Do bananas have Calcium?

In this short article, we will answer the question, “Do bananas have calcium?”, and also discuss other food sources rich in calcium as well as the health benefits of consuming bananas.

Do Bananas Have Calcium?

Yes, bananas do contain calcium. Bananas offer calcium, potassium, magnesium, and other nutrients beneficial to your health. A banana contains only traces of calcium, with 80 grams containing about 4 mg of calcium. Although bananas are not high in calcium, a few other fruits are.

What is the nutritional composition of bananas?

The table below shows the nutritive value of banana per 100 g according to USDA National Nutrient Database.

 Nutrient value% of RDA
Energy90 kcal4.5
Carbohydrates22.84 g18
Fat0.33 g1
Dietary fiber2.6 g7
Protein1.09 g2
Vitamin A64 IU2
Vitamin C8.7 mg15
Calcium5.0 mg0.5
Iron0.26 mg2
Magnesium27.0 mg7
Potassium358. 0 mg8

What types of bananas are there?

There are two (2) types of bananas based on their ripeness:

Green (unripe) bananas

Starch accounts for 70–80 percent of the dry weight of unripe bananas. Much of that starch is resistant starch, which does not digest in the small intestine. However, bananas lose starch as they ripen.

Yellow (ripe) bananas

Yellow bananas are easier to digest because the resistant starch in the banana converts to simple sugar as it ripens. Ripe bananas have a higher glycemic index, indicating that they are rapidly digested. As bananas ripen, their antioxidant levels rise. 

Both bananas contain minerals like potassium, calcium and magnesium. Although low in calcium, all bananas contain fructooligosaccharides, with green bananas having the highest concentration.

Fructooligosaccharides are carbohydrate molecules found in bananas, onions, garlic, asparagus, and artichokes. Green bananas are higher in fructooligosaccharides which encourage digestive-friendly probiotics and enhance the body’s ability to absorb calcium.

Ripe bananas are easier to digest and may be beneficial when your digestive system is healing or before exercise. The disadvantages of eating green bananas include their taste and texture.  

What are the health benefits of bananas?

Bananas aren’t one of the world’s most sought-after fruit without reason. They provide a slew of health benefits, ranging from physical to mental. Some of these benefits include:

Facilitate digestion

Bananas have easy-to-digest carbohydrates and are high in nutrients that promote gut health. Bananas, particularly green bananas, are high in fiber, which adds bulk to your stool and aids food movement through your digestive system. And this is why bananas are a good choice for relieving constipation.

Promote bone growth

Bananas may not be high in calcium, but they are still beneficial to bone health. Bananas are high in fructooligosaccharides, according to a 2009 study published in the Journal of Physiology and Biochemistry.

These are non-digestible carbohydrates that promote the growth of probiotic bacteria in the digestive tract and improve the body’s ability to absorb calcium.

Cancer prevention

Some evidence suggests that eating bananas in moderation may help prevent kidney cancer. Because of their high antioxidant phenolic compounds, bananas may help prevent kidney cancer.

Bananas are also high in resistant starch, which helps increase the production of short-chain fatty acids in the gut, which is essential for gut health.

Improve blood sugar levels

Soluble fiber is abundant in bananas. Soluble fiber dissolves in liquid, forming a gel during digestion. It is also responsible for the spongy texture of bananas. Unripe bananas also have resistant starch, which your body does not digest.

These two types of fiber, when combined, have the potential to lower blood sugar levels after meals, and by slowing stomach emptying, they may aid in appetite regulation.

Despite the high carb content of bananas, they do not cause significant blood sugar spikes in healthy people. However, while people with diabetes can eat bananas, eating a big chunk in one sitting is not advised.

What are some other calcium-rich foods? 

If you are calcium deficient, you are more likely to develop diseases like osteoporosis, cardiovascular disease, and high blood pressure.

Calcium is abundant in dairy products such as cow’s milk, yogurt, and cheese. However, milk and dairy products aren’t the only calcium-rich foods.

Here are some calcium-rich fruits that can help you get enough of this mineral without relying solely on dairy products.

Kiwis

Not only are Kiwis high in vitamin C, but they also have a high calcium content, which is good for the body. The tropical fruit is said to contain about 60 milligrams of calcium. Make sure you eat the fruit or drink a glass of kiwi juice!

Oranges

Oranges are high in calcium as well as vitamin C, potassium, magnesium, and folate. We frequently consume them without realizing how beneficial they are. It is advised to take fresh orange juice rather than fortified juice.

Leafy vegetables

Leafy green vegetables, such as collard greens, French beans, lentils, spinach, and kale, are super healthy, and many of them are high in calcium.

You can disguise the vegetables and make creative recipes such as stir-fried mixed vegetables, curries, vegetable cutlets, baked vegetable patties, pizzas, wraps, etc.

Almonds

Almonds have the highest calcium content of any nut. Just 1 ounce (28 grams) of almonds, or about 23 nuts, provides 6% of the daily value. Almonds give 3.5 grams of fiber per ounce (28 grams) and healthy fats and protein and thus help boost brain power and memory.

Other FAQs about Bananas that you may be interested in.

Why you should eat 3 bananas a day?

Can green bananas go in the fridge?

Can bananas go bad faster in the fridge?

Conclusion

In this short article, we have answered the question, “Do bananas have calcium?” and also discussed other food sources rich in calcium as well as the Health benefits of consuming bananas.

References

https://www.everydayhealth.com/diet-nutrition/diet/bananas-nutrition-facts-health-benefits-recipes-risks/
https://www.healthline.com/nutrition/15-calcium-rich-foods#TOC_TITLE_HDR_7