10 Fruits Rich in Calcium

10 Fruits Rich in Calcium

As you’re likely aware, calcium is an absolutely essential mineral that helps support development of healthy teeth, bones, muscles, and much more. Calcium plays an integral role in the secretion of a number of hormones and enzymes that are vital for your body function efficiently. As such, it’s important to get adequate calcium; dietary is best but supplementation may also be necessary for many people. Research has repeatedly discovered relationships between calcium deficiency and serious illness such as osteoporosis. Getting enough calcium is a goal everyone needs to be consciously working to achieve.



If you’re trying to adopt (or already have adopted) vegan or vegetarian dietary habits then you may be looking for alternatives to the dairy and meat products that are often mistakenly considered to be the only food sources of calcium available. We’re all aware that fresh organic fruits provide many beneficial nutrients but you may be surprised to learn that, for a number of fruits, calcium is one of those nutrients.



Why Do We Need Calcium?

Calcium is frequently associated with healthy skeletal health and that association is accurate. However, calcium is needed by the body for much more and calcium deficiency can cause more problems than weak bones and teeth.

Research has established that a low dietary intake of calcium is a risk factor for developing high blood pressurehttp://www.dreddyclinic.com/findinformation/hh/highbloodpressure.php. Conversely, increased dietary calcium intake has been shown to help lower blood pressure in persons with hypertension. [1]

Oddly enough, the Department of Chemical Pathology at Dumfries and Galloway District Hospital in the United Kingdom has published information that shows calcium deficiency to be a cause of rickets. [2]

10 Fruits High in Calcium

Making conscious eating decisions is important if you’re going to meet your daily nutritional requirements, it won’t happen by accident. With this comes a thin line between routinely getting the nutrients you need, without it being too routine. If you’re eating the same thing every single day, you’re going to get bored. Here are ten delicious fruits you can alternate between are great sources of calcium, not to mention other nutrients!

1. Oranges and Tangerines

Loaded with 43 mg of the recommended 1,000 to 2,000 mg daily intake for the average person, oranges and tangerines also contain a powerful amount of vitamin C and that makes them an excellent choice.

2. Dried Apricots

As if their delicious taste wasn’t enough, dried apricots contain 5mg of calcium in a 100g serving. A perfect choice for everyone, but especially hikers, bikers, and campers.

3. Kiwi

This tropical fruit looks rejuvenating because it is. Kiwi provides 34 mg of calcium per 100g serving. To put that into perspective, a single cup contains 60 mg.

4. Dates

Dates are a tasty treat and each date contains around 15 mg of calcium.

5. Dried Figs

Dried figs may be the best fruit source of calcium there is? At 241 mg of calcium per cup and 13 mg per each individual fig, on average, a small serving of dried figs can go a long way in achieving the goal of adequate calcium intake.

6. Rhubarb

A New York court decided in 1947 that rhubarb, then labeled a vegetable, could be considered a fruit. Despite the identity crisis, what’s solid is rhubarb as a calcium source, containing 348 mg of calcium in a single cup.



7. Prickly Pears

An exotic treat, prickly pears, also known as red tunas, contain 58 mg of calcium per each pear.

8. Prunes

In addition to aiding the colon, prunes (specifically dried prunes) can offer up 75 mg of calcium in a single cup.

9. Mulberries

Mulberries are not sold in many grocery stores and can be hard to find. It’s a shame too, they contain up to 55 mg calcium in 1 cup. If you can find them, try them, they’re great!

10. Kumquats

Kumquats have a rich flavor, are high in vitamins A and C, and contain up to 12 mg of calcium. These little power pellets can be a great boost.

Getting Enough Calcium is Essential

Increasing your fruit and vegetable intake positively impacts your bone health by providing the micronutrients and antioxidants that are absolutely essential to promote healthy bone formation and good health. Develop a healthy rotation habitually enjoying the fruits on this list, organic when possible, and not only will you experience the benefits of getting enough calcium, but also the other health benefits that accompany a diet rich in fresh fruits

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM

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References:

1. Pörsti I, Mäkynen H. Dietary calcium intake: effects on central blood pressure control http://www.ncbi.nlm.nih.gov/pubmed/8588115. Semin Nephrol. 1995 Nov;15(6):550-63. Review.

2. Ramasamy I. Inherited disorders of calcium homeostasis http://www.ncbi.nlm.nih.gov/pubmed/18474231. Clin Chim Acta. 2008 Aug;394(1-2):22-41. doi: 10.1016/j.cca.2008.04.011. Epub 2008 Apr 22. Review.

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Research: Low Calcium Levels Linked to Osteoporosis

Research: Low Calcium Levels Linked to Osteoporosis

It’s common knowledge that calcium plays an important role in maintaining strong, healthy bones later in life. For women who have passed their reproductive years, this fact is especially true. But according to new research from Italy [1], there may be another important reason for postmenopausal women to keep an eye on their calcium levels.



Italian researchers at the Gaetano Pini Institute Department of Rheumatology in Milan followed 825 postmenopausal women already diagnosed with hypertension. They found that just over 35 percent of the women sampled who consumed low amounts of calcium from dairy sources also exhibited signs of osteoporosis. Women in the same sample group who consumed higher levels of calcium showed significantly lower levels of the condition – roughly 20 percent in all.

Upon further investigation, they found that lower calcium levels was also statistically tied to an increased risk of developing both hypertension and osteoporosis when compared to postmenopausal control populations.



The researchers conclude that these findings support the theory that there may in fact be a strong connection between hypertension and decreased bone mass, which further implies that low calcium intake in postmenopausal women puts them not only at increased risk for osteoporosis, but hypertension as well.

Eat More Foods Rich in Calcium


Foods Rich in Calcium

In a ideal world, women of all ages should be getting sufficient amounts of calcium from a healthy, well-balanced diet that includes foods rich in calcium. The sad reality, however, is that many people fail to consume their daily requirement of calcium.

Vitamin fortified cereal grains and fruit juices are often rich in both calcium and vitamin D. Certain beans and leafy green vegetables such as kale and spinach can also be excellent sources.

A handful of raw seeds, including flax, sesame or chia, will also provide you with plenty of calcium, among plenty of other nutrients. Broccoli and oranges are also very high in calcium, as well as vitamin C and vitamin A. Find out how much calcium is in your favorite foods, and then eat those on a daily basis.

Is There an Easier Way to Get More Calcium?

While giving your body the all calcium it needs from diet alone is ideal, doing so becomes increasingly difficult with age. Women of all ages can benefit tremendously from taking a high quality calcium dietary supplement to meet their body’s needs.



The problem is only a small percentage of the calcium in most dietary supplements actually makes its way into the cells that make up the human body. In fact, over 90% of it usually goes to waste. Read more