of calcium per 100 grams.
- Dried Basil: A popular Mediterranean herb, dried basil also adds a respectable amount of calcium.
Cinnamon: Sweet Spice with a Mineral Kick
This popular sweet and savory spice is also a solid contributor of calcium. According to nutritional data, a tablespoon of ground cinnamon contains over 80 mg of calcium. While you'll typically use less than a tablespoon, sprinkling it on oatmeal, coffee, or baked goods is an easy way to slightly increase your intake.
Comparison Table: Calcium Content in Spices (per 100g)
To put things in perspective, here's a comparison of calcium levels in some of the most nutrient-dense spices and seeds based on available data:
| Spice/Seed | Calcium (mg per 100g) | Notes |
|---|---|---|
| Dried Marjoram | 1990 | A culinary herb with one of the highest concentrations. |
| Dried Oregano | 1597 | Excellent source, with strong anti-inflammatory properties. |
| Cinnamon (Ground) | 1414 | A significant contributor, especially for those with low intake. |
| Poppy Seeds | 1438 | A versatile seed, also rich in other minerals. |
| Cardamom | 620 | Offers a wide range of minerals and vitamins. |
| Cumin | 180 | A common spice in curries and Mexican dishes, also rich in iron. |
Flavorful Ways to Add Calcium-Rich Spices
Boosting your calcium intake with spices is simple and adds complexity to your dishes. Here are some ideas:
- Yogurt and Oatmeal: Sprinkle ground cinnamon or poppy seeds over your morning yogurt or oats. A small amount adds a delicious flavor and a boost of calcium.
- Salad Dressings and Toppings: Mix poppy or sesame seeds into homemade vinaigrettes or sprinkle them directly onto salads for a nutty crunch.
- Baked Goods: Add poppy seeds to breads, muffins, and bagels. Cinnamon is a natural fit for many sweet and savory baked treats.
- Seasoning Blends: Use dried oregano and thyme in seasoning rubs for meats, poultry, or roasted vegetables. They work particularly well in Mediterranean and Italian dishes.
- Curries and Stews: Cumin, coriander, and cloves are common in many curry powders and can enhance the mineral content of your stews and soups.
- Tahini Sauce: Blend sesame seeds into a paste to make tahini, a delicious and calcium-rich sauce for sandwiches, falafel, and salads.
Beyond Calcium: Additional Health Benefits
These spices and seeds offer more than just a mineral boost. Their benefits come from a range of compounds that promote overall wellness:
- Antioxidants and Anti-inflammatory Properties: Many spices, including cinnamon, oregano, and cloves, are rich in antioxidants that protect against cellular damage and have anti-inflammatory effects.
- Blood Sugar Regulation: Cinnamon has been studied for its potential to help lower blood sugar levels.
- Digestive Health: Cumin and poppy seeds are known to aid digestion due to their high fiber content.
- Heart Health: The omega-6 fatty acids and fiber in seeds like poppy and sesame can contribute to better cardiovascular health.
A Note on Serving Size and Absorption
It is important to remember that while the calcium content per 100g is high for these spices, the amount consumed in a typical meal is very small. For instance, you might use only a gram or two of a dried herb. While still beneficial, these spices should be considered a nutritional supplement to a diet rich in other calcium sources like dairy, leafy greens, or fortified foods. Additionally, some plant-based calcium sources, like poppy seeds, contain compounds that can slightly inhibit absorption, so it's good practice to consume a variety of sources.
Conclusion
For those wondering what spice is high in calcium, the clear winners are poppy seeds and dried herbs like oregano and marjoram. While not a replacement for primary sources of calcium, incorporating these flavorful additions into your meals can be a simple and effective strategy to boost your overall mineral intake. From sprinkling seeds on your morning toast to seasoning your dinner with dried herbs, there are many delicious ways to enjoy their benefits.
