7 Fruits That Are Excellent Sources Of Calcium

Calcium is essential for strong bones, healthy teeth, and proper muscle function. While dairy is often the go-to source, several fruits also provide a good amount of this vital mineral. If you're looking to boost your calcium intake naturally, here are seven fruits that can help.

1. Oranges: Oranges are not just rich in vitamin C but also contain a decent amount of calcium. A medium-sized orange provides around 55 mg of calcium, and orange juice fortified with calcium can offer even more. Plus, the natural citric acid helps in better calcium absorption.

2. Figs: Dried figs are a powerhouse of calcium, offering around 162 mg per 100 grams. Besides strengthening bones, figs are packed with fiber and antioxidants, making them an excellent addition to your diet for overall health.

3. Kiwi: This tangy green fruit is often overlooked as a calcium source, but one cup of kiwi contains about 60 mg of calcium. Additionally, its high vitamin K and magnesium levels further support bone health.

4. Blackberries: Blackberries provide approximately 29 mg of calcium per cup, making them a tasty and nutritious choice. Their rich antioxidant content also helps combat inflammation and support overall well-being.

5. Dates: Dates, particularly dried ones, are a natural source of calcium, offering around 64 mg per 100 grams. They also provide essential minerals like potassium and magnesium, which aid in bone strength and energy production.

6. Mulberries: A lesser-known fruit, mulberries are rich in calcium, offering about 55 mg per cup. They are also loaded with iron and vitamin C, which promote better absorption of minerals and boost immunity.

7. Papaya: Papaya is not just good for digestion; it also contains calcium, with about 20 mg per 100 grams. It pairs well with other fruits to create a nutritious, bone-strengthening smoothie.

Incorporating these calcium-rich fruits into your diet is a great way to support bone health naturally. Whether eaten fresh, dried, or in smoothies, these fruits can be a delicious and healthy way to meet your daily calcium needs.