Fruits That Rich In Calcium are the sweet, fleshy, edible parts of plants that we normally eat as healthy food. These plants are easy to grow and have many health benefits for us. Among the hundreds of different types of fruits there are, some contain a certain nutritional factor which is so important for our body. One of these nutrients is Calcium that is used in building bones and teeth.
7 Calcium-Rich Fruits To Ensure Healthy Bones And Teeth
We’ll list fruits high in calcium so you can eat them and get the most health advantages.
- Minerals play a crucial role in our body
- It is also one of the most abundant minerals in the human body
- Load up on calcium rich fruits that may help you keep healthy
Our bodies depend heavily on minerals, and calcium is one of the most significant minerals. After all, it is in charge of promoting the growth of strong teeth, bones, muscles, and much more. Additionally, it is one of the minerals that is found in the human body in the greatest amounts and is vital for good health.
According to Harvard University, women under the age of 50 need 1,000 milligrams of calcium everyday, and women over 50 need 1,200 milligrams. Your dietary choices enable you to consume the ideal quantity of calcium, which you require for essential bodily processes. While you may be aware of the typical calcium-containing diet, which may include dairy products, there are other fruits that are calcium-rich. We will list fruits high in calcium so you can eat them and get the most health advantages, but first, let’s discuss the function of calcium in our bodies.
What Role Does Calcium Play In Our Body?
In our body, calcium serves a variety of purposes. It uses more than 90% of the calcium you consume to maintain the strength of your bones and teeth, supporting skeletal function and structure. The remaining calcium is used for cell signaling, muscular contraction, blood clotting, and neuron function. Calcium is depleted by the body cells as a result of numerous bodily processes. Additionally, it is crucial for preserving a normal heartbeat.
What Happens To Your Body When You Are Calcium Deficient?
Your health may also be impacted by a deficit in vitamin D, phosphorus, or magnesium, all of which are necessary for calcium absorption. Here are a few causes of calcium deficiency that you should be aware of.
- Old age
- Menopause
- Poor absorption of calcium in the body
- Medications
- Inadequate consumption of calcium-rich foods
Symptoms of calcium deficiency
- Muscle cramps
- Dry skin
- Brittle nails
- Tooth decay
- Late puberty
- PMS symptoms
- Tooth decay
- Insomnia
You may, for the most part, also have conditions like excessive blood pressure, osteoporosis, and cardiovascular disease.
These calcium-rich fruits could help you consume more of this mineral without having to exclusively consume dairy products.
1. Apricots
Apricots top the list of the numerous fruits high in calcium. Add more apricots to your diet by including them into salads and morning cereals, or simply eat them straight up.
2. Kiwi
Kiwis are also high in calcium, which is good for the body, in addition to vitamin C. According to reports, the tropical fruit contains 60 milligrams of calcium. Be sure to consume the fruit or down a glass of kiwi juice quickly.
3. Oranges
Who could anyone dislike oranges? We frequently eat them without realizing their health benefits. After vitamin C, oranges are among the finest providers of calcium.
4. Berries
Blackberries, strawberries and raspberries are a few fruits that are good sources of calcium. Toss them in your salads or eat them fresh. They are known to contain more than 20 milligrams of calcium each.
5. Pineapples
Pineapples are great fruits; however, may not be recommended to diabetics. These juicy fruits are said to be loaded with calcium along with other vitamins and minerals.
6. Litchi
The least calcium-rich fruit is the litchi, but when combined with other fruits in a fruit bowl, it simply increases the mineral content.
7. Papaya
Papaya contains a generous amount of calcium; it is said to have about 20 milligram per 100 grams of servings. Whether you eat it raw or cooked, it makes for a super healthy fruit.
Top Fruits High in Calcium
Calcium content varies among fruits, but it is generally low in most of them.
Olives, rhubarb, dates, orange, figs, kiwis, limes, currants, blackberries, and raisins are some of the fruits with the highest calcium content. Lemon, raspberries, jackfruit, grapefruit, papaya, strawberries, apricot, pineapple, cherries, and avocado are further calcium-rich fruits.
In addition to taking into account the daily requirements for each gender, we estimated the top fruits for calcium using both their usual measurement and 200 calories. Here are the top 20 fruits with the most calcium.
