If you have teeth that trouble you frequently or a back that pains or your child has developed bent legs, its time for you to think about your health in terms of calcium nutrition. Calcium inadequacy in our nutrition leads to serious problems such as osteoporosis, rickets and weak teeth.
Individuals of all age groups should be consuming a minimum of 400 mg of calcium on a daily basis. Children and adolescents should be consuming slightly more than this amount, while pregnant and lactating persons need about 1000 mg of calcium per day to meet the requirements of this mineral for both themselves and their babies.
Milk and dairy products are the best sources of dietary calcium. However, not all of us are tolerant to them. Vegans, in fact, avoid milk and dairy products. However, avoidance of milk and dairy products should not be a hindrance to those who can access this mineral from other sources such as fruits and vegetables.
Fruits Containing Calcium
A variety of fruits contain calcium. You can eat them single or mix up a delicious fruit salad with a medley of 3-4 vareites of these calcium rich fruits. Given below is information about the amount of calcium in a specific amount of edible portion of the fruit. Calculate your requirement of calcium for yourself or any other person and consume appropriate servings accordingly.
Black currants are a favourite dessert inclusion of many cuisines, especially the European, Asian and Russian cuisines. One single 100 gm serving of black currants contains 130 mg of calcium. Black currant jams, cheesecakes, yogurt, ice cream and sorbets are some mouth-watering foods made with this berry which many will require a strong will to resist or simply pop into your mouth as it is.You can also consume black currant in the form of beverages such as creme de cassis of Burgundy.
Figs are a delicious source of calcium with 100 mg of the fruit containing 80 mg of calcium. Figs are snackable foods for which you can barter your chips or cookies for a worthier change. Fig jam or fig rolls are other tastier options.
Lemons are one of the richest sources of not only vitamin C, but also calcium. 100 gms of this citrus fruit contains 80 mg of calcium. Lemonade, lemon pickle, lemon marmalade, lemon liqueur and desserts with lemon zest are some of the most common manifestations of this sourish fruit.
Indian Gooseberry is one of the richest sources of calcium. 100 gms of the edible portion of the fruit contains 50 mg of calcium. Unlike other fruits such as the apple or guava, this fruit cannot be eaten directly, as it is extremely sour. Usually it is pickled, candied or curried before consumption.
The common tomato is one of the easily available good quality sources of calcium. A 100 gms edible portion of the fruit contains 48 mg of calcium. Tomato is versatile and is used for making various dishes, both sweet and hot, using this red delicious fruit. A number of soups, curries, puddings etc are made using the tomato.
Rhubarb is one of the richest sources of calcium with a single cup of this fruit containg about 348 mg of the mineral. Rhubarb cakes, pastries, sauces, jams, conserves, pickles, pies, mousse, soup, tarts and cobblers are found to be mouthwatering options.
Go on a date with the good old dates which are rich in calcium along with some other nutrients such as potassium, iron, vitamin B-6 and B-12 and magnesium! Dates contain about 38 mg of calcium per 100 gms of the fruit.
Custard apples, with their soft, fleshy interiors are a treat to the young and old, especially for those who have difficulty in biting fruits with hard fiber. A 100 gms serving of the fruit contains 37 mg of calcium. Mashed custard apples make a nutritious meal for toddlers. Children love custard apple smoothies.
Green grapes are loaded with calcium. A 100 gms serving of green grapes contains 30 mg of calcium. You can cook up delicious dishes using grapes, such as grape pies, grape cakes, grape soups, etc.
If there is any fruit that you can vouch for in terms of appreciable calcium content, it is the banana which is one of the most common fruits consumed in most parts of the world.Serving an adequate quantity of calcium through bananas to your fastidious kids should be an effortless task for you.