Calcium is a vital mineral that aids in bone formation, muscle contraction, nerve communication, and hormone and enzyme production. An intriguing truth is that our bodies require a lot of calcium because 99% of it is stored in our bones and teeth! The remaining 1% is essential for our blood. The daily calcium requirement varies by age group; for example, children aged 1-3 years require 700mg of protein, while individuals aged 70 and up require 1200mg. Calcium is an important nutrient that helps reduce the risk of kidney stones by lowering oxalate absorption. It also aids in the contraction of blood vessels and the maintenance of a healthy blood pressure level. Calcium shortage can also cause tooth decay, brittle nails and hair, thin skin, and sluggish hair growth. Because our bodies cannot generate calcium, eating calcium-rich foods helps ensure that we satisfy our daily nutritional requirements. Although milk is a well-known source of calcium, several other dry fruits are high in calcium as well.
The Best Calcium-Rich Dry Fruits
A calcium-rich diet is necessary to combat calcium insufficiency. So here’s the answer to your question concerning whether dairy products alone can meet your daily calcium requirements. First, check out this list of calcium-rich dry fruits that can help you fill up on this mineral:
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Almonds
Who doesn’t enjoy almonds? If you enjoy dry fruits, we feel you will enjoy adding almonds to your diet. Their earthy flavor and adaptability to diverse cuisines make them the cherry on top. Almonds are high in protein, vitamin E, copper, magnesium, and zinc, and they assist in strengthening bone health, filling the stomach for lengthy periods of time, lowering blood sugar levels, and controlling overall calorie consumption. They are tasty in any shape, but eating them with the peel is thought to be healthier. The almonds are sliced and added to a variety of meals to add crunch while increasing nutritional benefits.
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Cashews
Although it may come as a surprise, cashew nuts are botanically classified as seeds since they grow inside the drupe. Dry fruits and cashew nuts are the most protein-rich foods. Cashews have a rich nutty flavor that is crisp, salty, and sweet. They are high in vitamins K and B6, as well as zinc, phosphorus, and magnesium. Furthermore, cashew nuts are high in fiber, which aids digestion, improves brain health, and strengthens bone conditions. To add a zest of flavor, cashews are consumed or roasted with salt and black pepper. They can also be used to thicken soup or to garnish your favorite Indian delicacies.
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Pistachios
Pistachios are delicious dry fruits with a firm white shell and a reddish peel that contains light green kernels. They are high in antioxidants like flavonoids and carotenoids, as well as vitamins B6 and B1, protein, fiber, and calcium. Pistachios aid in the improvement of cardiovascular health, the reduction of inflammation, and the promotion of a healthy digestive system and sleep routine. Not only that, but pistachios aid in enhancing metabolic rate by burning more calories, making them an excellent approach to managing a weight loss journey. Pistachios can be incorporated into pancake batter, muffin batter, or Greek yogurt.
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Dates
Dates have a high sugar content, but their fantastic health advantages make them an excellent complement to our diet. Dates are one of the world’s oldest dry fruits, dating back to 4000 B.C. Dates are a nutrient-dense food that contains potassium, calcium, iron, and dietary fiber, all of which are good not only to physical health but also to sexual health and skin and hair condition. Because dates are a good substitute for white sugar, they are used in smoothies instead of honey in yogurt and porridge.
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Walnuts
These dried fruits in the shape of a brain are high in omega-3 fatty acids. Walnuts have the highest polyunsaturated fat content of any dry fruit. They provide minerals including as vitamin E, manganese, folic acid, phosphorus, and copper in addition to their wonderful crunch. They also promote heart and brain health by supplying fatty acids and decreasing brain health. They also help to improve sexual health by increasing sperm viability. Walnuts are finest when sprinkled over hot and cold cereal, smoothies, and oatmeal, tossed with vegetables, and served with salads.
Conclusion
Few dry fruits are high in calcium content, and eating them on a regular basis can help improve general health. Along with helping people lose weight by keeping healthy bone density, the health benefits of calcium-rich dry fruits have encouraged people to include them in their diet and avoid calcium shortage.
Tong Garden is an excellent location to shop if you want to include nutritious, calcium-rich dried fruits into your diet. We are committed to supplying high-quality dried fruits online at reasonable costs that are free of dangerous chemicals. So browse our extensive selection of dried fruits and nuts today and place your purchase!
This blog originally published here: https://tajahindinews.in/5-incredible-calcium-rich-dry-fruits-to-include-in-your-daily-diet/
