1. Banana Rich in Calcium:

Banana is a fruit that is available abundantly in every season. It offers you essential nutrients for your health, such as potassium, calcium, and magnesium. Banana also protects your body from free radicals since it is high in antioxidants (2).

Calcium Content:

• One medium-sized banana has 5.9gms of calcium.

How to Include In Your Diet:

• You can eat bananas as a fruit, prepare a smoothie, or add them to your cereal.

2. Moringa leaf(Malunggay):

Moringa leaf or drumstick tree is very nutritious as it is a healthy addition to your diet. It keeps your bones healthy and strong since it has high amounts of Calcium snd phosphorus. Moringa leaves may also heal damaged bones and treat arthritis with its anti-inflammatory properties (3).

Calcium Content:

• Moringa leaf gives you 1000mg of calcium, and moringa powder can provide you with more than 4000 mg of calcium.

How to Include In Your Diet:

• You can use moringa leaf or powder to prepare a tea, add some to your smoothies, or in soups.

3. Dates:

Dates are some of the nutritious fruits that reduce the risk of many diseases when eaten in moderation. It is a rich source of minerals like sodium, potassium, calcium, magnesium, and iron. It also has high amounts of antioxidants, fiber, fat, protein, and vitamins (4).

Calcium Content:

• 100 grams of dates contain 39 mg of calcium.

How to Include In Your Diet:

• You can consume dates or add them to several desserts as natural sweeteners.

4. Custard Apple:

Custard apple is a unique tropical fruit and boosts immunity that helps fight inflammation since it is rich in fiber, vitamins, and minerals. Custard apple also helps eliminate free radicles from your body because it has high amounts of antioxidants like vitamin C. Calcium, potassium, niacin, iron, and magnesium are the minerals custard apple have in abundance (5).