World Vegetarian Day: 6 Calcium Rich Food To Add In Your Diet

We all know a range of dairy products like milk and fortified foods like soy products and cereals have calcium. But what if you are on the lookout for fresh produce that contains calcium? Green leafy vegetables are a good source, of course. But if you have a bit of a sweet tooth, are there any calcium-rich fruits you could consider trying? The answer is a yes! While fruit sources may pale in comparison to other richer sources of calcium, there is definitely a lineup of calcium-rich fruits you can savor.

# Rhubarb

A cup of cooked rhubarb has a hefty 348 mg of calcium to the serving, which is 26.7% DV, making rhubarb very much a calcium-rich food.5 You could whip up a rhubarb pie or a gingery crumble and serve it with a dollop of cream or ice cream, depending on the weather. Or have stewed rhubarb or a rhubarb cake with some hot custard. Add it to little tarts or a fresh lemon rhubarb pudding. Once you try your hand at some unusual recipes, you’ll never get enough of this fruit that was once considered a vegetable!

# Citrus Fruits Like Orange And Grapefruit

Enjoy your citrus? Then you’re going to like this next bit of information. Staple citrus fruits like oranges and grapefruit and more exotic alternatives like kumquats are a great source of calcium. And the versatility of citrus fruits makes them even more compelling. Whether as a glaze for meats, a tangy addition to salads as a dressing, or as segments for a zingy bite in heavenly meringue pies and light-as-air cakes, these citrus fruits lend themselves to all kinds of recipes.

# Prickly Pear

Prickly pears are not on the top of most people’s grocery lists. But with 83 mg of calcium or 6.4% DV to the cup full, these pears should make a place for themselves, with a relatively higher amount of calcium than many other fruits. Besides sorbets and jellies, you could use the fruit in a bright salad of oranges and mint, lemon bars, and smoothies.

# Kiwifruit

Kiwis are refreshing tart fruits that make a nice alternative to citrus fruits. The sour sweetness they offer can be simply addictive! Add the chopped fruit to a fruit salad or use it to top any cakes or puddings. One cup of raw green kiwifruit has 61 mg of calcium which is the equivalent of 4.7% DV of the nutrient.

# Berries Like Mulberries And Blackberries

Add pops of color to your mealtimes with the range of delicious berries on offer in the market. And when it isn’t berry season, you can always turn to the frozen kind as a backup. They all contain calcium in varying amounts. And while they don’t hit the highs that a calcium-rich food needs to, they are still sources of calcium you could consider if you want to get a fruit in.

# Papaya

A cup of the mashed fruit of papaya contains 46 mg of calcium while a cup of chopped papaya has 29 mg of the mineral. That puts your intake at 3.5% DV or 2.2% DV, depending on which you have.16 Papaya is a great addition to a smoothie or works even as a juice on its own. Alternatively, use it in salsa or a salad – it pairs brilliantly with avocado, too. You could even grill slices of the fruit for something different.