Although a banana provides less than 1% of the recommended daily intake of calcium, it can help us meet our daily needs. Dehydrated bananas have 4 times more calcium than raw bananas.
How much calcium is in a banana?
Adult men and women need approximately 1,000-1,200 mg of calcium a day.
Banana has some calcium. It contains 5 mg of calcium per 100g. A medium banana contains 5.8 g of calcium, while an extra large banana contains up to 7.6 mg of calcium. This amount is about 0.8% of the Daily Value (DV).
Dehydrated bananas, banana chips, banana powder, and banana bread have a much higher calcium content of 22 mg of calcium than raw bananas. In fact, these banana products contain 4 times more calcium than raw bananas!
Dehydrated bananas contain 22 mg of calcium per 100g, or 1.36 mg per tbsp. A handful of dehydrated bananas provides 6 mg of calcium, or 0.6% of the DV.
So, banana contains only traces of calcium. We can’t depend on it to meet our daily needs.
Common foods high in calcium
There are plenty of foods rich in calcium, though. We can get more than enough calcium from our diet.
Animal-derived sources of calcium are cow’s milk, dairy, eggs, and fish.
For instance, apricots (containing 13 mg of calcium per 100 g), pineapples (13 mg), papayas (20 mg), kiwis (34 mg), oranges (40 mg), blackberries (29 mg), raspberries (12 mg), and strawberries (16 mg) are common fruits with calcium.
Moreover, you can increase the absorption of calcium, eating foods rich in vitamin C. Vitamin C increases calcium absorption. Bananas contain moderate amounts of vitamin C.
The richest plant-based food in calcium is moringa powder, though. It’s a true superfood. Moringa powder contains about 2,700 mg of calcium per 100g! Just for comparison, cow’s milk contains only 113 mg of calcium per 100 mL. You can find a wide variety of moringa powders on iHerb.
Consuming high amounts of calcium from food is safe. There is an upper safe dose only for supplements.
Nutrition Facts of banana
According to USDA, a medium banana contains:
|Calcium, Ca||5.9 mg|
|Iron, Fe||0.3 mg|
|Magnesium, Mg||32 mg|
|Phosphorus, P||26 mg|
|Potassium, K||422 mg|
|Zinc, Zn||0.18 mg|
|Selenium, Se||1.18 mcg|
|Vitamin C||10 mg|
|Vitamin B6||0.43 mg|
Are bananas good for you?
However, banana could be a great late night snack. Banana contains melatonin, which helps us sleep better at night.
In addition, banana is a good source of potassium. It contains about 16% of the DV. A diet high in potassium supports weight loss. It has been linked to a lower body mass index (BMI), smaller waist circumference, and a lower risk of obesity.
Also, banana is pretty rich in magnesium. Obese people and people with diabetes tend to have low levels of magnesium. Magnesium deficiency may lead to many health problems, such as hypertension, cardiovascular, and metabolic disease.[4,5]
Bananas contain only traces from other minerals.
Bananas are high in electrolytes
In addition, banana contains all the major electrolytes. Electrolytes are minerals, such as sodium, potassium, chloride, calcium, and magnesium.
When we sweat, we lose high amounts of electrolytes. A good way to boost your mineral intake is to drink healthy smoothies. Add dark leafy vegetables, such as spinach, kale, or even beet greens. They’re excellent dietary sources of calcium as well.
Drink banana smoothies with greens regularly to detoxify and rejuvenate the body.
Moreover, green smoothies are the perfect post-workout snack. They promote muscle recovery!
Add 1-2 tsp of moringa powder to really boost the amount of calcium of the smoothie.
Also, you could add a tsp of seeds. Most common seeds are rich in calcium. For instance, chia seeds (631 mg per 100 g), sesame seeds (131 mg), flaxseeds (255 mg), sunflower seeds (78), and pumpkin seeds (52 mg) are great dietary sources of calcium.
So, can bananas help meet our daily needs of calcium?
Although, bananas are poor in calcium, they could help us consume other foods high in calcium. A banana smoothie with green leafy vegetables, seeds, and fruits with vitamin C could provide more than the 30% of the recommended daily intake of calcium!