Surprised with fruits rich in calcium: Figs are the top

Many fruits are not only rich in vitamins and fiber but also a natural "storehouse" of calcium, easy to absorb and completely friendly to the digestive system.

Figs are the fruit richest in calcium - Illustration photo

According to the recommendation of the Department of Food Safety, Ministry of Health , familiar fruits that are capable of providing effective calcium can become an ideal alternative to milk in the daily diet.

Fig

Few people know that figs, especially dried figs, are one of the fruits with the highest calcium content. Every 100g of dried figs can contain up to 160mg of calcium - even more than a glass of fresh cow's milk. In addition to calcium, figs also provide antioxidants, fiber, potassium, iron and magnesium, helping to support digestion, regulate blood pressure and prevent osteoporosis.

Although fresh figs have a lower calcium content, they are rich in digestive enzymes and anti-inflammatory properties. Whether eaten raw, in salads, or dried, figs are a great calcium supplement for vegetarians and non-dairy drinkers.

Orange

Oranges have long been known as a rich source of vitamin C, but few people know that an average orange also contains about 50-60mg of calcium. In particular, calcium-fortified orange juice can now provide up to 300mg of calcium per glass - equivalent to a glass of milk.

Not only does it supplement calcium, vitamin C in oranges also helps increase calcium absorption and supports collagen production - an important component of bones and connective tissue.

A glass of orange juice every morning not only helps you stay awake but also protects your bones and joints in the long run.

Kiwi

Kiwi is not only delicious but also famous for its twice the amount of vitamin C as oranges, along with fiber, vitamin K and potassium. Although 100g of kiwi only contains about 34mg of calcium, thanks to the amount of vitamin C and magnesium, the calcium from this fruit is very easily absorbed.

In addition to being good for digestion and sleep, kiwis also help fight inflammation and reduce the risk of chronic diseases. Combining kiwis with other calcium-rich fruits is a smart way to nourish strong bones without using milk.

Raspberry, strawberry

Berries like raspberries and strawberries are not only visually appealing but also packed with health benefits.

In 100g, raspberries have about 25-30mg of calcium, strawberries about 16mg. Although the amount of calcium is not too high, thanks to the presence of vitamin K and organic acids, the ability to absorb calcium is significantly improved.

Strawberries are also a fruit rich in calcium - Illustration photo

In addition, the antioxidants in these fruits also help prevent aging, protect the heart and take care of teeth. Adding a few raspberries or strawberries to breakfast or dessert is both delicious and nutritious.

Me

A familiar fruit in Vietnam, tamarind is not only famous for its sour taste but also for its significant amount of calcium: about 74mg per 100g. In addition, tamarind also contains B vitamins, iron and anti-inflammatory substances.

From refreshing tamarind juice to sweet and sour snacks, if used properly and reasonably, tamarind not only stimulates the taste buds but also supports healthy bones, joints and digestion.

Dates

Dried dates, popular in Middle Eastern and North African cuisine , are a quick source of energy and are rich in calcium: about 64mg per 100g. Not only that, dates also contain phosphorus, iron, potassium and B vitamins to help improve memory, prevent constipation and support strong bones.

For vegetarians, dates are a golden choice to supplement calcium naturally and deliciously.

Dried Apricots

100g of dried apricots contain about 55mg of calcium, and are also rich in vitamins A, E and beta-carotene - substances that help improve eyesight, beautify the skin and are strong antioxidants. Eating dried apricots regularly not only helps supplement calcium but also brings many benefits to beauty and overall health.

To maximize the effectiveness of calcium, the Food Safety Department recommends combining calcium-rich fruits with foods rich in vitamin D such as fish, eggs or mushrooms to aid absorption.

Limit your intake of caffeine and carbonated soft drinks as they reduce calcium absorption. Prioritize fresh fruit, avoid canned fruit which contains a lot of sugar and preservatives.

LINH HAN

Source: https://tuoitre.vn/bat-ngo-voi-nhung-loai-hoa-qua-giau-canxi-dung-dau-la-qua-sung-2025072315050817.htm