When we think of calcium, dairy products are the first things that come to mind. Surprisingly, fruits can be a good source of this vital mineral needed for the maintenance of strong bones and teeth. Though they contain calcium in lesser amounts compared to dairy products, they can supplement one’s requirement of this mineral, especially when one follows a dairy-free diet or wishes to have variety in the foods one eats that are rich in calcium.
Oranges
As one of the richest sources of vitamin C, oranges are also a good source of calcium. Half a medium-sized orange is a good source of 52 milligrams of calcium. Apart from being a powerhouse of nutrition, oranges also taste good and are very refreshing.
Dried Figs
These dried fruits figure among the best in the calcium content department, with half a cup providing one with 120 milligrams of calcium. Dried figs are very good when added to one’s diet in the form of a snack, tossed in a salad, or used to make baked dishes.
Apricots
Dried apricots are a good source of calcium, with half a cup of the dried fruit providing one with 35 milligrams of calcium. Fresh apricots are also good for the body and are a good source of fiber and vitamin A.
Kiwi
This delicious fruit has a host of nutrients in it, including calcium. Apart from being a good source of vitamin C and fiber, kiwi provides one with 23 milligrams of calcium per fruit.
Blackberries
With 42 milligrams of calcium in a cup, blackberries are a good source of calcium. Rich in antioxidants, they are also very healthy for you and can be had in a variety of ways, including in your breakfast cereals and mixed with other fruits in a salad.
Rhubarb
Though this vegetable is sometimes categorized as a fruit, it can provide one with 105 milligrams of calcium per cup when cooked. Rhubarb is very good when mixed with sweet fruits such as strawberries and is used to make pies.
Prickly Pears
These fruits, also called cactus fruit, contain 58 milligrams of calcium per cup. Though one may have to put in some effort in preparing these fruits for consumption, they are very good when added to one’s diet.
Mulberries
Containing 55 milligrams of calcium per cup, mulberries are a good fruit to add to one’s diet. Mulberries are also rich in fiber, vitamin C, and iron. This fruit is very good when eaten on its own or added to desserts or mixed with yogurt.
Papaya
This tropical fruit is a good source of fiber, vitamin A, and papain, an extract that is useful in aiding digestion. A cup of papaya contains 29 milligrams of calcium on average. It can be had in a variety of ways, either on its own or in fruit salads or smoothies.
Incorporating all these foods in one’s diet can be a good way to ensure that one gets enough calcium. Each of these fruits provides not only calcium but a host of other nutrients and is healthy for the body in its own way. As such, one should consider adding these fruits to their shopping list when next they are at the market. One’s bones will definitely appreciate the additional calcium, which will keep them strong and prevent osteoporosis.