Do Oranges Have Calcium In Them?

When you think of foods that are high in calcium, chances are you think of dairy foods such as milk and cheese. Calcium is essential for your bone health and especially important if you have osteoporosis or a family history of this degenerative bone disease. Most fruit is not a significant source of calcium. Oranges, however, are an exception to the rule.

Oranges and Calcium

Unlike most fruit, oranges have a significant amount of calcium. A medium-sized orange has 52 mg of calcium. A single cup of orange slices has 72 mg of calcium. The only other fruits that have comparable amounts of calcium are figs, kiwifruit, papaya and raspberries.

Orange Juice

If you are trying to increase your calcium intake, whole fruit oranges are a better option than regular orange juice, unless you drink calcium-fortified orange juice. A glass of orange juice only has about 22 to 27 mg of calcium. Some types of commercial orange juice from concentrate is fortified with additional calcium. A cup of fortified orange juice has approximately 300 mg of calcium, significantly higher than regular orange juice. The calcium requirement for adult males and females is 1,000 mg a day, according to the University of Maryland Medical Center.

Benefits of Oranges

Along with vitamin C and calcium, oranges are also a source of special phytochemicals called "limonoids." These compounds have anti-viral, anti-bacterial and anti-fungal effects. They may also help prevent breast, mouth, stomach and colon cancer. Oranges are also rich in polyphenols including hesperidin, which strengthens your blood capillaries and can lower high cholesterol.

Calcium Benefits

Getting enough calcium can help treat or prevent several conditions. Inadequate calcium intake can cause hypothyroidism and lower your metabolism. If you are a female, getting extra calcium in your diet can help relieve or prevent symptoms such as moodiness, anxiety, bloating and increased appetite that accompany premenstrual syndrome. A calcium deficiency is also associated with hypertension, also known as high blood pressure. If you eat a balanced diet rich in whole grains, vegetables and lean protein sources, you likely can meet your calcium requirements very easily. Vegans or vegetarians are special groups that are more susceptible to calcium deficiency.