Calcium is a star mineral in milk, yogurt and cheese, but many people don\u2019t get enough of this nutrient important for strong bones.<\/p>\n
The Dietary Guidelines for Americans list calcium as one of the dietary components \u201cof public health concern\u201d<\/a> because the general U.S. population simply isn\u2019t eating a lot of nutrient-dense foods.<\/p>\n You don\u2019t need to consume dairy to get calcium, however. Tofu, canned fish with bones, almonds and kale make the list of calcium-rich foods<\/a>.<\/p>\n But don\u2019t overlook fruit to help meet your needs.<\/p>\n Dietitian Tip of the Day: Prickly Pears Can Add Calcium to Your Diet<\/p>\n The No. 1 fruit with the most calcium is the prickly pear. One cup provides 83 milligrams of calcium, according to the U.S. Department of Agriculture<\/a> \u2014 almost one-third of the amount of calcium in a cup of milk.<\/p>\n This cactus fruit, widely found in the Southwest, is \u201cremarkable\u201d for its calcium content, studies<\/a> have found. The fruit can be eaten raw, juiced or used in drinks, desserts and jellies.<\/p>\n The taste has been compared to that of watermelon, strawberries and citrus. <\/p>\n Other fruits with the most calcium<\/a> include oranges, dried figs, blackberries and papaya<\/a>.<\/p>\n Why It Matters<\/p>\n Besides keeping bones and teeth strong, calcium helps hormones to be released in the body, muscles to move, nerves to carry messages, and blood to flow and clot, according to the National Institutes of Health<\/a>.<\/p>\n But 42% of Americans don\u2019t get enough calcium, studies<\/a> have found.<\/p>\n Including a variety of fruits as part of a balanced diet can help support calcium intake, says Patricia Bannan, a registered dietitian in Los Angeles and author of \u201cFrom Burnout to Balance<\/a>.\u201d<\/p>\n \u201cFruits aren\u2019t top sources of calcium compared to dairy, fortified plant milks or leafy greens,\u201d Bannan previously told TODAY.com. \u201cBut they can still add up throughout the day.\u201d<\/p>\n How to Get Started<\/p>\n Adults need 1,000 milligrams of calcium a day, according to the NIH. Most Americans get it from dairy products, it notes.<\/p>\n If you don\u2019t like dairy or are a vegan, \u201ca thoughtfully planned plant-based diet can absolutely meet calcium needs, and fruits can make a sweet and helpful addition,\u201d Bannan said.<\/p>\n An 8-ounce glass of calcium-fortified 100% fruit juice can be a great option since it contains a similar amount of the mineral found in a glass of milk, she added.<\/p>\n Still, fortified juice should complement \u2014 not replace \u2014 other calcium-rich, whole-food sources, which provide other benefits like fiber, satiety and more nutrients, Bannan said.<\/p>\n If you’re looking to get more calcium in your diet, check out the Start TODAY app<\/a> for recipes and nutrition tips.<\/p>\n