Is banana a source of good quality calcium?

Bananas as a Source of Calcium

Bananas are not considered a good source of quality calcium compared to other dietary sources. 1 While bananas contain some calcium, they provide relatively low amounts that are insufficient to meet daily calcium requirements.

Calcium Content in Bananas

According to the British Journal of Sports Medicine guidelines, bananas are not listed among significant calcium sources 1. The primary dietary sources of calcium include:

• Dairy products (milk, yogurt, cheese)
• Green leafy vegetables (especially kale, turnip greens, bok choy)
• Calcium-fortified plant milks
• Nuts and soya beans
• Fish with edible bones (sardines)

When examining the calcium content of various foods, bananas are notably absent from the table of significant calcium sources 1. For reference, foods considered good calcium sources provide approximately:

• Milk (200 mL): 240 mg calcium
• Hard cheese (30 g): 220 mg calcium
• Yogurt (120 g): 200 mg calcium
• Kale (67 g): 100 mg calcium

Calcium Requirements and Absorption

The recommended daily calcium intake is:

• 1000 mg/day for adults (North America) or 700 mg/day (UK) 1
• 1300 mg/day for adolescents (North America) or 1000 mg/day (UK) 1
• Athletes may require higher intake (1500 mg/day) 1

Calcium bioavailability is an important consideration when evaluating calcium sources. The calcium absorption rate varies significantly among foods:

• Green leafy vegetables like kale, turnip greens, and bok choy have excellent absorption rates (>50%) 1
• Dairy products have good absorption rates (~30%) 1
• Some plant foods contain oxalic acid, which binds calcium and reduces absorption to as low as 5% 1

Alternative Calcium Sources

For those seeking plant-based calcium sources, better alternatives than bananas include:

• Calcium-rich green leafy vegetables (kale, turnip greens, bok choy) 1
• Calcium-fortified plant milks 1
• Calcium-set tofu 1
• Calcium-rich mineral waters 1
• Nuts and legumes 1

Health Implications of Calcium Intake

Adequate calcium intake is crucial for:

• Maintenance of bone tissues 1
• Skeletal muscle and cardiac contraction 1
• Nerve conduction 1
• Reducing risk of colorectal cancer 1

However, excessive calcium intake, particularly through supplements, may be associated with increased risk of prostate cancer 1. Therefore, obtaining calcium through food sources rather than supplements is generally preferred 2.

Banana's Nutritional Profile

While bananas are not significant calcium sources, they do contain other valuable nutrients:

• Potassium 3
• Vitamins A, C, and B 3
• Flavonoids and antioxidants 4, 3
• Phosphorus 3

Conclusion

For individuals concerned about calcium intake, focusing on established calcium-rich foods like dairy products, calcium-fortified alternatives, or specific green leafy vegetables would be more effective than relying on bananas. Meeting calcium requirements through a varied diet that includes known calcium-rich foods is recommended for optimal bone health and overall wellbeing.