Health & Life

9 Fruits Rich in Calcium, a Bone-Strengthening Alternative to Bone Broth

These fruits are a rich source of calcium and other essential nutrients, which play a vital role in maintaining strong and healthy bones.

Administrator

9 August, 2024

Dried Figs

Dried figs are an excellent source of calcium, a fact not many are aware of. One hundred grams of dried figs can provide up to 160mg of calcium, which helps strengthen bones and joints while promoting dental health. Consider having dried figs as a healthy snack alternative to sugary treats.

Oranges

Oranges are well-known for their high vitamin C content, but did you know they’re also a good source of calcium? This fruit contributes to strong bones and joints, providing approximately 45-50mg of calcium per 100 grams. Consuming oranges and other citrus fruits like lemons and grapefruits helps prevent osteoporosis by strengthening your bones.

Additionally, oranges are packed with fiber and antioxidants, benefiting your overall health.

Kiwis

Kiwis are an excellent source of both vitamin C and calcium. Per 100 grams, kiwis provide about 34 mg of calcium, which is essential for maintaining strong bones. They also contain vitamin K, which plays a vital role in bone density and overall bone health.

Papayas

Papayas are a calcium-rich fruit, offering 20mg of calcium per 100 grams. They’re also packed with vitamins and enzymes that aid digestion and enhance the body’s ability to absorb nutrients.

Apricots

Apricots, especially dried apricots, are a good source of calcium. One hundred grams of dried apricots provide approximately 13mg of calcium. This fruit also contains a good amount of vitamins and minerals, making it a nutritious snack.

Plums

Plums are rich in vitamins and minerals, including calcium. Per 100 grams, plums provide about 28mg of calcium, while a glass of plum juice can offer around 55mg. This makes plums a tasty and nutritious way to boost your calcium intake.

Lemons

Lemons are packed with vitamins, minerals, and antioxidants, including calcium. One hundred grams of lemons provide 33mg of calcium, boosting your immune system and supporting bone and joint health. They’re also great for maintaining healthy skin.

Guavas

Guavas have an impressive vitamin C content, even surpassing that of oranges and lemons. Additionally, they’re a good source of calcium, providing 18mg per 100 grams. This tropical fruit is a nutritious treat for your body.

Bananas

Bananas are a familiar fruit with numerous health benefits. A cup of sliced bananas provides around 8mg of calcium. They boost immunity, aid digestion, and help prevent cardiovascular diseases. Add bananas to your diet for a delicious and healthy treat.

Frequently asked questions

Figs, oranges, apricots, kiwis, dates, blackberries, mulberries, and strawberries are all excellent fruit sources of calcium. These fruits can help strengthen bones and prevent osteoporosis.

The calcium content varies between different fruits. For example, figs offer around 150 mg of calcium per 100 grams, while oranges provide about 40-60 mg per fruit. Apricots and kiwis also contribute with approximately 15-20 mg of calcium each.

Yes, these fruits offer a range of additional health benefits. For instance, they are rich in antioxidants, which can help reduce inflammation and protect against chronic diseases. They also provide essential vitamins and minerals, including Vitamin C, potassium, and fiber, which are vital for overall health and well-being.

While these fruits are excellent natural sources of calcium, it is important to maintain a varied diet. Bone broth and other calcium supplements can still be beneficial, especially for individuals who may have specific dietary requirements or those who struggle to obtain sufficient calcium from their regular diet.

Excessive calcium intake, regardless of the source, can potentially lead to health issues such as kidney stones or impaired absorption of other minerals. It is always important to maintain a balanced diet and consult with a healthcare professional if you have any specific concerns or requirements.