How much calcium is in dried figs, and how do they benefit bone health?

Question

I’ve been exploring calcium-rich foods, and I came across dried figs as a recommended option. I’d like to know more about the amount of calcium in dried figs and how effective they are for supporting bone health.

One of the claims I’ve read is that dried figs are an excellent source of calcium, providing significant amounts per serving. How much calcium is typically found in 100g of dried figs, and how does this compare to other calcium-rich foods like dairy or leafy greens?

I’m also curious about how easily the body absorbs the calcium from dried figs. Are they as effective as other sources in promoting strong bones, or do they need to be combined with other nutrients like Vitamin D for better absorption?

Another benefit I’ve heard about is their role in preventing bone-related conditions like osteoporosis. Are dried figs effective for older adults or people at risk of bone loss, and how much should be consumed daily for noticeable benefits?

Lastly, are there any precautions to consider when eating dried figs? For example, could their natural sugar content offset their health benefits, or should they be limited in certain diets?

If anyone has included dried figs in their diet for bone health, I’d love to hear your experience. Did they make a difference, and how do you typically consume them?

Dr Sujal Patil · Accepted Answer

Dried figs are a good source of calcium, with approximately 150 mg of calcium per 100g. This is beneficial for bone health, though it's less than calcium-rich foods like dairy (about 300 mg per 100g) or leafy greens (around 100 mg per 100g of spinach). However, dried figs also offer other essential nutrients like fiber, potassium, and magnesium, which support bone health.

The absorption of calcium from dried figs can be improved by combining them with foods rich in Vitamin D (like fortified milk or sunlight exposure). While dried figs provide some calcium, they should ideally be part of a balanced diet including other calcium sources.

For preventing conditions like osteoporosis, dried figs can be helpful for older adults when consumed moderately. A daily serving of 3-5 dried figs can provide a good calcium boost, but it's important not to overconsume them due to their natural sugar content, which may affect blood sugar levels.

Precautions: Dried figs are calorie-dense and contain natural sugars, so they should be consumed in moderation, especially for those with diabetes or trying to manage their weight.

If you've tried dried figs for bone health, they can be eaten as a snack, in smoothies, or as part of salads. They provide noticeable benefits when combined with other nutrient-rich foods for optimal calcium absorption.

Dr. Ayush Varma · Answer

Dried figs are indeed a lovely little source of calcium. In about 100g of dried figs, you'll find something like 160mg of calcium! Compared to a cup of milk with around 300mg, they hold up pretty well. Leafy greens like kale are also rich, but figs have this sweet edge, you know? Still, you’d need to eat quite a few figs to match what a glass of milk offers.

Now, about absorption—calcium in dried figs is decent, but not as effective as dairy. Bit of a bummer, right? They lack Vitamin D, which helps the calcium get to your bones, so you'd want to pair them with things like fatty fish or egg yolks, which could give them a hand. Better absorption, maybe, add a bit of sunlight too for that natural Vit D boost!

In terms of conditions like osteoporosis, well, dried figs can help, ecspecially when part of a balanced diet. But relying solely on them ain't the best strategy. For older folks or anyone at risk, combining different sources of calcium that include Vitamin D is key. How many to eat? Maybe around 3 to 5 figs a day could contribute nicely without overdoing it.

Onto precautions, yeah, they’re sweet fellas. They've got quite a bit of natural sugar, so watch it if you're managing blood sugar levels. Crushing a handful here and there shouldn’t hurt, unless on a strict low-carb deal or something. Try having them with nuts or yogurt - it can balance out that sugar spike.

Personally, I like to toss them into my morning oatmeal or mix 'em with some nuts for a snack—adds a bit of chew and sweetness! But everyone's different, so finding what fits your lifestyle is key. Go slow, listen to your body, and adjust, you know? That’s the real deal.

How much calcium is in dried figs, and how do they benefit bone health? - #10274

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