Core Insights - Prickly pear is highlighted as a significant source of calcium, containing 83 milligrams per cup, which is nearly one-third of the calcium found in a cup of milk [6][4][2] - Calcium is essential for various bodily functions, including bone and teeth strength, muscle movement, nerve signaling, and blood clotting, yet 42% of Americans do not meet their calcium needs [4][6][2] - A balanced diet incorporating fruits like prickly pear, dried figs, and papaya can help individuals, especially those avoiding dairy, to meet their calcium requirements [4][6][2] Calcium Importance - Calcium is crucial for maintaining strong bones and teeth, muscle function, nerve communication, and proper blood clotting [4][6] - The Dietary Guidelines for Americans classify calcium as a nutrient of public health concern due to widespread deficiencies [4][6] Dietary Recommendations - Adults require approximately 1,000 milligrams of calcium daily, and a well-planned plant-based diet can fulfill these needs without dairy [4][6] - Dietitian Patricia Bannan suggests that while fruits are not the primary sources of calcium, they can contribute meaningfully to daily intake [2][4] Practical Suggestions - Incorporating an 8-ounce glass of calcium-fortified fruit juice can provide calcium comparable to that of milk, but it should complement whole food sources for added nutrients and fiber [4][6] - Including calcium-rich fruits in daily meals can help bridge the calcium gap effectively [4][6]