Calcium is essential to healthy bones and teeth. That’s largely because the majority of the body’s calcium is stored in bones and teeth, making a calcium-rich diet very important to maintaining good oral health. Many people know the importance calcium plays in strengthening teeth, but many people don’t know that the body’s calcium levels are constantly fluctuating.
Bones, which include teeth, constantly remodel themselves due to continuous resorption and deposition of calcium, according to the National Institute of Health. This increases the need for a steady intake of calcium, as calcium helps to keep teeth strong even during the resorption process. Luckily, plenty of foods have plenty of calcium, with fruit being a calcium-rich, tasty option to help strengthen your teeth and keep your smile shining. Here, we look at five calcium-rich fruits to implement into your diet to improve your calcium intake.
Dried apricots pack a significant amount of calcium, with one cup of halved, dried apricots providing 72 milligrams or calcium, or nearly 14 percent of the daily recommended value of calcium, which is 1000 milligrams. When it comes to calcium-rich fruits, dried apricots are one of the leaders, helping to strengthen teeth and provide a little snack along the way.
Next in line is kiwi, also known as the kiwi fruit. These fuzzy little green fruits have a surprisingly high calcium content, with 61 milligrams of calcium per cup. One fruit that is two inches in diameter has about 23 milligrams of calcium in it alone, so increasing your kiwi intake may not be such a bad idea.
Oranges And Tangerines
The citrus family has a few big contenders in the calcium department, with oranges providing 72 milligrams of calcium per cup, the same as dried apricots. A large orange that’s over 3 inches in diameter has about 74 milligrams of calcium, while the average small orange over two inches in diameter has about 38 milligrams of calcium. Tangerines also have a similar calcium level, with one cup of tangerine sections equalling 72 milligrams of calcium. Large tangerines average approximately 44 milligrams of calcium, which comes in lower than oranges.
Blackberries aren’t as rich in calcium as mulberries, which pack about 55 grams of calcium per cup, but they are much more accessible and popular, with their own calcium content of about 42 milligrams per cup. 42 milligrams of calcium makes up approximately 4 percent of the daily recommended value, making blackberries an easy and delicious source of calcium.
For those feeling a little tropical, papaya is also a great source of fruit-based calcium. One cup of mashed papaya has approximately 46 milligrams of calcium, while a cup of papaya pieces has 29 milligrams. Dried papaya also has a significant amount of calcium, with about 83 milligrams of calcium per every 100 grams eaten.
The Final Word
Getting the right amount of calcium per day — which is about 1,000 milligrams — for the average adult, is important no matter the state of your teeth. Calcium intake is integral in maintaining strong and healthy teeth, which makes eating fruits a great way to provide your body with the calcium it needs.