Calcium is an important nutrient that is not only involved in the formation of strong bones and teeth, but also in the release of hormones, muscles, nerve transfer, and blood circulation. However, 42 percent of the Americans do not take enough calcium making it a major health issue.
Dairy products, though being the primary source of calcium information, fruits rich in calcium are also a tasty, plant-based alternative source of calcium that promotes bone density, dental health and overall wellbeing.
This guide brings out the best rich sources of calcium fruits that build strong bones and teeth that should be included in your daily meals.
The reasons why Calcium is important to bones and teeth
Strong bones need calcium at all the stages of life. Approximately 99 percent of the calcium that is found in your body is stored in bones and teeth.
This is an essential mineral that helps in muscle contraction, nerve transmission, blood pressure and hormone balance.
In case of the chronic deficiency of calcium, osteoporosis, in which bones become weak and brittle takes place. In adults (particularly, postmenopausal females), bone health through calcium intake averts bone loss and lowers the risk of fractures.
The 9 Best Fruits with the most Calcium
The Calcium Champion – Prickly Pears
Prickly Pear is the highest fruit in terms of calcium with 83 milligrams per cup of the nutrient. This cactus fruit has incredible amounts of calcium, especially in its skin.
- Calcium- 83mg/cup, 58mg/whole fruit.
- Other positive aspects: Vitamin C, potassium, and beta-carotene are abundant.
- The method of consumption- consume it raw, juice it or use it in desserts.
The Plant-Based Powerhouse- Dried Figs
The dried figs are considered as the most suitable sources of calcium with 160mg per 100 grams. These are naturally sweet calcium fruits that condense nutrients in the course of drying water off.
- Calcium level: 160mg/100g, 60mg/1/4cup.
- Other advantages: Supply of calcium, potassium, and vitamin K to the bones.
- How to eat: Add oatmeal, mix with smoothies or eat as snacks.
Eat Dried Apricots – Power Snacks
When water is removed and dried apricots are cooked, the concentration of the nutrients increases and about 55-60mg of calcium per 100 grams of the dried fruits are provided with iron.
- Calcium content: 55-60mg per 100g
- Extra advantages: Rich in vitamin A, fiber and protein.
- Consumption: Eat with other sources of calcium, combine with salads, or consume as snacks.
Oranges – The Vitamin C and Calcium Pair
Approximately 60 milligrams of calcium is found in one whole orange. Oranges contain vitamin C which enhances absorption of calcium by the intestines, and thus this has a synergistic effect on bone health.
- Calcium: 40-60mg/ medium orange.
- Other benefits: Immune-promoting Vitamin C, helps to build collagen.
- How to eat: Eat whole as a source of fiber or drink calcium-enriched orange juice (350mg a 8oz)
Mulberries – The Berry of Minerals
A single cup of mulberries has 55mg of calcium with iron which is important in healthy bones. High calcium fruits are rich in vitamin K and fiber.
- Calcium content: 55mg per cup
- Other advantages: Iron, vitamin K and antioxidants.
- The way to eat: Fresh in smoothies, fresh in juice, or dried as snacks.
Blackberries – The Anti-Oxidant Warriors
The amount of calcium in one cup of fresh blackberries is 42 milligrams of calcium. These dark berries have strong bioactive substances that are anti-inflammatory and antioxidants.
- Calcium content: 29-42mg per cup
- Other advantages: Fiber rich, low-calorie, strong antioxidants.
- Consumption: Add to yogurt, freeze to make smoothies or eat raw.
Prunes- The Digestive Health Supporter
Prunes are popular due to their digestive properties and they provide calcium to build strong bones. A glass of prune juice has 55mg calcium whereas whole prunes have 43mg in 100 grams.
- Calcium level: 55mg/glass of juice, 43mg/100g.
- Other advantages: It has boron which aids absorption of calcium, promotes gut health.
- How to take them: Take them as snacks or ingest prune juice.
Kiwi- The Potassium and Magnesium Star
Kiwi is more vitamin c than an orange and also one of the fruits with the highest magnesium and potassium. Approximately, 34 milligrams of calcium can be found in every 100 grams.
- Calcium content: 34mg per 100g
- Gut health, inflammation reduction, vitamin C benefits: additional advantages.
- Eating: To eat: Fresh: cut into bowls, smoothy.
Dates Minerals and Natural Energy
Approximately 64 milligrams of calcium are contained in every 100 grams of dates. These are naturally sweet fruits that are rich in calcium and build strong bones and teeth, and therefore they are an excellent source of energy.
- Calcium content: 64mg per 100g
- Other advantages: Good source of potassium, magnesium, natural energy enhancer.
- How to use: As natural sweeteners in desserts, smoothies or whole fruit snacks.
