What Fruits Contain Calcium

3

The question of what fruits contain  calcium is common among people with a Low Calcium Diet. The answer is easy — there are lots of fruit and veggie sources available that we can enjoy, making it easier to meet our calcium requirements!

Fruits! They’re the bomb! And did you know…many fruits contain calcium? Sure, some will be more nutritious than others, but if you’re looking for a calcium boost and want to avoid dairy products, eating more fruit is one way to go.

What Fruits Contain Calcium

Calcium is a mineral necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes.

A deficiency in calcium can lead to numbness in the fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythm.

Finding calcium in fruits and vegetables is a concern for vegans, or those on a raw food diet.

Fruits high in calcium include calcium-fortified orange juice, prickly pears, tangerines, oranges, kiwifruit, mulberries, blackberries, guavas, papaya, and passion fruit. The daily value (%DV) for calcium is 1300mg.

Below is a list of calcium rich fresh fruits, dried fruits are listed separately due to their high sugar content. Click here to see the section of dried fruits high in calcium. Also check the list of foods high in calcium, and vegetables high in calcium.

List of Fruits High in Calcium

A glass of orange juice

#1: Fortified Orange Juice

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
349mg
(27% DV)
140mg
(11% DV)
596mg
(46% DV)

Prickly Pears

#2: Prickly Pears

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
83mg
(6% DV)
56mg
(4% DV)
273mg
(21% DV)

Tangerines

#3: Tangerines

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
72mg
(6% DV)
37mg
(3% DV)
140mg
(11% DV)

Slices of orange

#4: Oranges

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
72mg
(6% DV)
40mg
(3% DV)
170mg
(13% DV)

Slices of kiwifruit

#5: Kiwifruit

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
61mg
(5% DV)
34mg
(3% DV)
111mg
(9% DV)

#6: Mulberries

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
55mg
(4% DV)
39mg
(3% DV)
181mg
(14% DV)

Blackberries on the stem

#7: Blackberries

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
42mg
(3% DV)
29mg
(2% DV)
135mg
(10% DV)

Half a guava

#8: Guavas

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
30mg
(2% DV)
18mg
(1% DV)
53mg
(4% DV)

Papayas

#9: Papaya

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
29mg
(2% DV)
20mg
(2% DV)
93mg
(7% DV)

Passion Fruit

#10: Passion-Fruit (Granadilla)

Calcium
per Cup
Calcium
per 100g
Calcium
per 200 Calories
28mg
(2% DV)
12mg
(1% DV)
25mg
(2% DV)
Do bananas have calcium?

Bananas are the most popular fruit in the world. You can easily carry it and eat it as a healthy snack. Moreover, bananas are packed with nutrients. But, do bananas have calcium?

Other foods high in calcium

What food should you eat to consume the required 1000 – 1300 mg of calcium?

There are so many options. Milk and dairy aren’t the only foods rich in calcium. Fruits, leafy vegetables, and seeds can are excellent sources of calcium.

For instance, apricots (containing 13 mg of calcium per 100 gr), pineapples (13 mg), papayas (20 mg), kiwis (34 mg), oranges (40 mg), blackberries (29 mg), raspberries (12 mg), strawberries (16 mg) are common fruits high in calcium.

Additionally, you can increase the absorption of calcium, eating foods rich in vitamin C. Vitamin C increases calcium absorption. In fact, bananas contain moderate amounts of vitamin C.

Green leafy vegetables, such as kale and spinach, are also high in calcium. Kale contains more than 250 mg of calcium per 100 gr, while spinach contains about 100 mg.

Furthermore, moringa powder is a food supplement particularly high in calcium. It contains up to 2,700 mg of calcium per 100 gr! Just for comparison, 100 gr of cow’s milk contains only 113 mg of calcium.

Consuming high amounts of calcium from food can’t lead to overdose. There is an upper safe dose only for supplements.

