When you think of calcium, your mind might immediately jump to a tall glass of milk or a slice of cheese. But guess what? There’s a whole world of calcium-rich foods in the fruit aisle just waiting to be discovered! From the juicy goodness of oranges to the exotic allure of figs, these calcium-rich fruits not only tantalize your taste buds but also provide a hefty dose of this essential mineral.
While calcium supplements and calcium-fortified orange juice have their place, incorporating calcium-rich fruits into your diet can offer a delicious and natural way to boost your calcium intake. These fruits often contain vitamin D and other health benefits that supplements just can’t match.
Whether you aim to improve your bone health, enhance your muscle function, or enjoy a nutritious snack, these high-calcium fruits are here to add a zesty twist to your day.
So, grab a fruit bowl and dive into the vibrant world of calcium-rich fruits!
Fruits High in Calcium
Here are some amazing fruits that are high in calcium:
1. Oranges
While we often think of dairy products like milk as the go-to source of calcium, don’t overlook the power of plant foods! Fruits and veggies, especially oranges, are rich in calcium and can be fantastic additions to your diet.
Grab some calcium-fortified orange juice for those looking for even more calcium on your next grocery run. This fortified juice often contains calcium citrate malate, a highly absorbable form that can help you get the most out of every sip.
Pairing your morning OJ with calcium-rich collard greens can give you a bone-boosting breakfast that’s both delicious and nutritious. And guess what? By enjoying these tasty sources of calcium, you’re supporting strong bones, helping to prevent bone loss, and reducing the risk of kidney stones.
Calcium Content: 55 milligrams of calcium per serving
2. Apricots
When it comes to the best sources of calcium, dried apricots are a delightful and healthy option that’s often overlooked. These tasty treats are high in calcium, significantly boosting your strong bones.
Dried apricots aren’t just high in calcium; they also come loaded with other nutrients supporting overall health, from nerve signaling to osteoporosis prevention. Incorporating these calcium-rich foods into your diet can be especially beneficial for women’s health, offering a sweet and nutritious way to meet your calcium needs. So, snack on some dried apricots and give your bones the boost they deserve while enjoying a tasty treat for your heart and overall well-being!
Calcium Content: One cup of halved, dried apricots delivers 72 milligrams of calcium.
3. Kiwi
Kiwis are a nutrient-packed powerhouse, rich in vitamin C, copper, and vitamin K, with smaller amounts of many other important nutrients. These little green gems aren’t just delicious; they support various health aspects, including digestion, weight management, and blood sugar control. Eating just one cup of these tangy fruits can do wonders for your heart, eyes, and immune system.
Imagine pairing kiwis with other foods like sweet potatoes or adding them to a fruit salad for an extra nutritional punch. Their impressive profile of important nutrients makes them a fantastic addition to your diet. Whether you aim to prevent osteoporosis or boost your overall health, kiwis are one of those foods that can make a big difference.
Calcium Content: 61 milligrams of calcium per cup
4. Mulberries
Mulberries are a superfruit particularly rich in vitamin C, acting as a powerful defense against various diseases. Imagine a cup of these juicy berries providing you with the recommended daily allowance of vitamin C, enough to keep your immunity strong and ready to fight off bacteria, viruses, and fungi.
These vibrant fruits are rich in vitamin C and packed with other essential nutrients. Like your favorite vegetables, mulberries support overall health, from your teeth to your immune system. With the added benefit of potassium, mulberries make a delightful addition to your diet. Pair them with some dairy for a delicious, nutrient-rich snack that makes you feel fantastic and ready to take on the day!
Calcium Content: 39 mg of Calcium in 100 grams of Milberies
5. Grapefruits
Grapefruit is one of the tastiest and most calcium-rich fruits, making it an essential part of a diet that supports healthy bones and teeth. This zesty fruit helps regulate blood pressure and maintain a healthy heart and provides high amounts of B vitamins, zinc, copper, and iron.
Just one cup of grapefruit delivers these essential nutrients that promote a robust immune system and maintain your skin’s integrity, acting as a protective barrier against infection. For example, adding a cup of grapefruit to your breakfast can boost your overall health and bone strength. Plus, grapefruit’s nutrients are well-absorbed, making it an excellent choice for women looking to enhance their diet with a healthy and delicious option.
Calcium Content: 22 mg in 100 grams of grapefruit
6. Blackcurrants
Blackcurrants are a nutritional powerhouse, boasting more than three times the vitamin C of oranges and anthocyanin levels, second only to some blueberries. These mighty anthocyanins are your secret weapon against various issues, from cardiovascular disease and aging to joint inflammation, eyestrain, urinary infections, kidney stones, and cancer.
But the fun doesn’t stop there!
Imagine combining these fantastic fruits with other excellent sources of nutrition, like prickly pears and dried figs. A cup of dried figs, for instance, is packed with calcium per cup, making them one of the best sources of this essential mineral. When you mix in blackcurrants, you get a food combo that’s hard to beat. These vibrant fruits are delicious and rich in vitamins and minerals, turning your snacks into a health-boosting adventure.
Calcium Content: A 100-gram serving of blackcurrant contains 55 mg of calcium.
7. Papayas
Papayas are a tropical delight that are excellent sources of calcium, fiber, and water content, making them fantastic for preventing constipation and promoting a healthy digestive tract. These vibrant fruits are also high in vitamin C and antioxidants, which support your immune system and eye health, and certain compounds in papayas even boast anticancer properties and improve heart health.
Imagine adding papayas to your diet as a fun and delicious way to boost your calcium intake. With plenty of calcium per serving, these fruits are tasty and great for your body’s overall wellness. Their nutrients aid in absorbing other vitamins and minerals, making them an excellent supplement to your daily diet.
Calcium Content: One cup of mashed papaya has approximately 46 milligrams of calcium.
8. Prunes
Prunes are a powerhouse snack, especially for women looking to boost their health! Packed with high concentrations of vitamin B6, calcium, and magnesium, prunes help your body produce melatonin, making them a perfect late-night treat. These essential nutrients, often lacking in a plant-based diet, can be found in every serving of these delicious dried fruits.
Not only do prunes support better sleep, but they also improve gastrointestinal function, relieve constipation, and promote a healthier gut microbiome. Imagine pairing them with beans or other dried fruits for a snack that’s as nutritious as it is tasty.
Calcium Content: 43 mg of calcium in 100 grams of prunes
9. Strawberries
Strawberries are not just a sweet treat; they’re also packed with antioxidants, including vitamin C, making them excellent sources for boosting your immune system and fending off germs. These vibrant berries can help curb inflammation, manage blood sugar, and protect against health conditions like high cholesterol, cancer, heart disease, stroke, and diabetes.
Imagine pairing strawberries with prickly pears, both delightful fruits offering incredible health benefits. Like strawberries, prickly pears are packed with essential nutrients and provide enough calcium per cup. With their combined power, you get a delicious and nutritious snack that’s a fantastic addition to your diet.
Calcium Content: 16 mg of calcium for 100 grams of serving
Conclusion
You just went through a colorful parade of calcium-rich fruits that are delicious and pack a powerful punch of essential nutrients. From the tangy zest of grapefruit to the exotic sweetness of papayas, these fruits are your new best friends for building strong bones and maintaining overall health.
Who knew your fruit bowl could become a treasure chest of calcium per cup, supporting everything from your immune system to your heart health? By incorporating these fruity delights into your diet, you’re doing more than just treating your taste buds; you’re making a wise choice for your body’s wellness.
