Top Dried Fruits High in Calcium
Many foods, such as dried fruits, are good sources of calcium. The drying process concentrates nutrients, making dried fruits a convenient way to boost mineral intake. This is particularly helpful for individuals with dietary restrictions, like lactose intolerance.
Dried Figs
Dried figs are one of the best sources of calcium among dried fruits. They contain approximately 162 mg of calcium per 100 grams. They are also a good source of potassium and vitamin K, which are important for bone health. The fiber content in figs supports healthy digestion.
Other Calcium-Rich Options
Several other dried fruits provide substantial calcium:
- Zante Currants: These small raisins are a good source of calcium.
- Raisins: Raisins provide a good amount of calcium and also contain boron, which supports bone and joint health.
- Prunes: Prunes contribute calcium and can help maintain bone mineral density. They also have antioxidants.
- Dried Apricots: Dried apricots are a good source of calcium, potassium, and iron.
- Goji Berries: These berries also contain a notable amount of calcium.
Comparison of Calcium Content (Per 100g)
| Dried Fruit | Calcium (mg) |
|---|---|
| Dried Figs | 162 |
| Zante Currants | ~100-127 |
| Raisins | ~73-93 |
| Dried Apricots | ~55-72 |
| Prunes | ~43-46 |
*Note: Values can vary.
Ways to Add Dried Fruit to Your Diet
Here are some ways to incorporate dried fruits into your diet:
- Snack Mix: Combine dried figs, apricots, and raisins with nuts.
- Smoothies: Add dried fruit to smoothies.
- Breakfast: Add chopped dried fruits to oatmeal or cereal.
- Salads: Use dried fruits as a salad topping.
- Baking: Include dried fruits in baked goods.
Supporting Nutrients for Calcium Absorption
For optimal calcium absorption, the body needs other nutrients:
- Magnesium: Found in dried figs, it regulates calcium levels.
- Vitamin K: Present in figs and prunes, it supports bone metabolism.
- Boron: Found in prunes and raisins, it supports bone formation.
Conclusion
Dried fruits are a valuable source of calcium and other essential nutrients for bone health. Dried figs, prunes, and other dried fruits are excellent additions to a balanced diet. Remember to consume these in moderation.
