Minerals play a crucial role in maintaining your overall health, and calcium is one of the most important. It supports the health and development of bones, teeth, muscles, and more. While dairy products are widely known as a calcium source, many calcium-rich fruits also contain this essential nutrient. Incorporating these into your diet can help you enjoy delicious flavors and significant health benefits.
According to data from Harvard University, women under 50 require at least 1,000 milligrams of calcium daily, while those over 50 need 1,200 milligrams. Calcium’s primary role in the body is to keep bones and teeth strong, with over 90 percent of calcium stored in the skeleton. The remainder supports critical functions such as blood clotting, muscle contractions, nerve function, and cellular signaling. It also plays a key role in maintaining a regular heartbeat.
A calcium deficiency can result in symptoms like muscle cramps, dry skin, brittle nails, tooth decay, delayed puberty, premenstrual syndrome (PMS), and even insomnia. To help you meet your calcium needs, many fruits are surprisingly rich in this vital mineral.
7 calcium-rich fruits
1. Apricots
Topping the list of calcium-rich fruits, apricots are a fantastic addition to your diet. Whether you toss them into salads, mix them with breakfast cereals, or enjoy them as a snack, apricots provide a sweet and healthy way to boost your calcium intake.
2. Kiwi fruit
Known as the “king of fruits” for its dense nutritional profile, kiwi fruit are not only rich in vitamin C, but also contain significant calcium levels. A single kiwi is believed to provide about 60 milligrams of calcium. Enjoy it fresh, or blend it into a refreshing juice for a nutrient-packed treat.
3. Oranges
A household favorite, oranges are often praised for their high vitamin C content but are also a great source of calcium. Adding oranges to your diet can enhance bone strength while supporting overall health.
4. Berries
Berries such as blackberries, strawberries, and raspberries are packed with nutrients, including calcium. Each berry contains over 20 milligrams of calcium, making them an excellent snack or salad topping. Strawberries, in particular, have the added benefit of reducing harmful cholesterol levels, making them heart-friendly as well.
5. Pineapple
Pineapple is a juicy, flavorful fruit that’s loaded with vitamins and minerals, including calcium. However, due to its natural sweetness, those with diabetes should consume it cautiously.
6. Papaya
Papayas are another calcium-rich fruit, with approximately 20 milligrams of calcium per 100 grams. This tropical fruit can be enjoyed raw or cooked, offering a versatile and healthy option for any meal.
7. Lychee
While lychees have the lowest calcium content on this list, they can still contribute to your overall calcium intake. Adding lychees to a fruit platter enhances both its flavor and mineral content.
A word of caution
Although these fruits can help boost your calcium intake, many of them are naturally sweet. If you have diabetes or other health conditions, consult your doctor before adding them to your diet.
You can support your bone and dental health by including these calcium-rich fruits in your meals while enjoying nature’s delicious offerings. Start exploring new ways to add these fruits to your daily routine for a healthier lifestyle.
Translated by Cecilia
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