5 fruits rich in calcium help strengthen bones

The average person needs 1,000 mg of calcium per day. While dairy products are often considered the primary source of calcium, some fruits are also rich in calcium and can contribute significantly to bone strength, including:

Dried figs

Dried figs are a very good source of calcium. Each 100g provides 160 mg of calcium. Not only does it help strengthen bones, dried figs are also a delicious snack without adding sugar.

Research in the Journal of the American Academy of Nutrition shows that the high calcium content in dried figs can help maintain healthy bones and teeth.

Cam

Oranges are not only famous for their high vitamin C content but also contain a fair amount of calcium, making this fruit a good choice for promoting bone health. In a 100 g serving of oranges, provides about 45-50 mg of calcium.

Oranges also contain antioxidants and fiber, which contribute to improving overall health. Regular consumption of citrus fruits, such as oranges, can help improve bone mineral density and reduce the risk of osteoporosis.

Can be eaten directly, or added to salad or fresh juice.

Kiwi

Kiwi is a fruit with a high vitamin C content, this fruit provides about 34 mg of calcium per 100 g. Kiwi can be added to the diet to maintain bone health.

A study from the European Journal of Clinical Nutrition indicates that the nutrients in kiwis, including calcium and vitamin K, play an important role in supporting bone density and overall bone health.

Sliced ​​kiwi can be enjoyed in salads, in smoothies or simply as a refreshing, flavorful snack.

Papaya

Papaya is a tropical fruit rich in calcium, 100 g of papaya provides about 20 mg of calcium. In addition to its calcium content, papaya also contains vitamins and enzymes such as papain, which aids digestion and can contribute to better absorption of nutrients, including calcium.

The nutrients in papaya have the ability to support bone health and protect the body from bone diseases. Papaya can be eaten fresh, blended into a smoothie or used as part of dessert.

Lemon

Lemons are often overlooked on lists of foods good for bone health, but this fruit provides about 33 mg of calcium per 100 g.

Lemons are not only rich in calcium but also contain vitamin C and antioxidants, supporting overall health. Research from the American Journal of Clinical Nutrition shows that consuming citrus fruits like lemons can help maintain bone density and reduce the risk of bone fractures.