Strong bones: 6 dry fruits rich in Calcium


When it comes to maintaining strong and healthy bones, calcium is an essential nutrient. It is not only vital for bone health but also plays a significant role in various bodily functions, including muscle contractions, blood clotting, and nerve transmission. While dairy products are often the go-to source of calcium, many individuals prefer alternative options due to dietary restrictions or personal preferences. Dry fruits, which are packed with a variety of nutrients, can be an excellent choice for those looking to increase their calcium intake. In this article, we will explore six dry fruits that are rich in calcium and can help support your bone health.

Strong bones: 6 dry fruits rich in Calcium

Strong bones: 6 dry fruits rich in Calcium

  1. Almonds

Almonds are a popular dry fruit that is not only delicious but also a great source of calcium. Just one ounce of almonds (about 22 nuts) contains approximately 76 milligrams of calcium, which is roughly 8% of the daily recommended intake. Additionally, almonds provide other essential nutrients like vitamin E, magnesium, and protein, making them an excellent choice for overall health.

  1. Figs

Figs are another calcium-rich dry fruit that offers a unique and sweet flavor. Dried figs are particularly high in calcium, with a 1.5-ounce serving providing around 100 milligrams of this bone-strengthening mineral. Figs are also rich in dietary fiber and antioxidants, making them a fantastic addition to your diet for digestive and overall health.

  1. Apricots

Dried apricots are not only a convenient snack but also a good source of calcium. A 1.5-ounce serving of dried apricots contains approximately 55 milligrams of calcium. They are also packed with vitamin A, vitamin C, and dietary fiber, which can benefit your eyes, skin, and digestive system.

  1. Prunes

Prunes, which are dried plums, are known for their digestive benefits, but they also contain a fair amount of calcium. A 1.5-ounce serving of prunes offers around 45 milligrams of calcium. Additionally, prunes are rich in vitamin K, vitamin A, and dietary fiber, making them an excellent choice for maintaining bone health and regularity.

  1. Dates

Dates are both nutritious and naturally sweet, making them a popular choice among health-conscious individuals. A 1.5-ounce serving of dates provides roughly 38 milligrams of calcium. They are also a great source of essential minerals like potassium, magnesium, and iron, in addition to being energy-boosting and promoting bone strength.

  1. Raisins

Raisins are another calcium-rich dry fruit option that can be easily incorporated into your diet. A 1.5-ounce serving of raisins contains approximately 45 milligrams of calcium. They are also rich in antioxidants and dietary fiber, making them an ideal choice for improving bone health and supporting digestive functions.

Incorporating Dry Fruits into Your Diet

To reap the bone-strengthening benefits of these calcium-rich dry fruits, you can include them in your daily diet in various ways. Here are some ideas:

  1. Snacking: Enjoy dry fruits like almonds, figs, apricots, prunes, dates, and raisins as a convenient and healthy snack between meals.
  2. Cereal or Oatmeal: Sprinkle chopped almonds, figs, or dates on your morning cereal or oatmeal to boost your calcium intake.
  3. Baking: Incorporate dried fruits, such as raisins or chopped dates, into your homemade muffins, cookies, or bread for added flavor and nutrition.
  4. Trail Mix: Create your own trail mix by combining different dry fruits with nuts for a delicious, on-the-go snack.


Maintaining strong bones and overall health is essential, and incorporating calcium-rich dry fruits into your diet is a tasty and nutritious way to achieve this goal. Almonds, figs, apricots, prunes, dates, and raisins offer a variety of flavors and health benefits, making them an excellent addition to your daily menu. By enjoying these delicious dry fruits, you can support your bone health and promote overall well-being. So, go ahead and snack your way to strong bones with these fantastic calcium-rich dry fruits!

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