Calcium Rich Fruits: Unveiling the Top Sources for Your Diet
By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Apr 22, 2024Click to rate this article!
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By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Apr 22, 2024Table of Contents
Calcium is a key mineral required by the body for several purposes. It keeps our bones strong, helps muscles work, and supports nerve signals and blood clotting. Lots of foods are rich in calcium. These include dairy items, fruits, and vegetables. Yet, some people may find it hard to get enough calcium because of their diet choices. This article will give you lots of information about calcium-rich fruits and non-dairy and vegan options that can be easily included in your diet. It will also guide you on how to improve calcium absorption and use calcium best. So, let’s go ahead.
In the section below we have discussed the importance of calcium in our body.
Our bodies have more calcium than any other mineral. About 99% of it is in our bones and teeth. Calcium gives our skeleton structure and strength. It also helps bones grow and mend. A good amount of calcium intake is needed to keep our bones dense. This can help us avoid pathological fractures caused by osteoporosis.
Muscles need calcium ions to contract. These ions start the process that makes muscles move by binding to proteins in muscle cells. It also helps the heart contract in the right manner..
Calcium works as an electrolyte, helping nerve signals get around. It lets neurons send out neurotransmitters. Calcium matters for brain health. The right balance of calcium can mean clearer thinking, better mood control, and good memory.
Calcium plays an important role in the regulation of the coagulation cascade. They are needed for activation of a few of the clotting factors. . Without enough calcium, our blood can’t clot which we are injured leading to prolonged bleeding.
Did you know?
Lack of calcium can lead to serious health problems. These include osteoporosis, rickets, dental issues, and other illnesses.
Osteoporosis happens when bones lose minerals and become less dense. This raises the chance of fractures, especially in older adults. Getting enough calcium may stop this bone loss and lower the risk of getting osteoporosis.
Rickets is a condition where kids have weak, soft bones because they aren’t getting enough calcium or vitamin D. Bad cases of rickets can slow growth, cause deformities, and raise the risk of fractures.
Not getting enough calcium can cause tooth decay, gum disease, and weaker enamel on teeth. To keep your teeth healthy and your mouth clean, it’s critical to get the right amount of calcium.
A lack of calcium can lead to other health problems. These can include muscle cramps and spasms, numbness, and tingling in limbs. It’s also linked to conditions like premenstrual syndrome (PMS), depression, and insomnia.
Fruits are tasty and packed with vitamins, minerals, and antioxidants. But fruits which have the most calcium are described below.
Dried figs have a lot of calcium. Just one cup (237 grams) has 300 mg. They give you a sweet chewy way to get the calcium you need. You can snack on them or use them in smoothies and desserts.
Oranges have a lot of health benefits. One of these benefits is 50 mg of calcium per 100 grams.
Rhubarb may taste unique, but it gives you plenty of calcium. For example, one cup (240 ml) of its juice has 300 mg of calcium. You can drink the juice or use rhubarb in desserts, such as pies or crumbles.
Blackcurrants are small berries full of flavour. A single cup (112 grams) contains an impressive 62 mg of calcium. They also have vital nutrients like vitamins C and K. That’s why they’re a great addition to what you eat.
Kiwifruits are not only delicious but they’re also filled with vitamin C and other important nutrients. A single serving (1 cup, 177 grams) provides 61 mg of calcium, which makes kiwifruit a great source of this essential mineral. Enjoy it as is or blend it into smoothies, juices, or yogurt bowls.
Prunes may be small, but they offer a lot of calcium. Prune juice has 55 mg of calcium in a glass. Eating whole prunes will give you more fiber. You can use prunes in snacks, desserts, or juices.
Dates may be tiny and sweet, but they are loaded with calcium. One cup (147 grams) of pitted dates has 96 mg of calcium. You can add them to smoothies, eat them as a snack, or use them as a natural sweetener in baked goods.
The list of calcium-rich fruits includes apricots. They contain 15 mg of calcium per 100 grams. No matter if you like them dried or fresh, they easily fit into your diet together with other sources of calcium.
Mulberries are loaded with flavor and calcium. One cup (140 grams) contains 55 mg of the vital mineral. You can blend them into smoothies, pour them over yogurt or oatmeal, or eat them as they are for a yummy snack.
