5 types of fruit that naturally supplement calcium to help strengthen bones

SKĐS - For many reasons, bones can become weak and brittle, leading to osteoporosis, fractures... Supplementing some calcium-rich fruits is an effective measure to support strong bones, preventing many other serious health conditions.

1. Why does calcium help strengthen bones?

Calcium is an essential mineral for building and maintaining strong bones throughout life. Approximately 99% of the body's calcium is found in bones and teeth, while the remaining 1% circulates in the blood, regulating important processes such as muscle contraction, nerve transmission, and hormone secretion.

Bones are calcium reserves. When calcium levels decrease, the body will use the calcium reserves of the bones. Over time, this can lead to a decrease in bone density and strength, increasing the risk of osteoporosis.

However, the body cannot produce calcium on its own and needs to be supplemented from the diet. In particular, you should not ignore fruits that provide natural calcium to help strengthen bones.

Calcium plays an important role in keeping bones strong.

2. Fruits that naturally supplement calcium for the body

Figs are rich in calcium which helps strengthen bones.

Figs are also known as broadleaf figs, American figs, and elephant ear figs. Figs belong to the Mulberry family, with the scientific name Ficus auriculata Lour. According to traditional medicine, figs are sweet, neutral, and have the effect of clearing heat and moistening the intestines, producing new fluid to stop coughing, detoxifying and reducing swelling, and strengthening the spleen and stimulating appetite.

According to modern research, dried figs are rich in calcium, providing 160 mg of calcium per 100 grams, which helps strengthen bones, increase bone density, strengthen bone flexibility, and reduce the risk of osteoporosis.

Figs are high in calcium, which helps keep bones strong.

Orange

According to Oriental medicine, oranges are sweet, sour, and cool. Oranges are rich in vitamin C, which promotes collagen production, which is essential for healthy bones and joints. In addition, orange juice also increases nutrients such as vitamin D and calcium in the blood, helping to reduce the risk of osteoporosis.

A 100-gram serving of oranges provides about 45 to 50 mg of calcium. Oranges also contain antioxidants and fiber, which contribute to overall health. According to a study published in the Journal of Nutrition, regular consumption of citrus fruits such as oranges can help improve bone mineral density and reduce the risk of osteoporosis. Oranges can be consumed as whole fruit, in salads, or as fresh juice.

Kiwi

Kiwi fruit, also known as monkey island fruit, has a sweet and sour taste and a cold nature. Kiwi is also a fruit with a high vitamin C content and provides about 34 mg of calcium per 100 gram serving, helping to maintain strong bones.

A study from the European Journal of Clinical Nutrition found that nutrients in kiwis, including calcium and vitamin K, play an important role in improving bone density and keeping bones strong.

To boost calcium from kiwi, you can add this fruit to salads, smoothies or eat it directly.

Papaya

In oriental medicine, papaya is called Mộc qua, has a cold nature, sweet taste, clears heat, and nourishes the spleen. In addition, papaya is rich in calcium, providing about 20 mg per 100 grams. Not only that, papaya also contains many vitamins and enzymes such as papain, which aids digestion and can contribute to better absorption of nutrients, including calcium.

Papaya also contains vitamin K which helps the body absorb calcium better, thereby improving bone density and reducing the risk of fractures. You can consume papaya fresh or in the form of smoothies...

Lemon

Lemons are sour and neutral. Their bone-healthy effects are often overlooked, but lemons actually provide about 33 mg of calcium per 100 gram serving. Research from the American Journal of Clinical Nutrition suggests that consuming citrus fruits like lemons may help maintain bone density and reduce the risk of fractures.

Furthermore, lemon juice is rich in vitamin C, which helps strengthen the immune system, prevent arthritis, relieve pain and promote bone and joint recovery after injury.

Le My Giang

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