Top 10 Fruits Highest In Calcium

Everyone knows that calcium plays an important part in developing healthy and strong bones and teeth, but in fact it does much more than that. It also helps to develop muscles and plays an important part in the secretion of enzymes and hormones that are a vital part of your body’s function.

It follows that you should always ensure that your diet includes sufficient calcium which most people know is present in dairy products – milk, cream, cheese, and so on – and in meat. (You can also take calcium supplements, but it is far better to include it in your diet).

However, there are other sources of calcium which may come as something of a surprise, and will be good news for vegetarians and vegans. Calcium is present in quite a large number of vegetables and fruits. Here are ten fruits that are high in calcium and also offer other health benefits.

1. KIWI

Also known as the Chinese Gooseberry, the kiwi is the fruit of a woody vine grown commercially in New Zealand, France, Greece and Chile. The fruit is usually eaten raw, after peeling, but is frequently used to decorate the top of the well-known Australian and New Zealand dessert pavlova.

Kiwis protect against inflammation and heart disease, reduce cancer risk and promote eye health. They contain 34 mg of calcium in 100 gram serving – 3% DV.

 

2. DRIED FIGS

Dried figs are a great source of calcium, containing 162 mg of calcium per 100 gram service – 16% DV (Daily Value, or amount required per day) – and 13 mg in each single fig. Health benefits of dried figs include a reduced risk of colon cancer, alleviation of cardiovascular disease, and stroke prevention.

The oldest known fig tree is one planted in a temple at Anuradhapura, Sri Lanka, by King Tissa in 288 BC, but there is evidence that fig trees have been grown for human consumption for over 11,000 years.

3. RHUBARB

Rhubarb is grown for its pink or red colored stalks which are used chiefly in pies and desserts when stewed with sugar, but it can also be used as a vegetable or pickled. In fact, in 1947 a New York court decided that, although historically known as a vegetable, it could also be known as a fruit since it was used in that way; this is the opposite of a tomato which is actually a fruit, but many consider a vegetable. The leaves of rhubarb contain oxalic acid and are poisonous.

A 100 gram serving of rhubarb contains 145mg of calcium which is 15% DV.

4. DATES

Dates grow on a tree – the date palm – which reaches a height of 75 feet and has leaves that are as much as 20 feet long.

Dry or soft dates are eaten as they are, but can also be chopped and used as an addition to pies and sweets, and in the US are used in date nut bread – a type of cake popular at holiday times.

Dates contain 64 mg calcium in 100 gram portion – 6% DV.

5. KUMQUATS

The kumquat is the fruit of a small tree in the citrus family and looks rather like an orange. However, it is ovular in shape and much smaller, being about the size of a large olive. It is used in preserves such as marmalade, and jelly. It can also be sliced and used in salads. It is also used as a garnish for some cocktails, especially martini, and can be made into kumquat liqueur with vodka or other white spirit.

Kumquats contain 62 mg calcium – 6% DV – in a 100 gram serving.

In Dade City, Florida, there is an annual day of celebration known as Kumquat Day.

6. PRICKLY PEARS

Prickly Pears, also known as Indian Figs, come in a variety of colors which can be green, red, yellow or even purple. They are a member of the cactus family and it seems that they originated in Greece.

Commonly called Cactus Fruit, prickly pears are often used in jellies or to make drinks in combination with vodka. In the British Virgin Islands they are used to make a Christmas drink called Miss Blyden

Prickly Pears contain 56 mg of calcium in 100 gram serving – again about 6% DV.

7. DRIED APRICOTS

Apricots are the fruit of a small tree that grows to a height of about 40 feet and is thought to have been first cultivated in India some 3,000 years ago. The kernels, or seeds of the apricot are used in place of almonds in the production of the Italian liqueur amaretto.

Dried apricots are produced in huge quantities in Turkey, and in Britain are used to make apricot brandy. Among other things, dried apricots protect against dementia, heart disease, stroke, some cancers, and also promote eye health.

The DV is 6% from a 100 gram portion containing 55 mg of calcium.

8. ORANGES AND TANGERINES

Oranges and tangerines have been cultivated since around 2,500 BC, originally in China and south east Asia. The sweet orange can be eaten as it is, after peeling, or the fruit and peel can be processed for juice. Since 1987, sweet oranges have been the most cultivated tree fruit in the world, some 68 million tonnes having been produced in 2010, largely in Brazil, California and Florida.

Oranges protect against viral and bacterial infections, reduce the risk of some cancers, increase the function of the immune system and are thought to slow the ageing process.

They contain 43 mg of calcium per 100 gram serving, which is 4% DV.

9. PRUNES

Prunes are simply dried plums, of any variety. They are used in a variety of dishes, both sweet and savory. They are often use in Tzimmes which is a traditional Jewish dish in which the chief ingredient is sliced carrots. They are also use in Norway eaten with rice pudding at Chrismas and in a fruit soup for dessert. Of course, they are also eaten as stewed prunes.

Prunes reduce the onset of Alzheimer’s disease, increase immune function and relieve constipation. They contain 43 mg calcium per 100 gram serving – 4% DV.

10. MULBERRIES

These are the fruit of the mulberry tree which grows to a maximum height of 50 feet. As they grow, the fruits turn from white, green or yellow to pink, then red and finally dark purple or black. The fruit is very sweet when ripe and is used in pies, tarts, cordials and mulberry tea.

Mulberry leaves are the only food source of the silkworm; without mulberries there would be no silk.