My one-year-old son is teething and one of the most common advice I end up hearing almost every day is ensure that he is getting enough calcium for strong teeth. Almost in the same breath, I also get the advice that it is equally important for his bone creation. I am sure most of you would have either got or given same suggestion to your near & dear ones. It’s true that Calcium is the building block for strong teeth and bones and almost 99% of calcium of our body is stored in bones and teeth. However, the benefit of calcium is not limited just for strong bones & teeth, instead, it plays a vital role in muscle contraction, blood clotting, regulates high blood pressure and although not fully substantiated also aid in weight loss.
Just like the misconception about the benefits of calcium, a lot of us also feel that dairy & meat products are the only sources to meet our daily requirement for calcium along with the calcium supplements. On the contrary, fruits and vegetables are an equally rich source of this crucial mineral for our body. Here is a list of high calcium fruits: –
Rhubarb – Although when it comes to its classification as a fruit or vegetable, depending upon your preference you can place it under either of the categories; the significance of Rhubarb is the outstanding amount of calcium it offers along with other minerals and Vitamins. One cup of cooked Rhubarb is equivalent to one cup of milk or 300 milligrams against the 1000 mg need for our daily calcium value.
Figs – Dried figs are loaded with the goodness of calcium, potassium, and fiber. 1 cup of dried figs helps you meet your calcium DV with a whopping 241 mg. So, indulge your taste buds with this sticky fruit and provide the necessary fuel to your body for strong bones.
Oranges & Tangerines – These yummy fruits are also rich source of calcium especially if you consume them in the form of juices fortified with calcium and vitamin D. One glass of fortified orange juice in the breakfast is not only going to add spring to your feet but will also fulfill almost 50% of your daily calcium requirement.
Kiwi – This exotic and delectable fruit is a rich source of calcium and other essential vitamins. One cup of diced kiwi is equal to 60 mg of calcium and contributes almost 6% towards your daily value.
Apricot – This golden orange, fragrant and sweet fruit is another rich source of calcium, especially the dried apricot. Dried apricot contains 5 mg of calcium in a 100 mg serving and if you are someone who likes to go for hiking or camping it is an excellent choice to meet your calcium requirement.
Papaya – Among one of the healthiest fruits, Papaya has a high content of calcium along with other healthy nutrients. Every 100 mg of Papaya offers 20 mg calcium and if you are regularly eating one cup of Papaya, you are meeting almost 3% of your DV.
Raspberries & Strawberries – These yummy treats are also rich in calcium and fulfill between 2% to 3% of your calcium need.
Some other fruits high in calcium are Guava, Pink Grapefruit, Mulberries, kumquats, Blackcurrant, prunes, and lime. A healthy combination of all these fruits in your daily diet will not only help you in meeting your calcium requirement but will also provide you with other key nutrients such as Vitamin C, A, potassium, anti-oxidants, fibre etc. and pave the way for a healthy life.