Olives
In 1 cup, olive has 118mg of calcium, or about 12% for adults.
| Calcium | |
|---|---|
| 118mg in 1 cup (134.4g) | 152mg in 200 Calories (172g) |
| 12% | 15% |
Complete nutrition for Olives
Rhubarb
1 cup of rhubarb contains 105mg of calcium, or about 10% for adults.
| Calcium | |
|---|---|
| 105mg in 1 cup (122g) | 819mg in 200 Calories (952g) |
| 10% | 82% |
Complete nutrition for Rhubarb
Dates
1 date has 15mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 15mg in 1 date (24g) | 46mg in 200 Calories (72g) |
| 2% | 5% |
Complete nutrition for Dates
Orange
1 cup of orange contains 80mg of calcium, or about 8% for adults.
| Calcium | |
|---|---|
| 80mg in 1 cup (185g) | 187mg in 200 Calories (435g) |
| 8% | 19% |
Complete nutrition for Orange
Figs
1 large fig has 22mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 22mg in 1 large (64g) | 95mg in 200 Calories (270g) |
| 2% | 9% |
Complete nutrition for Figs
Kiwi
1 cup of kiwi contains 61mg of calcium, or about 6% for adults.
| Calcium | |
|---|---|
| 61mg in 1 cup (180g) | 111mg in 200 Calories (328g) |
| 6% | 11% |
Complete nutrition for Kiwi
Lime
In 1 fruit, lime has 22mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 22mg in 1 fruit (67g) | 220mg in 200 Calories (667g) |
| 2% | 22% |
Complete nutrition for Lime
Currants
1 cup of currant contains 37mg of calcium, or about 4% for adults.
| Calcium | |
|---|---|
| 37mg in 1 cup (112g) | 118mg in 200 Calories (357g) |
| 4% | 12% |
Complete nutrition for Currants
Blackberry
In 1 cup, blackberry has 42mg of calcium, or about 4% for adults.
| Calcium | |
|---|---|
| 42mg in 1 cup (144g) | 135mg in 200 Calories (465g) |
| 4% | 13% |
Complete nutrition for Blackberry
Raisins
1 cup of raisin contains 46mg of calcium, or about 5% for adults.
| Calcium | |
|---|---|
| 46mg in 1 cup (165g) | 19mg in 200 Calories (68g) |
| 5% | 2% |
Complete nutrition for Raisins
Lemon
In 1 fruit, lemon has 15mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 15mg in 1 fruit (58g) | 179mg in 200 Calories (690g) |
| 2% | 18% |
Complete nutrition for Lemon
Raspberries
1 cup of raspberry contains 31mg of calcium, or about 3% for adults.
| Calcium | |
|---|---|
| 31mg in 1 cup (123g) | 96mg in 200 Calories (385g) |
| 3% | 10% |
Complete nutrition for Raspberries
Jackfruit
In 1 cup, jackfruit has 40mg of calcium, or about 4% for adults.
| Calcium | |
|---|---|
| 40mg in 1 cup (165g) | 51mg in 200 Calories (211g) |
| 4% | 5% |
Complete nutrition for Jackfruit
Grapefruit
1 cup of grapefruit contains 51mg of calcium, or about 5% for adults.
| Calcium | |
|---|---|
| 51mg in 1 cup (230g) | 105mg in 200 Calories (476g) |
| 5% | 10% |
Complete nutrition for Grapefruit
Papaya
In 1 cup, papaya has 29mg of calcium, or about 3% for adults.
| Calcium | |
|---|---|
| 29mg in 1 cup (145g) | 93mg in 200 Calories (465g) |
| 3% | 9% |
Complete nutrition for Papaya
Strawberries
1 cup of strawberry contains 24mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 24mg in 1 cup (152g) | 100mg in 200 Calories (625g) |
| 2% | 10% |
Complete nutrition for Strawberries
Apricot
In 1 cup, apricot has 20mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 20mg in 1 cup (155g) | 54mg in 200 Calories (417g) |
| 2% | 5% |
Complete nutrition for Apricot
Pineapple
1 cup of pineapple contains 21mg of calcium, or about 2% for adults.
| Calcium | |
|---|---|
| 21mg in 1 cup (165g) | 52mg in 200 Calories (400g) |
| 2% | 5% |
Complete nutrition for Pineapple
Healthy Foods High in Calcium
There is a lot of calcium in your body. Your bones and teeth hold about 99% of this mineral. Your soft tissues and blood contain the remaining 1%.
For the development and maintenance of strong bones, calcium-rich diets are essential. Furthermore, healthy cell activity depends on this vitamin. Your body needs calcium to maintain healthy blood pressure, hormone levels, and cell-to-cell communication as well as to support muscle and neuron function.
