These fruits are rich in vitamins, fiber, and essential minerals, aiding in blood sugar control, benefiting the digestive system, and enhancing skin health.
Calcium is an essential mineral that helps maintain strong bones and is crucial for nervous system and muscle function. Numerous studies suggest that individuals need to consume approximately 1,000mg of calcium daily for optimal health. In addition to well-known calcium-rich foods like eggs and dairy, fruits and leafy greens also provide significant amounts of calcium, making them suitable for vegan diets or for individuals allergic to eggs and dairy. Below are four easily consumable fruits that are high in calcium, beneficial for bones and teeth when included in the daily diet:
1. Kiwi
The vitamin C in kiwi boosts the immune system, offers antioxidant protection, and enhances skin health.
Kiwi is rich in calcium and contains many essential vitamins beneficial for the body. 100g of kiwi has 34mg of calcium, and a cup of kiwi juice can provide 60mg of calcium. The vitamin C in kiwi helps strengthen the immune system, acts as an antioxidant, and protects the skin.
This fruit has a low glycemic index (GI 50), meaning it does not cause a rapid spike in blood sugar levels, making it safe for diabetic patients. Kiwi also contains vitamin E, which helps prevent skin aging, and is high in fiber, which benefits digestion.
2. Grapefruit
Grapefruit belongs to the low glycemic index food group.
Grapefruit is one of the most nutritious fruits, popular during the summer. This fruit is also very high in calcium, with approximately 50mg of calcium in each cup of juice. Grapefruit helps reduce biological aging and improve cellular function, thus promoting overall health and longevity.
With a glycemic index of 30, grapefruit falls into the low glycemic index food category. This fruit contains a compound called naringenin, which has anti-diabetic effects. Naringenin enhances glucose absorption into cells and improves insulin sensitivity, potentially helping lower blood sugar levels.
Furthermore, grapefruit is well-known for being rich in vitamin C, which plays a vital role in boosting the immune system, producing collagen, and aiding iron absorption.
3. Figs
Figs are high in fiber, which can help manage diabetes.
Figs are a rich source of calcium, especially dried figs contain 160mg of calcium per 100g. This amount of calcium is essential for stronger bones and teeth.
According to the American Diabetes Association, figs are high in fiber, which can support diabetes management. Additionally, figs are rich in potassium, which helps regulate sugar absorption in the body after meals. The potassium helps maintain stable blood sugar and blood pressure levels.
Figs are also packed with beneficial nutrients for the skin, particularly for those suffering from allergic dermatitis, dry skin, etc. This fruit is excellent for digestion due to its high fiber content, which stimulates healthy bowel movements and supports digestive function.
Figs also aid in weight loss, lower cholesterol levels due to their soluble fiber and pectin, and help prevent heart attacks, colon cancer, and breast cancer.
4. Mulberries
Mulberries also contain a lot of soluble fiber beneficial for digestion.
Mulberries are delicious and calcium-rich foods that are easy to find at markets in Vietnam. A cup of mulberries contains 55mg of calcium, which helps maintain strong bones and teeth. Additionally, this fruit is rich in vitamin C and vitamin K, where vitamin C plays a crucial role in collagen regeneration, providing benefits to many parts of the body like skin, tendons, ligaments, and bones.
Mulberries have a glycemic index of only 25. They also contain a compound called 1-deoxynojirimycin (DNJ), which can inhibit an enzyme in the intestine that prevents the breakdown of carbs—the cause of rapid blood sugar spikes.
Moreover, mulberries are abundant in soluble fiber, which is beneficial for digestion. This fruit is also rich in vitamin C, which helps boost immunity, along with other vitamins that prevent skin and hair aging. Mulberries have also been shown to be very good for the eyes, cardiovascular health, and support weight loss…
