Fruits with high calcium content are very important for maintaining a normal blood serum calcium levels, and reduce risk of brittle bones. We do not know the calcium content of fruit, Fruits are one of the best sources of calcium. Calcium is a mineral that helps prevent osteoporosis and for bone growth in both humans and animals. The 10 fruits listed below are good sources of calcium.
Healthy Foods High in Calcium
The amount of calcium in your body is enormous. Your bones and teeth are where almost all of this mineral is kept. Your blood and soft tissues contain the remaining 1%.
Calcium-rich meals are essential for developing and maintaining strong bones. It’s also a crucial ingredient for maintaining normal cell activity. Your body needs calcium to maintain healthy blood pressure and hormone levels, support muscle and nerve function, and promote cell-to-cell communication.
Why You Need Calcium
Almost every action in the body need calcium. Calcium cannot be produced by the body. Both diet and supplements must include calcium for your body to absorb it properly. Additionally, calcium can be found in several drugs, including antacids. For adults, kids, pregnant women, and nursing mothers, 1,300 milligrams (mg) of calcium is the daily intake that is advised.
Calcium serves as a critical nutrient for:
Your body maintains a certain level of calcium in your blood at all times, so that your cells can properly function. Your body will take calcium from your bones when the blood level of calcium drops.
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. Prior to the age of 30, you should work to create the strongest, densest bones possible in order to reduce your risk of having osteoporosis. 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 helps blood vessels contract and relax, and is therefore needed to maintain healthy blood pressure. 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
While many supplements are available, scientists recommend that at least half of your calcium intake should come from your diet.
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.
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.
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.
6 Calcium-Rich Fruits To Give Your Body The Calcium It Needs
You can prevent a calcium deficiency by eating calcium-rich fruits. There are various fruits high in calcium for you to try, from berries to papaya! Here’s why you should always eat fruits that are high in calcium.
- Eating calcium-containing fruits and veggies helps you avoid a deficiency
- Dates and dried figs are some of the fruits high in calcium you can have
- Having calcium-rich fruits can keep eye, bone and dental issues at bay
You can prevent a calcium deficiency by eating fruits and vegetables high in calcium. One of the most common diseases in the world, this insufficiency puts approximately 3.5 billion individuals at risk. Ninety percent of the 3.5 billion people come from Asia and Africa.
Since calcium is one of the minerals that your body requires the most, it is crucial to keep your levels at a healthy level. Not only does it contribute to the growth and strength of your bones and teeth, but a secondary vitamin D shortage brought on by inadequate dietary calcium can have a negative impact on the condition of your bones as well.
Since your body is unable to synthesize calcium on its own, consuming calcium-rich fruits and vegetables is crucial for your overall health as well as your bones and teeth. Calcium can also maintain the health of your heart and muscles. You can prevent calcium deficiency by making an effort to consume the recommended amount of calcium. Discover the best calcium-rich fruits that you can simply incorporate into your diet by reading on.
Orange is one of the top fruits high in calcium that you should not skip. Oranges provide a sizable amount of calcium in addition to providing a boost of vitamin C. Nearly 74mg of calcium may be found in one large orange, which weighs 184g. As one of the top fruits abundant in calcium and vitamin C, you can also eat tangerines or kinnow.
All berries, such as strawberries, raspberries, mulberries, and blackberries, are among the best sources of calcium you can eat. These are believed to have a calcium content of 20 mg. Berries are abundant in antioxidants and can assist your body in reducing oxidative stress. By doing this, you maintain good heart and general health. Additional Reading: Blackberries’ Amazing Health Benefits
Dates naturally join the list of calcium-rich fruits because they contain over 40mg of calcium in just 100g! You may easily satiate your body’s calcium needs at any time thanks to the broad variety of dates that are readily available. Dates are fruits that contain calcium but are also high in iron and fiber, which can help maintain a healthy stomach and blood circulation.
Figs boost your health as they are packed with calcium, fiber, and antioxidants. When dried, figs are one of the top fruits high in calcium content. When consumed raw, figs can give you 35mg of calcium, whereas dried figs can give you 162mg. Depending on your taste, you can consume either or both of these to ensure that your body has enough calcium.
Papaya is among the superfoods that are essential for your overall health. They contain around 24mg of calcium and can be consumed in various forms. From eating them raw to cooking them, you can eat papayas to protect your body from various illnesses. Being one of the top calcium-rich fruits, papayas can help you avoid calcium deficiency. Its other nutrients can protect your body against certain cancers and keep your gut and heart health.
All ages like this tropical fruit’s sweet-tart flavor, which is perfect for any occasion. Kiwis are one of the fruits with the highest calcium content and offer a wealth of health benefits due to their high fiber and vitamin C content. You may provide your body approximately 30 milligrams of calcium with 100g of kiwi. Your cardiovascular health is also improved by eating them.
Other vegetables, seeds, and fruits high in calcium
In addition to the foods mentioned above, you can also try a variety of fruits and vegetables that are high in calcium. These consist of:
- Sesame seeds
Top 10 Foods High in Calcium
The body’s health depends on calcium. Bone and tooth structure are preserved as a result. It facilitates processes like circulation, transmission of nerve impulses, and hormone release. Therefore, consuming enough calcium in your diet is crucial for maintaining good health. More calcium than any other mineral is present in our bodies.
However, according to the Departments of Health and Human Services (HHS) and Agriculture (USDA), 60% of adult females and nearly 30% of adult males do not consume enough calcium.
This article explains the advantages of calcium and how foods high in calcium can contribute to a healthy diet. This page also describes the function of calcium supplements and provides a list of foods high in calcium.
