Calcium is essential in our bodies, notably contributing to bone and tooth strength, neuron function, muscle contractions, and blood clotting. Adequate calcium consumption is critical for maintaining bone density and avoiding illnesses such as osteoporosis.
Almonds, figs, apricots, and prunes are good calcium-rich dry fruits to add to your diet. Almonds are very high in calcium and provide other important elements, such as vitamin E and magnesium. Figs and apricots provide calcium, fibre, vitamins, and antioxidants. Prunes are another great source of calcium and can help with intestinal health. Including these dried fruits in your diet can help you satisfy your calcium requirements naturally.
Here is a list of calcium-rich dry fruits:
1. Almonds:
Almonds contain some vital elements like calcium, vitamin E, magnesium and healthy fats, as also mentioned in the study by the National Institute of Health. To include almonds in your normal diet, one can have them individually as a snack or combine them with cereals, yoghurts or salads. They might combine with other dry fruits as well, preparing any byproduct like almond milk, or making the almond butter into a spread to apply to the toast or fruit.
2. Figs:
The figs are a dietary calcium item highly recommended for everyone's health and wellness. To get the calcium benefits of figs, include them in food in various ways to enjoy them. Fresh figs for snack or breakfast cereal mix, yoghurt, or salads provide some nutrients. The combination of dried figs stuffed with almonds or other types of nuts makes a wonderful nutritious snack, leading to an increase in the calcium level of the body, as also mentioned in the study by the National Institute of Health.
3. Dates:
Dried dates constitute an excellent dietary source of calcium and offer numerous health benefits, as known from the study mentioned by the National Institute of Health. Dates play a great role in providing an energy-infused snack. They can also be added to a number of dishes to enhance their taste. Adding dates to other dry fruits or similar nuts brings to the table not just great nutrition but also a delightful option. Dates are another versatile ingredient that can be served as slices or a healthy addition to salads, oats, yoghurt or baked as a unique sweetener in drinks.
4. Hazelnuts:
More minerals like calcium, vitamin E, Magnesium and healthy fats are present in hazelnuts, as known from the study mentioned in the article by the National Institute of Health. They can be consumed in several ways to bridge the shortfall in calcium consumption. One may have them either as a snack, raw, or as ingredients in appetisers such as salads, yoghurt or muesli or by adding chocolate. Furthermore, one can sprinkle them on various treats and baked products. Besides, mashed hazelnuts can be used in different dishes as spreads and sauces for flavour and nutrition.
5. Cashews:
Cashew is a healthy nut that can provide the body with a list of minerals, calcium is one of these minerals, as mentioned in the study in the article by the National Institute of Health. One may add cashews to their meals by consuming them as snacks or mixing them with their salads, stir-fry, or yoghurt. You can also apply cashew butter to bread or toast, or you can use the crushed cashew nuts to make muesli or smoothies. On the other hand, despite being a primary food in nature, they should only be eaten a few times.
6. Walnuts:
Walnuts are a healthy dry fruit; however, they are not as calcium-rich as other nuts, such as almonds. However, they do contain a high concentration of critical minerals such as magnesium, phosphorus, and potassium, all of which are beneficial to bone health, as mentioned in the study by the National Institute of Health. Walnuts can be eaten as a snack on their own, mixed into salads, cereals, or yoghurt, or used in baking recipes for extra flavour and crunch.