Bananas are the most popular fruit in the world. You can easily carry it and eat it as a healthy snack. Moreover, bananas are packed with nutrients. But, do bananas have calcium?
Nutrition Facts of Bananas
According to USDA, a medium banana contains:
|Calcium, Ca||6.8 mg|
|Iron, Fe||354 mcg|
|Magnesium, Mg||36.7 mg|
|Phosphorus, P||29.9 mg|
|Potassium, K||487 mg|
|Zinc, Zn||0.2 mg|
|Copper, Cu||0.1 mg|
|Selenium, Se||1.36 mcg|
|Vitamin C||11.8 mg|
|Vitamin B6||0.5 mg|
Are bananas good for you?
As you can see, bananas are a great source of energy. They are about 75% water. Also, a banana contains about 120 calories. The best time to eat a banana is at breakfast.
The main source of energy comes from sugars. A banana contains about 17 gr of sugars and only 1.5 gr of protein.
A banana is a good source of potassium. It contains about 490 mg of potassium. It’s 18% of DV (Daily Value). We need about 2600-3400 mg depending on sex and age.
Additionally bananas contain only traces from other minerals.
But, do bananas have calcium?
A banana contains only 6.8 gr of calcium. We need approximately 1300 mg of calcium per day, though.
So a banana contains only traces of calcium. We couldn’t depend on it.
What food should you eat to consume the recommended 1000 – 1300 mg of calcium?
There are so many vegan options. Milk and dairy aren’t necessary. Fruits, leafy vegetables, or seeds can provide adequate amounts of calcium, among other nutrients.
For instance, apricots (13), pineapples (13), papayas (20), kiwis (34), oranges (40), blackberries (29), raspberries (12), strawberries (16) are all good sources of calcium (mg per 100 gr).
Additionally, you can increase the absorption of calcium, eating foods rich in vitamin C. Scientists have found that 1000 mg of vitamin C may increase calcium absorption.
Practically, eat citrus fruit, such as orange or mandarin, in order, to absorb the most calcium.
Other foods that are high in calcium
Bananas only have traces of calcium. On the other hand, you have to eat lots of fruits to consume 1000 mg of calcium.
On the contrary, there are many plant-based foods that they are high in calcium. here is a better option. Kale.
A great option is spinach. Spinach is high in calcium (100 mg per 100 gr).
Another plant-based food high in calcium is kale. Just 100 gr of kale contains about 254 mg of calcium. It’s one of the most healthy veggies. As a bonus, kale doesn’t contain oxalates. Oxalates bind to calcium preventing its absorption.
There are so many plant-based foods high in calcium…
For instance, moringa powder is a food supplement that it’s particularly high in calcium. It contains up to 2,700 mg of calcium per 100 gr. Just for comparison, 100 gr of cow’s milk contains only 113 mg of calcium.
Bananas are high in electrolytes
Also, banana along with other nutrient-rich foods can help you avoid leg cramps. How? Because it contains all the major electrolytes.
Electrolytes are minerals, such as sodium, potassium, chloride, calcium, and magnesium.
When we sweat we lose some of them. That’s a problem.
It’s even worse when we drink water, without replacing the lost minerals.
A good way to boost your mineral intake is to drink healthy green smoothies. Put in dark leafy greens, such as spinach, kale, or even beet greens. They are nutrient-dense foods. Greens contain many nutrients but little calories.
When you consume these healthy foods you recover faster. That’s essential for athletes.
Banana smoothie rich in calcium for kids
Do you want to boost your calcium intake? Or do you worry if your children get enough calcium? The easiest way is to prepare a green smoothie.
Put in a banana, a cup of kale, 1-2 fruits and a teaspoon of moringa powder.
Moringa powder is a really cheap way to boost on calcium intake.
The banana will make a creamy effect. Kale provides the nutrients and additional calcium.
Fruits will provide taste, as they are rich in sugars. Prefer mandarin, lemon, or orange. They contain vitamin C, that will help the calcium absorption.
Seeds rich in calcium
Last, but not least, put in 1 teaspoon of any seeds. Most common seeds are rich in calcium.
To mention a few, chia seeds (631 mg per 100 gr), sesame seeds (131 mg), flaxseeds (255 mg), sunflower seeds (78), or pumpkin seeds (52 mg), and quinoa (47 mg) all are rich in calcium.
As you can see, chia seeds and flaxseeds are particularly rich in calcium. If you want extra calcium, consider including them in your smoothies.
A tip… Prefer ground flaxseeds than whole food. Ground flaxseeds are absorbed more easily.
So, are bananas high in calcium?
Bananas don’t contain adequate amounts of calcium.
But this isn’t a problem.
A smoothie with kiwis, oranges, kale, and some chia seeds can provide a great amount of calcium. More than 30% of DV.
Practically… Eat kale, sesame seeds, tahini, chia seeds, and oranges if you worry about your calcium intake.
Countless foods contain a moderate amount of calcium. A whole plant-based diet can provide you easily with 1000 mg of calcium daily.