Gender and sex both fall on a spectrum. The terms “female” and “male” are used in this article to refer to sex that is predetermined at birth.
Discover more here about the distinction between sex and gender.
Benefits of calcium
Calcium is widely known for maintaining strong bones and teeth. In actuality, the bones and teeth contain more than 99% of the body’s calcium. A 2018 study suggests that insufficient calcium intake can lead to a redistribution of calcium from bones to other body areas that need it. Lower bone mineral density and an increased risk of bone fracture can result from this.
Other bodily processes in which calcium is essential include:
- maintaining normal heart rhythms
- helping muscles contract
- maintaining healthy blood clotting
In addition, mixed evidence suggests a positive association between calcium and some health benefits, including:
- reduced risk of high blood pressure during pregnancy
- decreased blood pressure, particularly among people younger than 35
- lowered risk of colorectal cancer
- lowered level of LDL (bad) cholesterol, and increased level of HDL (good) cholesterol
Most people with no underlying health conditions can manage calcium levels by consuming calcium-rich foods.
Recommended intake of calcium
The dietary value (DV) for calcium for adults and children aged 4 and older is 1,300 milligrams (mg) per day, according to the National Institutes of Health (NIH).
The daily value (DV) of a vitamin is the amount of that nutrient that doctors advise you should consume each day.
The recommended daily allowance (RDA) numbers, however, may change slightly with age, birth sex, or medical condition. The RDA stands for the average daily consumption required to satisfy the nutritional requirements of the majority of healthy individuals.
The general recommendations for the RDA of calcium by age, sex, and condition are shown in the following table:
|Age||Male||Female||While pregnant or lactating|
|0–6 months||200 mg||200 mg|
|7–12 months||260 mg||260 mg|
|1–3 years||700 mg||700 mg|
|4–8 years||1,000 mg||1,000 mg|
|9–13 years||1,300 mg||1,300 mg|
|14–18 years||1,300 mg||1,300 mg||1,300 mg|
|19–50 years||1,000 mg||1,000 mg||1,000 mg|
|51–70 years||1,000 mg||1,200 mg|
|Older than 70 years||1,200 mg||1,200 mg|
Any meal with 20% DV per serving is regarded by the NIH and other organizations like the Food and Drug Administration (FDA) as high in that nutrient. Foods with lesser percentages may nonetheless provide significant nutritional advantages due to their potential for being rich in extra nutrients. Some of these nutrients might also enhance calcium’s benefits.
For instance, calcium absorption in the intestines depends on vitamin D. This is why vitamin D is often included in calcium supplements.
Learn more about vitamin D, its advantages, and the foods that contain it.
High calcium foods include the ones listed below.
Tofu is a meat-free source of good quality protein. A 0.5 cup serving of firm tofu made with calcium sulfate provides 19% of the daily value (% DV).
You can add raw silken tofu to smoothies, purées, and blended sauces. You can cook firm tofu similarly to how you would cook meat, for example by sautéing it.
Sardines with bones are high in important nutrients like protein and provide a 25% DV of calcium per 3 ounces (oz).
You can eat sardines directly from the can for an easy snack or add them to a salad.
Kale is a nutrient-dense vegetable that can help boost calcium intake. One cup of cooked kale provides 94 mg of calcium, or a 7% DV.
Raw kale is a healthy addition to salads or smoothies. You can also steam, bake, or sauté kale, or add it to sauces.
4. Turnip greens
Chinese cabbage and other leafy greens are excellent providers of calcium. They also include additional vital vitamins and minerals, like vitamin C.
A DV of roughly 8% can be found in a half cup of boiling turnip greens. A 6% DV is provided by one cup of raw bok choi.
Soybeans are a type of legume and part of the pea family. They contain calcium and other important nutrients, such as protein.
One cup of boiled green soybeans can provide 261 mg of calcium, about a 20% DV.
Try using soybeans in stews, soups, or casseroles, or on top of salads. You can eat soybeans raw in their shells for a snack. Raw green soybeans may offer even more calcium.
6. Chia seeds
Chia seeds may be tiny, but they are rich in nutrients, fiber, healthy fats, and antioxidants that help prevent cellular damage. One ounce of chia seeds provides 179 mg of calcium, about a 13.7% DV.
For added nutritional benefits, add chia seeds to smoothies, puddings, and baked goods, or sprinkle them on top of both sweet and savory foods.
Almonds are another nutrient-dense food. Almonds provide vitamins and minerals, such as vitamin E and magnesium, as well as dietary fiber. About 23 almonds, 1 oz, also provides 76.3 mg of your daily calcium intake goal, or almost a 6% DV.
A single serving of almonds can be a filling snack due to its healthy fat content.
About 415 mg of calcium, or 32% DV, are present in an 8-oz serving of plain, low-fat yogurt.
Yogurt also provides additional health advantages because of its microbial properties and nutritional makeup.
Calcium and other nutrients may be more easily absorbed with the aid of probiotics.
The majority of cheeses are excellent sources of calcium.
The DV for calcium in 1.5 oz of part-skim mozzarella, for instance, may be 26%. Cottage cheese made with 1% milk fat has an 11% DV per cup.
Actually, the majority of high-quality dairy products include a lot of calcium. A 23% DV of calcium can be found in eight fluid ounces of nonfat milk.
10. Fortified foods
Some producers supplement or fortify food products during production with additional calcium. Your mineral intake may be increased by eating these items.
For instance, one serving of calcium-fortified cereal may give 10% DV, depending on the brand and kind.
Additionally, a 27% DV can be found in 1 cup of calcium-fortified orange juice.
To find out if products have extra vitamins and minerals, read the food labels.