Top 10 Calcium-Rich Dry Fruits And Seeds for Healthy Bones

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What is the daily requirement of calcium in our body?​

Dry fruits: Overall health depends on having strong bones, which can be achieved by calcium ingestion. Calcium is linked to the consumption of dairy products, particularly milk, although calcium can also be obtained from a variety of plant-based sources, as well as from dry fruits and seeds.

When combined with a healthy diet and regular exercise, incorporating these dried fruits into your diet can be a tasty method to raise your calcium levels. A healthy adult human body needs approximately 1000 mg of calcium for both men and women. The following is a list of 10 calcium-rich dry fruits and seeds.

Dry Fruits: Almonds


Almonds are a rich source of calcium which contains around 76 mg of calcium per 28 grams. Almonds are packed with important nutrients and healthy fats and are a rich source of vitamin E. They are a great addition to your diet and also sharpen the brain. Almonds also reduce the chances of heart attacks and are a rich source of copper and manganese.


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Sweet to consume, figs provide around 55 mg of calcium per 100 grams. They are dietary fibre and an antioxidant with richness of potassium which controls the blood pressure and digestive system. Figs also help in weight loss, and protection of the heart, and thus prevent constipation with curing the reproductive problems.


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Dates are sweet with around 64 mg of calcium per 100 grams. They are a great snack option and are rich in minerals, vitamins, and antioxidants. Dates also help in digestion, and heart health, and protect the body against diseases. It also helps in the process of easing natural labor. Dates can be consumed in oatmeal and as smoothies.


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Prunes have a high calcium content of about 43 mg per 100 grammes and are well known for their digestive advantages. Prunes have a great flavour and are an excellent source of potassium and electrolyte, both of which are beneficial to the body in various ways. Thus, it supports healthy blood pressure, digestion, nerve impulses, and heart rhythm.

Chia seeds

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Usually known for its dietary benefits, calcium provides around 631 mg of calcium per 100 grams and is a rich source of omega-3 fatty acids with fiber. They are very good for bone strengthening and should be taken in the morning hours with water for better absorption and results.

Sesame seeds

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Sesame seeds are loaded with calcium and contain around 989 mg per 100 grams. You can eat them as they are or spread them on salads, yogurt, or in other dishes to boost the calcium level in the body. Usually, Indian households make delicious ladoos


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In addition to being rich in copper, manganese, folate, antioxidants, and phosphorus, hazelnuts also include about 114 mg of calcium and are a good source of vitamin E, vitamin B1, and vitamin B6. Hazelnuts can help decrease blood cholesterol levels in the body.


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Cashews are a rich source of protein, fiber, and healthy fats which also contain vitamins, minerals, and beneficial plant compounds. Cashews also help in losing weight, control the blood sugar level, and are good for heart health. Cashews contain around 57.20 mg of calcium in them.


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Pistachios are a delicious source of nutrition and have around 100 grams of calcium making it an excellent choice for strong bones. With 20% protein, it is a much higher source of protein and will also help you manage your weight. A high source of antioxidants, pistachios should always be included in your diet.


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Walnuts are high in omega-3 fatty acids and other nutrients, and they contain about 98 mg of calcium per 100 grammes. Due to their high fibre content and plenty of protein, walnuts can aid in weight loss and lower the risk of Type II diabetes.

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Top 10 calcium-rich dry fruits and seeds for healthy bones
Top 10 calcium-rich dry fruits and seeds for healthy bones