Both cashews (kaju) and almonds (badam) are nutritious but relatively low in calcium compared to other calcium-rich foods. However, they can still contribute to your daily calcium intake when consumed as part of a balanced diet. Here's how to use them effectively:
1. Incorporate Them in Daily Meals
Snack on raw or roasted nuts: Have a handful of almonds and cashews as a daily snack.
Add to oatmeal or cereal: Sprinkle chopped almonds and cashews on your breakfast.
Blend into smoothies: Add a tablespoon of almond butter or cashew butter to your smoothie for added nutrients.
2. Use Nut Milk
Almond milk or cashew milk: These are good alternatives to regular milk. Some brands fortify them with calcium, which significantly boosts calcium levels.
3. Prepare Nut-based Dishes
Gravies and curries: Use cashew paste to enrich the texture of gravies.
Energy bars: Make homemade energy bars using almonds, cashews, and other seeds.
4. Combine with Other Calcium-rich Foods
Pair nuts with leafy greens, dairy products, or fortified foods to meet your calcium needs.
Calcium Content (Approximate Per 100g):
Almonds: 264 mg
Cashews: 37 mg
While these nuts provide some calcium, they are also rich in magnesium, which supports calcium absorption. However, for a significant boost in calcium, consider including other calcium-rich foods like dairy, fortified plant milk, tofu, or leafy greens in your diet.
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