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

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01/11​​What is the daily requirement of calcium in our body?​

Strong bones are important for overall health which can be attained by the consumption of calcium. The intake of dairy products, specifically milk is associated with calcium, however, there are several plant-based sources and dry fruits and seeds which can increase the amount of calcium.


Once you incorporate these dry fruits into your diet, it can be a delicious way to improve your calcium level with a balanced diet and exercise. An adult human body requires around 1000 mg of calcium in men and women, which can be termed healthy. 10 rich in calcium dry fruits and seeds are listed below.

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02/11Almonds



​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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03/11Figs



​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.

04/11Dates



​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.

05/11Prunes



​Prunes are known for their digestive benefits and contain around 43 mg of calcium per 100 grams. Prunes are delicious to taste and are a good source of potassium with electrolyte which helps the human body in several ways. It thus helps in heart rhythm, nerve impulses, digestion, and blood pressure.

06/11Chia seeds



​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.
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07/11Sesame seeds



​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.​

08/11Hazelnuts



Hazelnuts contain around 114 mg of calcium, and are considered a rich source of vitamin E, vitamin B1, and vitamin B6, and are also rich in copper, manganese, folate, antioxidants, and phosphorus, and also help in lowering blood cholesterol in the body.​

09/11Cashews



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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10/11Pistachios



​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.

11/11Walnuts



​Walnuts have around 98 mg of calcium per 100 grams and are a rich source of omega-3 fatty acids and other nutrients. Walnuts are high in fibre and are a rich source of protein which helps in weight loss and reduces the risk of Type II diabetes.


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