It's not the milk: discover two powerful sources of calcium

When it comes to calcium, milk and dairy products are usually the first to appear on the recommended list . But this essential mineral for bones, teeth, and muscle function is also present in other less-regarded—and equally effective—foods. Among them, two deserve special mention: sardines and sesame seeds.

Sardines, especially when eaten with their bones, are one of the richest sources of calcium available in nature. They also provide quality protein and omega-3, a nutrient known for its anti-inflammatory and heart-protective properties. A single can of sardines can contain up to half an adult's daily calcium requirement.

Sesame seeds, small in size but huge in nutrients, are a versatile ally that can be sprinkled on salads, yogurts, and even incorporated into recipes like breads and sauces. Just one tablespoon provides a good amount of calcium , as well as magnesium and fiber.

How to consume sardines in a practical way

• Sardine paste: mash sardines with olive oil, lemon, and seasoning; use as a sandwich filling or topping for toast.
• Nutritious salad: combine green leaves, sardines, boiled eggs, and potatoes. A complete meal rich in calcium.
• Pasta sauce: sauté sardines with tomatoes, garlic, and herbs for a quick, tasty, and functional sauce.

Ways to include sesame in your routine

• Sprinkled: on fruit, salads, soups or rice, to add crunch and nutritional value.
• Tahini: sesame paste widely used in Arabic cuisine, can be eaten plain, with bread, or used in sauces and salads.
• Homemade granola: Mix sesame seeds with oats, honey, and nuts for a healthy, calcium-packed snack.

These combinations make calcium consumption more accessible, tasty, and diverse, demonstrating that taking care of bone health doesn't have to be limited to milk alone.

For people who don't consume milk or want to vary their diet, including sardines and sesame seeds in their menu is a practical way to maintain bone health without sacrificing flavor. The key is consistency: small daily doses can make a big difference in the long run.