Top 10 Calcium Rich Fruits That You Should Include In Your Diet

Calcium is a vital nutrient for the human body, often overlooked by many. It plays a crucial role in maintaining strong bones and teeth, as well as supporting various bodily functions like muscle contractions, nerve transmission, and blood clotting. Therefore, it's essential to include calcium-rich fruits in your diet. Let's explore these fruits, their benefits, and how to incorporate them into your meals.

1. Dried Apricots

Dried apricots, created by drying fresh apricots, are a versatile and nutritious snack. They offer several health benefits:

- The fiber in dried apricots aids digestion and prevents constipation.

- High beta-carotene content benefits eye health.

- Potassium helps regulate blood pressure and reduces cardiovascular risks.

Nutritional Value (per 100g):

- Calcium: 67 mg
- Carbohydrates: 62.6 g
- Protein: 2.2 g
- Fat: 0.5 g

How to Include in Your Diet:

- Snack on dried apricots for a quick and filling treat.

- Mix them with other dried fruits and nuts for a balanced snack.

- Add chopped dried apricots to your morning oatmeal, cereal, or yogurt for extra flavor.

2. Pineapples

Pineapples are tropical fruits known for their sweet and acidic taste. They offer several health benefits:

- High vitamin C content boosts the immune system and aids in wound healing.

- Bromelain, an enzyme in pineapples, aids digestion and reduces inflammation.

- Nutrient-rich, they offer a variety of vitamins and minerals.

Nutritional Value (per 100g):

- Calcium: 13 mg
- Carbohydrates: 21.7 g
- Protein: 1 g
- Fiber: 2.3 g

How to Include in Your Diet:

- Enjoy pineapple chunks as a refreshing snack or in fruit salads.

- Blend fresh pineapple into smoothies for a zesty flavor.

- Grill or broil pineapple slices for a delightful side dish or dessert topping.

3. Kiwi

Kiwi, also known as the Chinese gooseberry, is tangy and nutritious:

- High in vitamin C and other essential nutrients.

- Rich in antioxidants, it helps reduce oxidative stress and inflammation.

- Contains actinidin, an enzyme aiding digestion and reducing bloating.

Nutritional Value (per 100g):

- Calcium: 34 mg
- Carbohydrates: 15 g
- Protein: 1.1 g
- Fat: 0.5 g

How to Include in Your Diet:

- Add kiwi slices to your morning porridge, muesli, or yogurt.

- Create a fruit salsa with kiwi, tomatoes, onions, and herbs for grilled meats or seafood.

- Garnish desserts or make sorbets and popsicles with kiwi.

4. Oranges

Oranges are renowned for their high vitamin C content and offer numerous health benefits:

- Vitamin C supports the immune system and acts as an antioxidant.

- Dietary fiber aids digestion and weight management.

- Antioxidants reduce the risk of chronic diseases.

Nutritional Value (per 100g):

- Calcium: 43 mg
- Carbohydrates: 15.4 g
- Protein: 1.2 g
- Fiber: 3.1 g

How to Include in Your Diet:

- Add oranges to morning smoothies with other fruits and vegetables.

- Incorporate orange slices into salads for a citrusy flavor.

- Create parfaits by layering orange slices with yogurt and oats.

5. Guavas

Guavas are commonly enjoyed tropical fruits with numerous health benefits:

- Potassium content helps regulate blood pressure and heart health.

- High fiber and antioxidants support heart health and blood sugar control.

- Vitamin A promotes eye health and prevents macular degeneration.

Nutritional Value (per 100g):

- Calcium: 18 mg
- Carbohydrates: 14.3 g
- Protein: 5.4 g
- Fiber: 3.1 g

How to Include in Your Diet:

- Make guava jams or preserves for toast or yogurt toppings.

- Prepare guava juice or use it in beverages.

- Create sweet and savory salsas with guava for grilled meats or as a dip.

