Researchers have identified sesame seeds as one of the most powerful natural foods for bone health, containing up to six times more calcium than milk by weight.

 

Researchers have identified sesame seeds as one of the most powerful natural foods for bone health, containing up to six times more calcium than milk by weight. Beyond calcium, sesame seeds are rich in magnesium, phosphorus, zinc, and compounds that stimulate collagen production — all critical for strong bones and joints.

 

Unlike dairy-based calcium, the minerals in sesame seeds are paired with healthy fats that improve absorption. Studies suggest regular consumption can support bone density, reduce joint stiffness, and lower the risk of osteoporosis, especially in aging populations and postmenopausal women.

 

Scientists also highlight sesame’s role in reducing inflammation. Chronic inflammation accelerates bone loss, but sesame lignans act as natural antioxidants, protecting skeletal tissue at a cellular level. This makes sesame seeds especially valuable for people with arthritis or joint degeneration.

 

The discovery challenges long-standing dietary assumptions. While milk has dominated calcium discussions for decades, plant-based sources like sesame may offer superior, more sustainable bone support — proving that some of nature’s smallest foods deliver the biggest structural benefits.