Persimmons may not be a favorite fruit, but they deliver on taste and nutrition. A single persimmon (168 grams) offers 54 mg of calcium. The sweet and tangy flavour makes them an enjoyable way to get a variety of calcium sources.
These tiny citrus fruits hide a large amount of calcium. Each cup (196 grams) of kumquats contains 71 mg of it. Their tangy and sweet flavour makes them a refreshing snack. They also work well in jams, marmalades, or cocktails.
A single cup (145 grams) of papaya is packed with tropical sweetness and provides 29 mg of calcium. Papayas are also fiber-rich and filled with other nutrients. Enjoy them as whole fruit, in juice form, or include them in salads and savoury dishes.
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Dairy products are well-known for their calcium content. But there are many other options for vegans and for those who don’t consume dairy.
Chia seeds give you a big nutrition boost. They have 179 mg of calcium per ounce (28 grams). Along with this, they give you vital omega-3 fatty acids and fiber. Add chia seeds to smoothies, yogurt, oatmeal, or salads for a great nutrition boost.
Almonds make a yummy snack. They are also a rich source of non-dairy calcium. One ounce (28 grams) provides around 200 mg of this vital mineral. Plus, almonds carry a lot of healthy fats, fiber, and protein. That’s why they can make your diet better and more balanced.
Tofu made with calcium sulfate can be a good vegan substitute for dairy products. Half a cup (126 grams) of tofu can contain 275 to 861 mg of calcium. The final amount depends on the brand and type of tofu. But tofu is always a complete protein source. It can be added to many meals from stir-fry dishes to smoothies.
White beans offer plenty of non-dairy calcium. For instance, half a cup (88 grams) provides 70 mg. The beans also have a lot of fiber and protein. That’s why they make a fantastic staple food in a plant-based diet.
Edamame, already mentioned earlier, is packed full of calcium. One cooked cup (155 grams) covers 8% of the Daily Value (DV) for calcium. Also, these young soybeans are a complete protein source. They make a perfect addition to plant-based diets.
Leafy greens are low in calories. But they’re high in vital nutrients including calcium. Some good choices include kale, collard greens, and spinach. They all offer good amounts of calcium in a single serving.
Fresh kale has 55 mg of calcium per cup (67 grams). It also carries vitamins A, C, and K. It goes well in salads and can be sautéed on its own or added to smoothies for extra nutrition.
While spinach contains more oxalates that slightly reduce calcium absorption, it still provides a decent amount of the mineral. One fresh cup (30 grams) of spinach gives about 30 mg of calcium. Thus, it makes a worthy addition to your plant-based source of calcium.
A cooked cup (190 grams) of collard greens can provide 21% of your DV for calcium. They have low oxalate content, so your body can absorb their calcium well. Thus, collard greens make an excellent vegan option for your calcium needs.
We’ve covered diverse sources of calcium. Now we will discuss factors that affect how well the mineral is absorbed.
Vitamin D lets your gut absorb calcium. You can get enough vitamin D from sunlight, food, or supplements. Doing so can make a big difference in your ability to absorb calcium and your overall bone health.
Phosphorus is another mineral that’s vital for good bone health. Our bodies use it together with calcium. We need a balanced intake of both phosphorus and calcium for proper bone growth and stability.
Magnesium helps move calcium across cell membranes. This affects how well we absorb the mineral. A healthy balance of calcium and magnesium can boost overall bone and muscle health as well as nerve function.
Here are some tips that may help you get the most calcium from your diet.
Eat different foods that contain calcium. These include fruits, vegetables, legumes, nuts, seeds, and fortified items. By doing so, you’ll meet your daily calcium needs.
Try to catch some sun for about 15-30 minutes per day or eat foods that are rich in vitamin D or fortified with the vitamin. This will help optimize calcium absorption.
Make sure you’re balancing your intake of other minerals like magnesium and phosphorus along with calcium. It’s because these major nutrients work together to promote great bone health and overall good health.
We now know why calcium is vital, where to find it, and how to best use it. So, let’s look at the amount of calcium in different fruits, vegetables, legumes, fish, and grains.
