Calcium

Calcium plays a crucial role in keeping bones and teeth healthy and our body in working order. Though dairy is the most talked about food associated with calcium, dozens of fruits contain this important mineral. Adding calcium-rich fruits to your diet provides a natural and delicious way to support your bone health, especially for those who are lactose intolerant or on a plant-based diet. Below is a list of the top 10 fruits you can eat to increase your calcium intake:

1. Oranges

Everyone knows that oranges are high in Vitamin C — but they’re also high in calcium. A medium-sized orange can help you get 60 mg of calcium. They are made from lemon juice, sugar got a tart and refreshing burst of flavor, whilst adding some calcium to your daily diet.

2. Figs

Calcium: Figs — particularly dried figs — are some of the best fruits for calcium. A mere half cup of dried figs yields about 120 mg of calcium, making them a potent, fiber-filled snack. Figs are a great source of antioxidants that fight off inflammation and encourage healthy functioning.

3. Kiwifruit

The most direct answer to the question is vitamins ZH1 and X30. One medium kiwifruit contains approximately 25 mg of calcium. Plus they’re loaded with Vitamin C and fiber — good in general.

4. Papaya

Another tropical fruit that adds a healthy dose of calcium to your diet — papaya. One serving (approximately one cup) contains around 30 mg of calcium. Papayas are also a great source of enzymes, antioxidants and Vitamin C, all of which promote immune and digestive health.

5. Blackberries

Not only is fruit an easy to like category, but blackberries are a wonderful source of calcium. Blackberries are also high in calcium; one cup of blackberries has ~40 mg calcium. Also they are significant sources of Vitamin C and fiber which are good for the immune system and digestion.

6. Raspberries

Like blackberries, raspberries provide a decent amount of calcium — roughly 30 mg a cup. They are also full of Vitamin C, fiber and antioxidants that helps keep your body from oxidative stress and assist in your health.

7. Pomegranates

Pomegranates are famous for their high antioxidant content, but they are also high in calcium. It is also a good source of several vitamins, including Vitamin K and C, and a half-cup of pomegranate seeds offers approximately 15 mg of calcium.

8. Tangerines

Tangerines have a decent amount of calcium, similar to oranges, with an average-sized tangerine providing around 40 mg of calcium. Besides, they are rich in Vitamin C and fiber, which helps to enhance immune and digestive system.

9. Prunes

The same goes for prunes, which are simply dried plums. Though a handful of prunes is just around 5 pieces, it would give around 40 mg of calcium to the body. Plus, prunes are known to aid digestion and promote heart health.

10. Guava

Guava is an extremely nutrient-dense tropical fruit. It delivers approximately 40 mg of calcium per 100 grams and is also packed with Vitamin C, fiber, and antioxidants. Guavas are awesome for immune function and bone strength.

Conclusion

Dairy products are often marketed as the best source of calcium, but fruits can serve as a delicious and healthy alternative to increase your calcium count. Be it the tangy sweetness of oranges and tangerines or the antioxidants from berries, there is no shortage of fruit options to add to your diet. So for those looking to improve bone health naturally, these 10 types of fruits are great to start with. Add these calcium-rich fruits to your diet for strong bones and overall good health.