Nutrition: Top 10 Dried Fruits for strong bones

 

Top 10 Dried Fruits Rich in Calcium for Strong Bones 

. Strong bones are important for overall health and the most important nutrient for healthy bones is calcium.

 Although dairy products are often associated with calcium, there are many plant sources, including dried fruits, that can help you meet your calcium needs. 

  Incorporating  calcium-rich  fruits into your diet is a delicious and easy way to ensure you're getting enough of essential minerals. Remember that eating a healthy diet, regular exercise, and getting enough vitamin D  are also important to keep your bones strong and healthy.  

  Dried fruit is a good addition to the diet by increasing calcium intake and supporting strong bones. You can improve bone health and overall health by adding plenty of calcium-rich dried fruit.   

  Here are  10 Dry Fruits Rich in Calcium that help increase the strength of bones and health.

  Almonds:   

Almonds are an excellent source of calcium and contain approximately 76 milligrams per 28 grams. They're also packed with essential nutrients like vitamin E and healthy fats, making them a great addition to your diet.  

 Fig:  

 Fig is another dried fruit with high calcium content and provides approximately 55 mg of calcium per 100 grams. They also provide dietary fiber and natural sugar. 

  Date:  

 Date, in addition to being sweet and delicious, contains approximately 64 mg of calcium in 100 grams. They're the perfect snack  to boost your calcium intake.

   Dried plums:  

 Dried plums are known for their digestive benefits and contain approximately 43 milligrams of calcium per 100 grams. They can be a delicious way to add extra calcium to your diet.

   Sesame seeds:   

These small seeds contain more than 989 milligrams of calcium per 100 grams. You can sprinkle them on salads, yogurt, or add them to many recipes for a calcium boost. 

  Chia seeds:  

 Chia seeds are rich in calcium and provide approximately 631 mg of calcium per 100 grams. They  also contain omega-3 fatty acids and fiber, making them a good choice for bone health.  

 Sunflower seeds:   

100 grams of sunflower seeds contain approximately 120 milligrams of calcium. They are also  good source of  healthy fats and protein. 

  Pistachios: 

  Pistachios are  delicious and nutritious snacks; They contain up to 131 mg of calcium per 100 grams, making them a good choice for building strong bones. 

  Walnuts: 

  Although they do not contain as much calcium as  other dried fruits, walnuts still provide approximately 98 milligrams of calcium per 100 grams.

 Brazilian Fruit: 

  Brazilian fruit is one of the best sources of selenium but  also contains approximately 160 milligrams of calcium per 100 grams. You can include these nuts  in your diet to support healthy bones. 

  Dried fruits are a good addition to the diet, increasing calcium intake and supporting strong bones. You can support bone health and overall health by including a variety of  calcium-rich options.   

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