Read also: Top 5 Foods That Help Ease Arthritis Symptoms Naturally
The absorption of calcium in fruits is enhanced by bodily functions
Pair with Vitamin D Sources
To make sure that calcium is well utilized by your body, you need to have sufficient vitamin D and magnesium. Vitamin D increases calcium absorption in the guts. Eat fortified plant milk, mushrooms or expose yourself to the sun regularly.
Abbreviate with Other Calcium-Rich Plant Foods
To balance fruits with other sources of calcium such as fortified plant milks, tofu, almonds, tahini and leafy greens to achieve the optimum calcium intake that supports bone health. Cala calcium requirements can be satisfied by an adequately designed vegetarian diet.
Don’t Exceed 500mg at Once
To achieve maximum absorption, not more than 500mg of calcium should be taken at a time. Divide larger intakes into smaller portions during the day of various vegetables and fruits that contain high levels of calcium.
Add Vitamin C-Rich Choices
The use of vitamin C contributes significantly towards the production of collagen and the healthy preservation of bones and the structure of teeth. Vitamin C is present in many fruits that contain calcium as a perfect combination.
Constructing a Bone-Healthy Diet
Daily Calcium Requirements
- Adults (19-50 years): 1,000mg daily
- Women (51+ years): 1,200mg daily
- Men (71+ years): 1,200mg daily
- Teens (14-18 years): 1,300mg daily
Sample (daily) Calcium Intake (fruits)
- Breakfast: 1 orange (60mg) + 1/4 cup of dried figs (60mg) = 120mg.
- Snack in the middle of the day: Dried apricots (55mg)
- Lunch: Blackberry salad (42mg)
- Afternoon snack: Fresh kiwi (34mg)
- Dinner: Mulberries (55mg) in dessert.
Fruits: 366mg (including fortified foods, leafy greens, and seeds, you get the daily requirements)
Read also: Doctor Shares 6 Fruits That Actively Support Your Digestive System
Other Prizes of Fruits Rich with Calcium
Cardiovascular Health
Fruits that contain a lot of calcium to build bones are healthy to the heart as they contain potassium and other antioxidants that do not inflame the body and maintain a healthy blood pressure.
Aids Digestive Function
Such fruits as prunes, kiwi, and figs contain a large amount of fiber, as well as calcium, which stimulates the health of the gut and regular stool.
Supply of Necessary Micronutrients
In addition to calcium, the fruits also provide vitamin K, magnesium, phosphorus and boron among others- essential in overall bone health and bone density.
Supports Weight Management
The fruits with high levels of calcium are usually low in calories and offer natural sweetness and fiber in addition to satisfying hunger, and are therefore suitable in maintaining a healthy weight.
Practical Hints in Boosting Fruit-Based Calcium
- Begin your day with orange juice that is enriched with calcium or oatmeal that has dried figs.
- Snack intelligent by having dried apricots, prunes or dates on hand.
- Prepare kiwi, blackberry, and fortified plant milk smoothies.
- Cream of tart yogurt with fresh mulberries and figs cut into pieces.
- Prepare fruit salads using blackberries, oranges, and other calcium fruits.
- Make cookies with dried figs, dates, and apricots.
- Prepare energy balls using dried figs, nuts rich in calcium and dates.
In addition to Fruits: Supplementary Sources of Calcium
In order to have an optimal bone density, mix calcium rich fruits with:
- Leafy: Kale, collard greens, bok choy.
- Seeds: Chia, poppy, sesame seeds.
- Fortified foods: Orange juice, plant milks and cereals.
- Legumes: beans, chickpeas, lentils (white).
- Nuts: Almonds, Brazil nuts
The Bone Health Benefits of Exercise
Bones undergo the need of mechanical stress to ensure strength despite adequate caloric intake of calcium. Resistance training, dancing, walking, and running are exercises that build bone and avoid loss of calcium.
Final Thoughts
The daily habit of including calcium-rich fruits to build tough bones and teeth is a healthy and pleasurable way of maintaining bones.
To the calcium champion prickly pear to the Vitamin-rich oranges together with the fiber-rich dried figs, these nine fruits offer essential minerals and offer other benefits to health.
It is important to keep in mind that the health of the bones has to be approached in a holistic manner: alongside high-calcium fruits, one should consume other foods with high levels of nutrients, ensure that the vitamin D level is appropriate, do regular exercises, and refrain from consuming too much sodium and caffeine as these substances increase the rate at which the bones lose calcium.
Begin with adding at least one or two fruits that contain a lot of calcium to your meals today. Preventing osteoporosis, promoting the growth of children or keeping your bones as healthy as possible, these fruits containing the largest amounts of calixta are the natural response to nature because they are the most suitable fruits that make your bones stronger and healthier.