In the table below we have listed the amount of calcium that common fruits contain.
| Fruit | Calcium Content |
| Orange | 40–50 mg/100 grams |
| Kiwi | 60 mg/1 cup (177 grams) |
| Blackcurrants | 62 mg/1 cup (112 grams) |
| Mulberries | 55 mg/1 cup (140 grams) |
| Persimmon | 54 mg/1 fruit (168 grams) |
| Kumquat | 71 mg/1 cup (196 grams) |
| Papaya | 29 mg/1 cup (145 grams) |
In the table below we have listed the amount of calcium present in some vegetables.
| Vegetable | Calcium Content |
| Cooked Collard Greens | 268 mg/1 cooked cup (190 grams) |
| Cooked Rhubarb | 300 mg/1 cup (240 ml) of juice |
| Cooked Spinach | 244 mg/1 cooked cup (180 grams) |
| Cooked Kale | 94 mg/1 cooked cup (130 grams) |
Legumes and nuts can also boost your diet with their calcium content. Below we have listed the calcium content of different seeds and nuts.
| Legume or Nut | Calcium Content |
| Chia Seeds | 179 mg/1 ounce (28 grams) |
| Almonds | 200 mg/1 ounce (28 grams) |
| White Beans | 70 mg/0.5 cup (88 grams) |
| Edamame | 98 mg/1 cooked cup (155 grams) |
Fish can offer a lot of calcium, largely from the bones that you can eat. Below are popular types and their calcium content.
| Fish | Calcium Content |
| Canned Sardines | 351 mg/3 oz (92 grams) |
| Canned Salmon | 365 mg/7 oz (198 grams) with bones |
Lastly, the calcium content of grains are given below.
| Grain or Seed | Calcium Content |
| Cooked Amaranth | 116 mg/1 cup (246 grams) |
| Cooked Brown Rice | 20 mg/1 cup (195 grams) |
How much calcium your body needs each day depends on your age, sex, and other factors. So next we’ll explore how much calcium you ought to get.
Your age affects how much calcium you should try to get each day. For example, kids and teenagers are building up their bone mass to its top strength. Also, when a woman is pregnant, she needs more calcium. Here’s a general guide to calcium needs by age group.
• 1-3 years old: 500 mg/day
• 4-8 years old: 800 mg/day
• 9-18 years old: 1,300 mg/day
• 19-50 years old: 1,000 mg/day
• 51-70 years old (female): 1,200 mg/day
• 51-70 years old (male): 1,000 mg/day
• 71 years and older: 1,200 mg/day
You can reach your daily calcium needs with a balanced diet. Be sure to add varied sources of calcium-rich foods like fruits, vegetables, dairy foods, legumes, nuts, and fish.
Knowing the signs of too little calcium can be very helpful. Some signs include weak or brittle nails, muscle cramps, dental issues, and a numb or tingling feeling in the fingers. If you notice these signs, it’s a good idea to ask for medical advice and look into changing your diet as needed.
Also Read: Benefits of Figs Soaked in Water Overnight: Exploring Nutritional Advantages
Calcium is vital for healthy bones, muscles, and nerves, and for clotting blood. By including calcium-rich fruits, vegetables, legumes, nuts, and fish in your diet, you can get a good amount of this vital mineral. Also remember to maintain vitamin D, phosphorus, and magnesium levels as well. Your age and daily needs also matter.
By adding different foods high in calcium and other minerals, you can keep your bones healthy. This will support your overall well-being. Stay alert for signs that you’re not getting enough calcium. And do consult your healthcare provider for advice on coming up with the best diet and lifestyle for your needs.
Dried figs have the most calcium among fruits. Just one cup (237 grams) gives you 300 mg of calcium.
Canned sardines and salmon top the list of foods that carry the most calcium. A 3-ounce serving (about 92 grams) gives you up to 351 mg. Collard Greens and dairy products like milk and cheese also have a lot of calcium.
A varied diet of calcium-rich foods will get you there. For instance, you can include dairy products or foods fortified with calcium, fruits, vegetables, legumes, nuts, seeds, and fish in your meals.
How well you absorb calcium depends on a few factors, including the intake of vitamin D, phosphorus, and magnesium. If you balance these nutrients well, your body can absorb calcium more effectively.
Yes, indeed. Foods like white beans, edamame, and winged beans are legumes filled with calcium. They’re a good choice if you’re vegetarian or vegan.
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