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Calcium is one of the most important minerals required by the body. As kids, you must have learned lessons emphasizing the importance of this element. The only importance that most of us are aware of is the necessity of calcium for strengthening of bones and teeth, but there are also many other functions of it that are just as important. You should also know that too much of calcium can also cause problems, so it is advisable to consume only sufficient amount of it. 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 tablets or supplements are recommended. There are many vegetables and fruits that are high in this nutrient. Following is a list of some calcium-rich foods, fruits, and vegetables. But, before moving on to them, let us see a few benefits of this nutrient.

Benefits

Calcium helps the body to absorb various nutrients. 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 these benefits. As we all know, calcium is essential for maintaining the health of teeth and bones. It not only keeps them healthy, but also decreases the possibility of osteoporosis. The risk of nonmalignant colon and rectal tumor formation can be decreased by the intake of this nutrient. Women require more this element during periods, while lactating women also need it in additional quantities 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 it 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 helped you in understanding which fruits are high in calcium. Now that you know about the benefits of this nutrient and also the effects of its deficiency, you should make all the above mentioned fruits and vegetables a part of your daily diet.