6. Blackberries

Blackberries, small and sweet, offer unique health benefits:

- Rich in antioxidants like vitamin C, they combat oxidative stress and reduce disease risks.

- High fiber content aids digestion, regulates blood sugar, and promotes fullness.

- Vitamin K supports blood clotting and bone health.

Nutritional Value (per 100g):

- Calcium: 29 mg
- Carbohydrates: 9 g
- Protein: 1.3 g
- Fat: 0.4 g

How to Include in Your Diet:

- Add blackberries to baked goods or make your blackberry jam with less sugar.

- Freeze blackberries for a refreshing summer snack.

- Use them in desserts like ice cream or cheesecake.

7. Papaya

Papaya, a tropical fruit, offers a delightful taste and various health benefits:

- Papain, an enzyme in papaya, aids digestion and benefits those with stomach issues.

- High vitamin C content supports the immune system.

- Beta-carotene promotes vision and prevents macular degeneration.

Nutritional Value (per 100g):

- Calcium: 20 mg
- Carbohydrates: 11 g
- Protein: 0.5 g
- Fat: 1.7 g

How to Include in Your Diet:

- Enjoy fresh papaya chunks as a nutritious snack.

- Blend papaya into smoothies with other fruits or yogurt for creaminess.

- Create vibrant fruit salads with papaya, mango, pineapple, and berries.

8. Mulberries

Mulberries, sweet berries, provide unique health benefits:

- Antioxidants in mulberries lower cholesterol, reduce inflammation, and support heart health.

- Low glycemic index and chemicals for blood sugar management benefit diabetics.

- Dietary fiber improves digestion, prevents constipation, and supports gut health.

Nutritional Value (per 100g): 

- Calcium: 39 mg
- Fat: 0.39 mg
- Protein: 1.44 g
- Fiber: 1.7 g

How to Include in Your Diet:

- Blend fresh or frozen mulberries into smoothies.

- Sprinkle dried mulberries on oatmeal, yogurt, or cereal.

- Add dried or fresh mulberries to muffins, pancakes, or salads.

9. Tangerines

Tangerines, small citrus fruits, offer a sweet flavor and several health benefits:

- High vitamin C content supports the immune system and skin health.

- Antioxidants protect cells from oxidative stress and reduce chronic disease risk.

- Dietary fiber aids digestion, regulates blood sugar, and promotes fullness.

Nutritional Value (per 100g):

- Calcium: 37 mg
- Carbohydrates: 12 g
- Vitamin C: 23 mg
- Fiber: 2 g

How to Include in Your Diet:

- Add tangerines to fruit salads, parfaits, or as a yogurt and ice cream topping.

- Use tangerine juice for fresh juice or in cocktails/mocktails.

- Create homemade vinaigrettes by combining tangerine juice, olive oil, vinegar, and herbs.

10. Litchi:

Litchi, a tropical fruit with a sweet and refreshing flavor, offers various health benefits:

- Rich in antioxidants like vitamin C and flavonoids, litchis combat oxidative stress and reduce disease risks.

- High vitamin C concentration supports the immune system and prevents illnesses.

- Dietary fiber aids digestion and prevents constipation.

Nutritional Value (per 100g):

- Calcium: 5.2 mg
- Fiber: 1.3 g
- Protein: 0.8 g
- Fat: 0.44 g

How to Include in Your Diet:

- Create unique salsas and chutneys with litchis, herbs, and spices, perfect for grilled chicken or fish.

- Use litchis in desserts like ice cream, sorbets, and puddings.

- Add litchies to cocktails or make lychee-infused beverages.

In conclusion, these calcium-rich fruits provide not only a tasty addition to your diet but also a wealth of health benefits. Including them in your meals can help you meet your calcium needs, especially if you are lactose intolerant or prefer fruit-based sources of this essential nutrient. Keep this list handy and enjoy the delicious and nutritious benefits of these fruits.