Chia seeds 

Chia seeds can deliver a significant dose of calcium. The daily recommended calcium intake for adults is about 1000 mg and each tablespoon of chia seeds contains at least 10% of that amount [1,2]. They are also a terrific source of protein, fiber, and α-linolenic acid [2,3]. An animal study published in 2018 noted a strong correlation between long-term intake of chia seeds and bone mineral density (among other benefits), suggesting that regular consumption of chia seeds may promote musculoskeletal health [3]. This effect may not be strictly in response to calcium, however. A 2017 review of micronutrients, showed that n-3 fatty acids (such as α-linolenic acid) are likely to promote healthier bone, skeletal muscle, and cognitive function, especially in older adults [4].  

Chia seeds also contain boron, which is an essential mineral for growth and maintenance of bone, absorption of magnesium, and activation of SAMe (which plays a role in joint comfort) [5]. 

Pumpkin seeds 

While pumpkin seeds do contain some calcium, they are an excellent source of vitamin K and possibly the best source of dietary magnesium [6,7]. The USDA estimates up to 79% of all American adults do not consume the recommended amount of magnesium daily, and this proportion is likely greater in adolescents and men over 71 [7,8]. Magnesium is imperative to good health as it participates in at least 600 enzymatic reactions in the body [9]. Its contributions to the musculoskeletal system include contraction and relaxation of muscles, new protein formation, and cellular energy production [10]. When serum magnesium is too low, the mineral will be pulled from storage in bones, thereby weakening bone structure. However, just 1 oz of pumpkin seeds contains about half of the daily magnesium requirement for women and over one-third of the requirement for adult men [6,7].  

Pecans and Almonds 

Nuts are another good source of calcium and magnesium, but also contain omega-3 fatty acids and vitamin E –two powerful anti-inflammatory nutrients. Natural anti-inflammatories such as these can help with the uncomfortable symptoms of arthritis or pain and swelling in joints. Studies have shown that rheumatoid arthritis patients consuming a moderate amount of omega-3 polyunsaturated fatty acids daily (>2.7 g), relied less on non-steroidal anti-inflammatory drugs (NSAIDs) that those with less or no omega-3s in their diet [11].  

Vitamin E (α-tocopherol) is the major antioxidant found in biological membranes and is an important component of normal synovial fluid in joints. Evidence suggests that vitamin E is consumed by inflamed joints as it is used for its antioxidant activities, and so low levels of vitamin E may have a detrimental effect on inflammatory arthritis [12].  

Figs 

Dried figs are rich in antioxidants and fiber, and contain more calcium than other dried fruits. In fact, dried figs provide 5% of the RDI for calcium in one ounce (28 grams) [13]. 

Moreover, figs provide potassium and vitamin K. Eighty percent of the potassium in your body is found in skeletal muscle, where it regulates cellular hydration and conducts electricity, allowing muscles to contract [14]. Another significant portion is found in bone where it contributes to bone mass and strength, helping to prevent osteoporosis [15].  

Low vitamin K is also related to osteoporosis, as it is needed to support the action of vitamin D in the process of bone mineralization [16].