Minerals play a crucial role in our body; one of the most important minerals is calcium. After all it is responsible for supporting the development of healthy teeth, bones, muscles and so much more. Moreover, it is also one of the most abundant minerals in the human body, which is essential for health. According to the Harvard University, the minimum daily calcium requirement is 1,000 milligrams a day for women below 50 years and 1,200 milligrams for women over 50 years. Your dietary choices help you load up on an optimal amount of calcium, which you need for basic functions. While you may know the usual diet that has calcium, which may include dairy products, there are fruits that come packed with calcium. We will enlist calcium-rich fruits that you can enjoy while reaping the maximum benefits from these delights, but first, what role does calcium play in our body.

What Role Does Calcium Play In Our Body?

Calcium performs numerous functions in our body. It uses more than 90 percent of the calcium to keep your bones and teeth strong, thereby, supporting skeletal function and structure. The rest of the calcium is utilised in blood clotting, muscle contraction, nerve function and cell signalling. The body cells use up calcium for various functions of the body. It also plays the key role in maintaining a regular heartbeat.(Also Read: 6 Foods That Contain More Calcium Than A Glass Of Milk)

oranges

Calcium rich fruits: Calcium performs numerous functions in your body

What Happens To Your Body When You Are Calcium Deficient?

It is not only calcium deficiency that can affect your health; but also the deficiency of vitamin D, phosphorus and magnesium, all of which help in calcium absorption. Here are a few reasons as to why you can become calcium deficient.

  • 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

How Much Calcium Do I Need?

Calcium, as well as potassium, vitamin D and fiber, is one of the four nutrients many Americans  including children   fall short of in their diets as outlined by the Dietary Guidelines for Americans. These four are identified as nutrients of public health concern” because many Americans are not consuming enough and not getting enough of these nutrients is linked to health concerns.

Serving a glass of milk at meals is a simple way to increase not only your daily calcium intake, but also three of the four of these important nutrients. Milk is the top food source of calcium and vitamin D in the American diet. While getting the recommended three daily servings milk or milk products not only helps to increase how much calcium you are getting, it also can help you get closer to the recommended amount of other nutrients you may otherwise be falling short on especially vitamin D, but also magnesium and vitamin.

In most cases, you may also suffer from diseases like osteoporosis, cardiovascular disease and high blood pressure.

Here are some calcium-rich fruits that may help you load up on this mineral without really having to only depend on dairy products.

1. Apricots

Out of the many calcium-rich fruits, apricots top the list. Include more apricots in your diet by adding them to your salads and breakfast cereals or just enjoy them as it is.

2. Kiwi

Not only are kiwis rich in vitamin C, but calcium content that is beneficial for the body. The tropical fruit is said to have about 60 milligrams of calcium. Make sure you eat the fruit or gulp down a glass of kiwi juice.

kiwi

Calcium-rich fruits: Not only are kiwis rich in vitamin C, but calcium content that is beneficial for the body

3. Oranges

Who wouldn’t like oranges? We often consume them without knowing how beneficial they are. Oranges are also one of the best sources of calcium after vitamin C.

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.

strawberries

Calcium-rich fruits: Strawberries help keep the bad cholesterol at bay and are thus quite heart-friendly

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

Litchi may have the least amount of calcium, but when tossed with a fruit-bowl, it will only help add up to the mineral content.

litchi 620x350

Calcium-rich fruits: Litchi may have the least amount of calcium​

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.

The calcium-rich fruits not only promise you a load-up on calcium but also will ensure a healthy life. Most of these fruits are quite sweet; if you are a diabetic, make sure you consult a doctor.

Humans need calcium to build and maintain strong bones, and 99%Trusted Source of the body’s calcium is in the bones and teeth. It is also necessary for maintaining healthy communication between the brain and other parts of the body. It plays a role in muscle movement and cardiovascular function.

Calcium occurs naturally in many foods, and food manufacturers add it to certain products. Supplements are also available.

Alongside calcium, people also need vitamin D, as this vitamin helps the body absorb calcium. Vitamin D comes from fish oil, fortified dairy products, and exposure to sunlight.

This article looks at why the body needs calcium, which foods are rich in calcium, what happens if the body does not have enough, and the pros and cons of taking supplements.

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close