5 fruits that improve bone health

Maintaining strong and healthy bones is important for overall well-being, and diet plays a crucial role in bone health.

While dairy products are often hailed as the primary source of calcium, several fruits are surprisingly rich in calcium and can significantly contribute to bone strength.

An average human needs 1000mg of calcium in a day. Here are 5 fruits that can help us build and maintain strong bones.

Dried figs are an excellent source of calcium, providing a substantial 160 mg per 100 grams. These delicious snacks not only contribute to strong bones but also offer a sweet treat without the need for added sugars. Research highlighted in the “Journal of the American College of Nutrition” suggests that the high calcium content in dried figs can aid in maintaining healthy bones and teeth.

Oranges are not only famous for their vitamin C content but also pack a decent amount of calcium, making them a great choice for boosting bone health. Each 100-gram serving of oranges provides around 45 to 50 mg of calcium. Oranges also contain antioxidants and fibre that contribute to overall health. According to a study published in the “Journal of Nutrition,” regular consumption of citrus fruits like oranges can help improve bone mineral density and reduce the risk of osteoporosis. Enjoy them as a whole fruit, in salads, or freshly squeezed juice.

Kiwis are often praised for their high vitamin C content, but they also provide about 34 mg of calcium per 100-gram serving. This exotic fruit can be a delightful addition to your diet and helps in the maintenance of bone health. A study from the “European Journal of Clinical Nutrition” indicates that the nutrients in kiwis, including calcium and vitamin K, play a crucial role in supporting bone density and overall bone health. Enjoy kiwis sliced in salads, as a smoothie ingredient, or simply as a fresh, tangy snack.

Papayas are another tropical delight rich in calcium, offering approximately 20 mg per 100 grams. In addition to their calcium content, papayas are packed with vitamins and enzymes like papain, which aid in digestion and may contribute to better nutrient absorption, including calcium. The “Journal of Ethnopharmacology” has pointed out that the nutrients in papayas can potentially support bone health and protect against bone diseases. You can enjoy papayas fresh, in smoothies, or even as part of a dessert.

Limes are often overlooked in the world of bone health, but they provide about 33 mg of calcium per 100-gram serving. These tangy fruits are not only rich in calcium but also loaded with vitamin C and antioxidants that support overall health. Research from the “American Journal of Clinical Nutrition” indicates that the consumption of citrus fruits like limes can help in maintaining bone density and reducing the risk of fractures.