Discover Delicious Fruits That Boost Calcium

Quick Smiles:

• Prickly pears top the list of calcium-rich fruits.
• Fruits like oranges, figs, and papaya also provide calcium.
• Calcium is essential for strong bones, nerves, and muscles.

Calcium is a key nutrient that strengthens bones and supports healthy muscles and nerves, but many people don’t get enough in their daily diets.

While dairy products are common sources, many non-dairy foods—such as tofu, canned fish with bones, almonds, and especially certain fruits—can help increase calcium intake.

Prickly pears are the leading fruit for calcium, with one cup offering 83 milligrams—almost a third of the calcium found in a cup of milk.

Enjoy prickly pears raw, in juice, or as part of desserts and jellies for a tasty boost.

The flavor of prickly pears is often described as a delightful blend of watermelon, strawberries, and citrus.

Other fruits rich in calcium include oranges, dried figs, blackberries, and papaya.

Calcium’s benefits go beyond bone health; it also plays a vital role in hormone release, blood flow, nerve function, and muscle movement.

Sadly, research shows that over 40% of Americans aren’t meeting their daily calcium requirements.

Patricia Bannan, a registered dietitian, says including an assortment of fruits in your meals can support healthy calcium levels.

“Fruits aren’t top sources of calcium compared to dairy, fortified plant milks or leafy greens,” she explained. “But they can still add up throughout the day.”

Adults need about 1,000 milligrams of calcium daily, and while many turn to dairy, a well-planned plant-based diet can work just as well.

“A thoughtfully planned plant-based diet can absolutely meet calcium needs, and fruits can make a sweet and helpful addition,” Bannan shared.

Calcium-fortified 100% fruit juice can be a convenient alternative, offering amounts of calcium similar to milk.

Still, fortified juices should be enjoyed alongside other calcium-rich, whole-food sources that provide fiber and other essential nutrients.

Start adding a colorful variety of calcium-rich fruits to your diet for a nutritious and delicious way to support your health!

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