Fruits High in Calcium

Calcium is one of the most important mineral required by the body. As kids, you must have learned lessons emphasizing the importance of calcium. The only importance that most of us are aware of is the necessity of calcium for strengthening of bones and teeth. But it is not so, there are many other functions of calcium that are as important as strengthening of teeth and bones. But before moving to that, you should also know that too much of calcium can also cause problems, so consume only sufficient amount of calcium. Adults require about 1000 mg of calcium, everyday whereas kids require 800 - 1300 mg everyday. Many times, this requirement is not fulfilled which is why calcium tablets or supplements are recommended. There are many vegetables and fruits high in calcium, but of course not all veggies and fruits are high source of calcium. The following are some calcium rich foods, fruits and vegetables, to be precise. But before moving on to them, let us see a few benefits of calcium.

Why is Calcium Necessary?

Calcium helps to absorb various nutrients in the body. It also helps the body to fight against high blood pressure by lowering the levels of sodium, however regular intake of calcium is required for it. As we all know, calcium is very necessary for maintaining the health of teeth and bones. It not only keeps them healthy, but also decreases the possibility of osteoporosis. The risk of colon tumor formation and nonmalignant rectal can be decreased by the intake of calcium. Women require more calcium during periods, lactating women also need additional calcium than usual. This is because calcium stabilizes the hormones, thus helping to overcome the premenstrual symptoms like mood swings, depression and cramping. A problem with calcium is that humans lose calcium through urine, feces and sweat, which is why it has to be replaced regularly.

High Calcium Fruits

• Blackberries
• Blackcurrants
• Date fruit
• Grapefruit
• Mulberries
• Orange
• Blueberries
• Pomegranate
• Prickly Pears
• Elderberries
• Apricots, raw
• Boysenberries
• Figs
• Loganberries
• Gooseberries
• Currants
• Raisins
• Pineapple, canned
• Prunes
• Banana
• Mango nectar

Vegetables High in Calcium

• Tofu, firm
• Carrot juice
• Cooked turnip greens
• Cooked bok choy
• Cooked collards
• Collard Greens boiled
• Potatoes, au gratin, dry mix, unprepared
• Cooked spinach
• Cooked kale
• Taro, tahitian, Cooked, with salt
• Kanpyo, (dried gourd strips)
• Broccoli
• Garlic, raw
• Parsley
• Sesame Seeds
• Okra
• Leeks, (bulb and lower-leaf portion), freeze-dried
• Cooked mustard greens
• Blackstrap Molasses
• Epazote, raw
• Dandelion greens
• Romaine lettuce
• Kelp
• Head lettuce
• Radishes, oriental, dried
• Soy
• Mung
• Alfalfa
• Nori
• Kombu
• Wakame
• Agar-agar
• Navy beans
• Soybeans
• Pinto beans
• Spinach
• Garbanzo beans
• Lima, black beans
• Lentils
• Split peas
• Chickpeas

Hopefully this list will help you to get rid of the question, which fruits are high in calcium. Now that you know about the benefits of calcium, and also the effects of calcium deficiency, you should make all the above mentioned fruits and veggies a part of your daily diet.