Top 10 Fruits rich in Calcium

Calcium is a primary mineral that helps the development of bones, teeth, and muscles, among other things. Let’s check Fruits rich in Calcium.

Calcium plays a fundamental role in the secretion of hormones and enzymes that are indispensable for the proper functioning of the body. Therefore, it is essential to obtain an adequate calcium intake either from the diet or due to supplementation.

Thanks to science, it has been corroborated on several occasions that the lack of calcium is related to severe diseases such as osteoporosis. For this purpose, it is essential to have a proper daily intake of this mineral so that our body can work properly.

If you are trying (or have already succeeded) opt for vegetarian or vegan eating habits, it is very likely that you are looking for dairy and meat alternative products as a primary source for calcium intake.

We are all aware that organic fruits provide many healthy nutrients, but you may be surprised that many of them are highly rich in calcium.

Why do we need calcium?

Calcium is usually associated with good skeletal health, which is correct. However, the body needs this nutrient for much more than that, since a calcium deficiency can cause our teeth and bones to become weak.

Apart from the above, it has been confirmed that a diet low in calcium is a risk of high blood pressure. On the contrary, a diet that contains a high concentration of it helps reduce blood pressure in people with hypertension.

Once knowing how essential this mineral is, we will leave you a series of fruits with high calcium content so that you have a wide variety of selection.

Fruits rich in Calcium

1.Oranges and mandarins:

Loaded with 43 mg of the recommended daily intake of 1,000 to 2,000 mg for an average person. Besides, oranges and tangerines also have a significant contribution to vitamin C, which makes it an excellent choice.

2.Kiwi:

This tropical fruit provides 34mg per 100g. To give you an idea, a single kiwi could have 60mg of calcium.

3.Dates:

Characterized by its delicious flavor, each date contains about 15mg of calcium.

4.Dried figs:

This option may be the best fruity source of calcium that exists since for a medium portion of figs, you can get spent 241mg. The individual contribution for each fig is 13 mg so it is exciting to include this food in our diet if we want to more easily reach the goal of adequate daily intake.

5.Rhubarb:

In 1947, the New York court of the United States decided that rhubarb, then considered a vegetable, could be considered a fruit. Although it is not a portion of very common food, it would be ideal to be able to get hold of it, since it has a fantastic amount of 86mg per 100g of product.

6.Prickly pear:

An exotic delight, it has spiny prickly pears and they are also known as red tunas; they contain 58mg of calcium for each fig.

Fruits rich in Calcium

7.Plums:

Fruits rich in Calcium

In addition to being beneficial to the colon, prunes can offer up to 75mg of calcium in a single intake.

8.Blackberries:

Blackberries are not sold in many supermarkets and can be difficult to find. It’s a shame since they also contain up to 55mg of calcium. If you find them, do not hesitate to try them!

9.Guavas:

Without a doubt one of my favorites, rich in both flavor and nutrients. Individually for each unit, you can take 18mg per 100.

10.Avocado:

If you want extra calcium from the fruits, then you can try the avocado. 100 grams of an avocado provides 12 mg of calcium. It is not the most abundant source, but avocado is very healthy.

Fruits rich in Calcium

You do not need to rely on a non-vegetarian diet to get the calcium you need. There are wide varieties of fruits and vegetables that can provide you with enough minerals. Besides, people with lactose intolerance can try soy products.

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What is the role of calcium in your body?

Calcium role in the body:

  • It maintains bones and teeth healthy and prevents osteoporosis.
  • It contributes to a good circulation of blood throughout your body.
  • It guarantees that the endocrine system works without problems.
  • It maintains muscles, tendons, and ligaments, which is essential for flexibility.
  • The main component of cell signaling, transport, and communication
  • Essential for blood clotting
  • Activate most enzymes and hormones to their active forms.
  • It helps the movement of sperm to the egg during fertilization.
  • Reduce risks during pregnancy.
  • Regulates heart rate and hypertension
  • It controls the absorption of cholesterol and lipids in the intestines.
  • Prevents and treats cancer.
  • It helps control weight.

In conclusion, calcium, being the essential mineral, tends to be the most neglected. The youngest ones usually complain about drinking milk and eventually leave it altogether.

It is recommended that you use other foods to get that necessary contribution.

It should be known that such deficiencies can cause various diseases in the long term.

If the above is not enough help, all dietary supplement stores and pharmacists have supplements for this particular type of mineral in their stores.

However, it is always advisable to take the advice of a doctor before starting any medicinal treatment.

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