Nuts and seeds are supportive calcium sources. Sesame (tahini), chia, and certain seeds often stand out; among nuts, almonds are commonly recognized for calcium contribution. Portion reality matters: a handful can help, but it won’t single-handedly deliver 1,000 mg/day. Tahini can be more calcium-dense, yet it is energy-dense, so portion control is essential. Nuts and seeds also provide magnesium and other micronutrients that support bone metabolism. Use an integration strategy: add almonds to yogurt, use tahini with whole grains, sprinkle seeds on salads. If you have kidney-stone history or special restrictions (e.g., oxalate sensitivity), personalize choices with professional guidance.