FIGS, The Bone Density Promoter

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Figs - Bone Density Promoter
The other advantage of including figs in your diet, is because of its potassium content which counteracts the increased urinary calcium loss, caused by the high-salt diets, thereby further prevent bones from thinning out at a fast rate.
Calcium, as all know is a major mineral essential for healthy bones and teeth, muscles to contract and relax, proper nerve function and correct blood clotting properties. Though 99% of calcium is stored in our bones there has to be a particular concentration maintained in the blood. If the blood level goes down as the body needs more calcium then it is leached out from the bones. So to keep your bones strong always it is important you get enough calcium in your diet for calcium loss from the bones over time will lead to an increased risk of osteoporosis and bone fractures.

Other good non dairy food sources of Calcium
•    Sardines or salmon: 100g = 300 mg
•   3 dried figs = 100 mg
•   10 dried apricots = 42 mg,
•    Tofu: 80g or about 3 cubes = 96 mg
•    Leafy green vegetables: 1 cup of spinach,
•   Chinese cabbage = 75 mg
•    Legumes: 1/2 cup chickpeas, lima beans or soya beans = 70 mg
•   Tahini: this is a paste made of sesame seeds.                                         1 tablespoon = 70 mg
•   Nuts: 20 almonds /10 brazil nuts (+- 30g) contains 65 mg
•    Parsley: 1 tablespoon = 65 mg
•    Orange: 1 orange = 35 mg
•    Bread, wholegrain : 1 slice

Reference nutrient intakes for calcium, mg/day.
Age            RNI   .                          Age                            RNI
0 to 12 months      525 mg   .              11 to 18 years, male 1000 mg
1 to 3 years   350 mg   .    11 to 18 years, female    800 mg
4 to 6 years               450 mg      .   19 + years       700 mg
7 to 10 years             550 mg   .   Breast feeding women   1250 mg

By. Kanchan Saggi, Dietitian, NutritionVista.com

NutritionVista

User Comments

31 August, 2010 | Krithika | Reply

Very informative and interesting article. Thank you nutritionvista.

20 July, 2010 | Kanika Jain | Reply

Dear Suma,
A healthy well balanced diet provides all the nutrients. It is not necessary to include figs and apricots everyday in your diet. There are variety of other food stuffs(apart from apricot and figs) like banana , cantaloupe, honeydew melon, red kidney beans, papaya, peaches which are not only good source of potassium but are loaded with other nutrients too.

So, include variety of fruits and vegetables in your diet to have a healthy balance rather than concentrating on just one or two. In this way you would be able to meet not only your daily requirement of potassium but other nutrients too.

Regards,
Kanika Jain
Dietitian
NutritionVista.com

20 July, 2010 | Suma | Reply

I am a vegetarian. We eat a balanced diet, is it necessary to include figs and apricots everyday to get the required amount of potassium.

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