In childhood, mothers would force-feed us milk. Age has increased. Milk has been dropped from the diet. But the need for calcium hasn't decreased by a drop. Calcium is essential for keeping teeth strong and maintaining bone health. A healthy adult needs 700 milligrams of calcium daily. However, there's no rule that this calcium deficiency must be met by drinking milk alone. Again, if you're lactose intolerant, you can't drink milk.
Instead of milk, calcium can be found in various foods like yoghurt, tofu, chia seeds, and sesame seeds. However, you can also meet calcium deficiency by eating fruits. There are quite a few fruits that contain abundant amounts of calcium.
Orange: Fresh oranges are still available in the market. This fruit provides calcium. About 40 grams of calcium are found in 100 grams of orange. Besides, vitamin C and other nutrients are obtained.
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Papaya: Along with fibre, vitamin C, and vitamin A, calcium is also found in papaya. About 30 grams of calcium are present in 100 grams of ripe papaya. This fruit helps reduce the risk of multiple diseases.
Fig: Calcium is also found in anjeer or figs. About 180 grams of calcium is obtained in half a cup of figs. Besides, it contains fibre and potassium. This fruit is also beneficial for stomach health.
Kiwi: Kiwi is rich in vitamin C. However, this fruit also provides calcium. About 60 grams of calcium are present in 100 grams of kiwi. This fruit helps boost immunity in the body. You can also eat kiwi to maintain bone health.
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Lime: By including lime in your daily meals, you can also meet the calcium deficiency in your body. About 26 grams of calcium is found in 100 grams of lime juice. Moreover, lime juice contains abundant vitamin C, which helps in calcium absorption and keeps bones strong.
Berry fruits: Fruits like blackberries and raspberries also provide calcium. 30-50 grams of calcium is obtained from 100 grams of berry fruits. Besides, these types of fruits are rich in antioxidants. So if you eat a bowl of different types of berries daily, you can avoid the risk of multiple diseases.