Why You Need Calcium
Calcium is essential for nearly every process in the body. Your body can’t produce calcium. You need to get calcium through foods and supplements, but your body can better absorb it from food. Calcium is also present in some medications such as antacids. The recommended daily amount of calcium is 1,300 milligrams (mg) per day for adults, children, as well as pregnant and lactating women.
Calcium serves as a critical nutrient for:
Cellular Function
Your blood must always contain a specific amount of calcium for your cells to function properly. Your body will take calcium from your bones when the blood level of calcium drops.
Bone Health
Your bones are constantly being rebuilt and broken down. Before the age of 30, you create bone more quickly than it gets broken down. After age 30, the rates are the opposite. Because of this, older individuals tend to have more fragile bones that are more prone to shattering.
When there is an imbalance between bone formation and bone breakdown, osteoporosis develops. To lower your risk of developing osteoporosis, you should strive to make the strongest, densest bones before age 30. Consuming enough calcium is one approach to stop bone loss after the age of 30. Your body will need to extract less nutrients from your bones as a result.
Blood Pressure Control
Calcium is necessary to maintain appropriate blood pressure since it aids in the contraction and relaxation of blood vessels. According to recent studies, calcium must come from food sources rather than supplements in order to provide this advantage.
Decreased Risk of Kidney Stones
By reducing the absorption of oxalates, which are present in many plant foods like spinach, beets, raspberries, and sweet potatoes, calcium also helps to prevent kidney stones from developing. Oxalates are linked to an increased incidence of kidney stones. Only naturally occurring calcium, not calcium supplementation, can help lower this risk.
Foods With Calcium
Although there are many supplements available, experts advise getting at least half of your calcium from food rather than pills.
The following eight foods are among the greatest calcium sources on the market:
- Dairy products
Products like milk, yogurt, and cheese are rich in calcium and also tend to be the best absorbed sources of it. Calcium is not absorbed as well from plant and fortified foods. - Soybeans
Dry-roasted soybeans are a good source of calcium. A half-cup contains 230 mg of calcium, making them an excellent source of calcium for those who follow a vegan diet. - Dark Green, Leafy Vegetables
Cooked kale, spinach, and collard greens are all good calcium sources. Collard greens having the highest amount: a half-cup provides 175 mg of calcium. - Calcium-Fortified Foods
Orange juice and cereals are often fortified with calcium. Calcium citrate malate is a well-absorbed form found in some fortified juices. There are also fortified cereals that provide as much as 1,000 mg of calcium per serving. - Canned Salmon
Aside from dairy products, canned salmon is one of the best dietary sources of calcium. Just 3 ounces of canned salmon provides 181 mg. Salmon also contains Vitamin D, which helps your body absorb more calcium. - Figs
Five dried or fresh figs provide your body with 135 mg of calcium. Papayas and oranges are two other fruits high in calcium. - Flour Tortillas
Good news for carb lovers: one 10-inch flour tortilla provides you with 90 mg of calcium. - Canned Baked Beans
Four ounces of canned baked beans contain 160 mg of calcium. Beans also contain a lot of fiber.
Top 10 Calcium Rich Foods in India for Stronger Bones | Bodywise
Indian meals high in calcium are crucial for the body to develop healthy bones. Here is a list of all the fruits and meals high in calcium. Continue reading to learn more.
The foundation of a fit body is a healthy diet and way of living. A complete meal should include all the essential nutrients the body needs in the right amounts. The human body needs calcium as a vital nutrient to maintain the strength of the bones and teeth. In India, a wide variety of calcium-rich fruits and vegetables meet this need. Read on to learn more about them.
What Is Calcium?
Calcium is one of the essential nutrients that the human body and all living organisms require. This nutrient is needed to maintain bone and tooth health. About 99% of the body’s calcium is present in bones and teeth.
A crucial calcium-related information to be aware of is the requirement of vitamin D for the body to absorb calcium. Indian cuisine are healthful and calcium-rich, and they also include the other necessary minerals for optimal health. If you’re wondering how to enhance calcium, a list of calcium-rich Indian foods and vegetables is provided below.
Calcium Rich Foods in India
The NHS recommends that persons between the ages of 19 and 65 take in roughly 700 mg of calcium daily. The nutrient can be acquired by sunlight, dairy products, or calcium-rich Indian food. Here is a list of calcium-rich foods from India.
1. Whole Cereals (Ragi)
The whole cereals used in almost all households in India are rich in calcium nutrients. Ragi is grain available in flour form and can be used to make ragi idli, dosa, or even upma. It is important to note that Ragi, also called nachni, is widely used in the west region of India.
