An adequate calcium intake is essential for maintaining bone health, and certain calcium-rich fruits can significantly contribute to this, helping to strengthen and keep bones healthy. Here are five fruits that can help build and maintain strong bones:
Dried Figs
Dried figs are an excellent choice for boosting bone health. With approximately 160 mg of calcium per 100g, they are a rich source of this essential mineral. In addition to helping build strong bones, dried figs make for a delicious snack without any added sugar.
According to a study published in the Journal of the American College of Nutrition, the high calcium content in dried figs can help maintain strong bones and teeth.
Dried Figs: A Great Source of Calcium for Bone Health
Oranges
Oranges are well-known for their abundant vitamin C content, but they also contain a significant amount of calcium, making them an ideal choice for supporting bone health. You can expect to get around 45-50 mg of calcium per 100g of oranges.
Additionally, oranges are packed with antioxidants and fiber, which are beneficial for overall health. Regularly consuming citrus fruits like oranges can help improve bone mineral density and reduce the risk of osteoporosis.
Oranges can be enjoyed fresh, added to salads, or made into delicious fresh juice.
Oranges: Packed with Vitamin C and Calcium
Kiwis
Kiwis are not only rich in vitamin C but also provide a good amount of calcium, with approximately 34 mg of calcium per 100g. This makes kiwi a fantastic fruit to include in your diet for maintaining bone health.
According to a study published in the European Journal of Clinical Nutrition, the nutrients found in kiwis, including calcium and vitamin K, play an important role in supporting bone density and overall bone health.
Enjoy kiwis by slicing them up and adding them to salads, blending into smoothies, or eating them as they are to get the full flavor and nutritional benefits.
Kiwis: A Vitamin C and Calcium Powerhouse
Papaya
Papaya, a tropical fruit, stands out for its significant calcium content, providing about 20 mg of calcium per 100g. In addition to calcium, papaya is rich in vitamins and enzymes like papain, which improve digestion and enhance nutrient absorption.
The nutrients in papaya support bone health and help protect the body from bone-related diseases. Enjoy papaya fresh, blended into smoothies, or incorporated into desserts to take advantage of its full benefits.
Lemons
When it comes to lemons, many people don’t immediately think of bone health benefits, but in fact, they contain a notable amount of calcium, with approximately 33mg per 100g. Lemons are not only rich in vitamin C but also provide calcium and antioxidants, contributing to overall health.
According to a study published in the American Journal of Clinical Nutrition, consuming citrus fruits, including lemons, can help maintain bone density and reduce the risk of fractures.
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