Calcium builds bone strength, supports muscle function, and promotes heart health. Adults need 1,000 mg daily. Dry fruits offer a delicious, plant-based boost.  

Almonds top the list, offering around 260 mg calcium per 100 g. About 26% of daily value, plus protein, fiber, magnesium, and vitamin E.  

Hazelnuts pack ~114 mg, pistachios ~105 mg calcium per 100 g. Both include healthy fats, protein, and antioxidants for overall bone support.  

Walnuts (~98 mg) bring omega‑3s and manganese; peanuts (~92 mg) add protein and calcium—helping maintain strong bones and muscles. 

Dried apricots (~55 mg), prunes (~43 mg), and currants (~86 mg) contain calcium, boron, and vitamin K—key to bone density and joint health. 

Makhana (~60 mg calcium) plus seeds like chia and sesame (600–990 mg) add calcium, magnesium, and fiber—ideal for vegetarian bone nourishment.  

Combine a small handful of almonds, figs, pistachios, and seeds. Adds about 200–300 mg calcium plus fiber and essential nutrients each day.

Pair dry fruits with vitamin D sources, low-impact exercise, and hydration. This combo enhances calcium absorption and promotes bone remodeling.  

Start each morning with your calcium-rich mix alongside yogurt or cereal. Simple, tasty habit that supports lifelong bone health and wellbeing.