As one of the most essential nutrient for your health, calcium should be taken in adequate amount daily. There are various food sources with each unique calcium amount, not exceptionally fruits and vegetables. Since bananas are the most widely known delicious fruit, people often concern on whether or not this creamy-flesh fruit in yellow jacket is able to fulfil their daily need of calcium.
Calcium in banana—does it exist?
Although bananas are rich in vitamin B6 and C, the fruit is not a very good source of calcium. Nevertheless, there are various other nutrients contained in bananas, so that the tropical fruit still becomes a food source preferred by many people as well as health practitioners.
While our daily calcium requirement is 1,000 to 2,000 mg at most, bananas only provide as little amount of calcium as approximately 4 mg per 80 g banana
The role of bananas to improve your calcium level
Although bananas may not provide as much calcium as our body needs, the fruit contains a lot of other nutrients required by our body. Surprisingly, even though the yellow jacket fruit is not loaded with calcium, it does help the body to improve its ability to absorb necessary calcium.
Bananas are, scientifically proven, enriched with an interesting compound called fructooligosaccharides or FOS. This compound’s role in the body functions is to nourishes advantageous bacteria residing in your colon. FOS passes through your stomach and into your intestines and colon where the advantageous bacteria also known as probiotics and yeast feed on the compound. When reaching the colon, these bacteria help you digest food, cleanse the system, and enhance your immunity. An adequate number of probiotics is essential to keep you strong and healthy by promoting proper digestive system.
When you have promoted proper digestion, you absorb some important bone-strengthening nutrients adequately, including calcium and magnesium.
Some other roles of FOS that are essential for human body include:
- Increase your dietary fiber intake daily.
- Improve the entire digestion.
- Guard the cells against cancer.
- Relieve constipation and irritable bowel.
- Relieve nausea.
Green bananas to boost your calcium absorption
Bananas are mostly harvested when they are 75-percent ripe, as this will prevent them from splitting open when shipped. Therefore, you might notice that two main banana colors of green and yellow are common. While yellow bananas are usually more tasteful and sweet, some people prefer the green ones due to some health benefits they contain.
Similar to the ripe yellow bananas, green bananas contain FOS that is essential in promoting proper digestion. This compound feeds probiotics and helps promoting better calcium absorption in the colon. In addition to this beneficial compound, green bananas also contain short chain fatty acids (SCFA), according to the website Food Health Nutrition. The fatty acids make green bananas twice as effective in strengthening your bones.
Short chain fatty acids are definitely beneficial for those good bacteria in your colon. However, your body lacks the enzymes that have the role of breaking down these SCFA, so that the compound passes through the small intestines and end up being eaten by the prebiotics lining up the colon walls. The more SCFAs you are feeding to these cells, the healthier they are and thus, promoting much better bone-strengthening compounds that include calcium and magnesium. Therefore, eating bananas, especially the green ones is beneficial for your bones as well as the entire health.