Top 10 Calcium-Rich Fruits

Calcium is an essential mineral our body requires for various functions such as building strong bones, teeth, and muscles. While most people associate calcium with dairy products, several calcium-rich fruits can help meet your daily calcium requirements. 

Incorporating calcium-rich fruits into your diet can be an excellent way to boost your calcium intake while enjoying a variety of delicious and nutritious food.

In this article. We will explore the top 10 calcium-rich fruits that you can include in your diet to ensure that you are meeting your daily calcium needs. 

Calcium supplements are a great source to improve your calcium levels

Calcium supplements can be an excellent source to improve calcium levels in the body. They are a convenient and effective way to ensure that you are meeting your daily calcium requirements, particularly if you have a calcium deficiency or cannot consume enough calcium through your diet alone. 

You can go for this calcium supplement by Nature Life Nutrition, carefully examined and most trusted by our health experts. These are typically taken orally and are easily absorbed by the body. 

Additionally, calcium supplements are best taken with a meal to enhance their absorption, and it is recommended to take them at different times from other supplements or medications to avoid any potential interactions. 

While calcium supplements can be an effective way to improve calcium levels, it is still important to consume a diet rich in calcium and vitamin D to ensure optimal bone health and overall wellness.

List of Calcium rich fruits

Here is how each of these fruits is good at improving calcium levels:

Apricots

Apricots are a great source of calcium, providing 55-60mg per 100gm. They also contain vitamin C, which can improve calcium absorption in the body. You can include them in your breakfast cereals or munch them whenever you want.

Kiwi

Kiwi is a tropical fruit rich in calcium, providing 34mg per 100gm. They are also high in fiber and vitamin C, which not only improves calcium absorption but is good for overall digestion as well.

Orange

When we are talking about calcium-rich food, how can we miss oranges? This calcium-rich food provides 40mg per 100gm. They also contain vitamin D and vitamin C, and both these minerals help in calcium absorption.

Blackberries

Blackberries are rich in calcium, providing 29mg per 100gm. They are also high in vitamins C, K, and antioxidants.

Mulberries

Mulberries are an excellent source of calcium, providing 39mg per 100gm. They also contain iron, which is essential for healthy bones.

Pineapples

Pineapple is a good source of calcium, providing 13mg per 100gm. It also contains vitamin A, vitamin K, phosphorus, and bromelain, an enzyme that can aid in calcium absorption.

Litchi

Litchi fruit is rich in calcium, providing 5mg per 100gm. Additionally, they have copper, iron, phosphorus, magnesium, and vitamin C. Vitamin C is believed to enhance calcium absorption, and it is especially beneficial for growing children.

Papaya

Papaya is a good source of calcium, providing 20mg per 100gm. It also contains vitamin C and vitamin D, which can improve calcium absorption.

Dates

Dates are an excellent source of calcium, providing 40mg per 100gm. Dates are available in various varieties, so you don’t have to worry about the taste because you will get them easily. They are also high in iron & fiber, which keeps blood circulation healthy.

Fig

Figs are a good source of calcium, where raw fig gives off 35mg per 100gm calcium, while dried figs have 162mg per 100gm calcium content in them. They are the power munchies as they are rich in magnesium, which is important for bone health and can aid in calcium absorption.

How much calcium do you need daily and what affects its absorption?

As per the RDA guidelines, daily consumption of 1000 -1200mg of calcium is preferred safe. However, there are several factors that can affect calcium absorption in our bodies. 

One of the main factors is vitamin D, which plays a crucial role in helping the body absorb calcium from food. Without adequate vitamin D levels, the body cannot effectively absorb calcium. 

Additionally, Vitamin C and calcium together have important roles in building, maintaining, and preventing bone breakdown. While calcium works in bone formation, it also helps in preventing osteoporosis. Vitamin C, on the other hand, has a major role in collagen production, and maintaining the structure of bones and teeth.

It is essential to maintain a balanced diet, adequate levels of vitamins C and D, and limit factors that can negatively impact calcium absorption to ensure optimal calcium levels in the body. 

Conclusion

While calcium supplements can be an effective way to improve calcium levels, it is still important to add calcium-rich fruits to your diet can be an excellent way to improve your calcium levels and support bone health.

Fruits such as apricots, kiwis, oranges, blackberries, mulberries, pineapple, litchi, papaya, dates, and figs are all delicious and nutritious options that can help you meet your daily calcium requirements. However, it is important to remember that a balanced diet and adequate levels of vitamin D & C are also essential for optimal calcium absorption and overall wellness.