A ragi uttapam could give 5% of the day’s calcium requirement.
Calcium content:
40 milligrams of calcium per 100 grams serving of ragi dish.
How to include it in your diet:
Ragi can be consumed in ragi idlis, uttapams, or dosas.
2. Nuts and Oil Seeds
Sesame seeds, chia seeds, flax seeds, walnuts, peanuts, sesame seeds are good sources of calcium. These seeds are rich in calcium and can easily form a part of the diet. You can try the pineapple chia seeds and pear juice. The vitamin C in pineapple helps in the calcium nutrient absorption process.
Calcium content:
Serving size of 150 grams of nuts or seeds offers 130 to 140 milligrams of calcium.
How to include it in your diet:
It may be consumed in the form of salads, juices, or parts of dishes.
3. Broccoli
Broccoli soup or juice consumption is quite common in today’s diets. Essential nutrients such as calcium, vitamins, and minerals are available in broccoli. You can also consume it in various other forms. However, avoid overcooking the same, as it could cause a loss of nutrients.
Calcium content:
A cup of Brocolli has about 180-190 milligrams of calcium.
How to include it in your diet:
Broccoli soup and juice are the widely preferred modes of broccoli consumption.
4. Oranges
Oranges are rich in Vitamin C, which is beneficial for the bones and teeth. They are also rich in calcium. Orange is a calcium rich fruit that contains fat-soluble vitamins, which allow your body to absorb calcium. Whole oranges are also a good source of fibre. Each cup of orange segments consists of about 4 milligrams of fibre.
Calcium content:
Every 100 grams of orange has about 40-50 milligrams of calcium content.
How to include it in your diet:
Oranges can be consumed directly or in the form of juice.
5. Okra
The daily household consumption of okra dishes in fried stirred and other forms are well known. Okra is rich in both micro and macronutrients. If your diet has low calcium content, add an okra dish. It is also low in calories.
Calcium content:
The Okra has about 170 grams of calcium content even when cooked completely.
How to include in your diet:
Okra can be consumed after being properly fried, stirred, and sauteed with the right spices.
6. Drumsticks or Moringa
The popular food of India, drumsticks (also known as Moringa) is a superfood in terms of calcium content. There are several Indian recipes around the cooking and consumption of drumsticks. It is a commonly consumed vegetable in India.
Calcium content:
Per 150 grams of drumsticks have 440-450 milligrams of calcium.
How to include it in your diet:
Drumsticks may be consumed after being cooked in tomato gravy.
7. Sweet Potatoes
Sweet potatoes are sweet when cooked and have sufficient nutrients to nourish the human body. When cooked, sweet potatoes are among the best calcium rich vegetables. Sweet potatoes are prepared in multiple ways across India. One of the most popular and easily accessible snack in winters are roasted sweet potatoes.
Calcium content:
The per 100 gram serving of sweet potatoes has about 78 milligrams of calcium content.
How to include it in your diet:
Cooked sweet potatoes can be consumed directly.
8. Almonds
Yes, almonds are among the calcium rich foods that you can consume every day. A single cup of roasted almonds has 450 milligrams of calcium. As per studies, Almond also help in reducing the risk of heart disease and are high on proteins. Almonds are known to help in memory as they have a high content of protein nutrients.
Calcium content:
457 grams of calcium per serving make almonds a superfood.
How to include it in your diet:
Soaked almonds and roasted almonds are the two easiest ways to include them in the diet.
9. Yoghurt
Yoghurt consists of good bacteria, which strengthens the body’s metabolism. The yoghurt is available in various flavours, and the bacteria act on your gut. It activates the gut immune system, which makes the system free of any foreign particles. Also, it strengthens the digestive tract. It has a good amount of protein and can be substituted for milk.
Calcium content:
The single yoghurt serving has much as 400 milligrams of calcium content.
How to include it in your diet:
Yoghurt can be consumed directly. It can also be consumed in the form of lassi, chaas, kadhi and raita.
10. Soybeans
Soy is a rich source of calcium. It is consumed in various forms. Also, it is low on carbs, thus making it a diet-friendly calcium rich Indian food. Soy is also known as a vegetarian source of protein.
Calcium content:
A single cup of cooked soybeans has about 175 milligrams of calcium content.
How to include in your diet:
Cooked soybeans with the right spices could be consumed directly. You can also try soy-tofu, soybean, or other forms.