A reader challenged me the other day to come up with one everyday food that will improve her calcium absorption and bone health. My answer surprised her since the food I suggested is so common that it is often overlooked. I decided to share the wealth and write an article about this bone-smart food so that you don’t miss out.
And believe it or not, that food is… the banana!
You see, bananas help your body to absorb calcium and other vital nutrients that promote healthy bones. Here’s how:
This amazing tropical fruit is extremely rich in a compound called fructooligosaccharides, which nourishes the bacteria (some bacteria in your body is very beneficial) in your colon, allowing for an increase in the production of digestive enzymes and vitamins that help you absorb important bone-strengthening nutrients, such as calcium and magnesium.
What’s more, green bananas, also known as plantains, contain one other key component, in addition to fructooligosaccharides. They contain short chain fatty acids (SCFA’s) which makes them TWICE as effective at strengthening your bones. This happens because your body lacks the enzymes to break down SCFAs, so they pass through your small intestine and are consumed by the bacteria that line the walls of your large intestine. The more SCFAs you feed to these cells the healthier they are, resulting in a more efficient absorption of bone-friendly nutrients.
The bottom line: bananas, especially the green ones, are excellent for your bones.
And it doesn’t hurt that they are delicious, too.
Two Delicious Green Banana Recipes
Try these two recipes that I and my family love. I found it to be an easy and delicious way to enjoy the benefits of green bananas.
Caribbean Adventure Salad
Easy to prepare and deliciously bone-healthy.<
8 servings
Ingredients:
4 green bananas (plantains)
1 large tomato, cut in chunks
1 cucumber, sliced
6 celery sticks, thinly sliced
2 carrots, grated
1 avocado, sliced
1 head of lettuce, thoroughly washed and dried
Sea salt
Directions:
1.Peel the green bananas and place in pot with enough cold water and add a pinch of salt.
2. Bring water to boil, then reduce heat and simmer with cover on for 10 to 15 minutes or till tender.
3. Rinse and allow to cool, then slice the bananas.
4. Line a large bowl with lettuce leaves, and cut up the rest of the lettuce.
5. Mix all ingredients and serve with your favorite dressing. Garnish with slivered almonds or chopped walnuts, if desired.
Santo Domingo soup
Make a double batch so you can enjoy this soup anytime.
>8 servings
Ingredients:
8 cups vegetable broth
2 green bananas (plantains), grated
1 garlic, pressed or very finely chopped
Sea salt and paprika to taste
Directions:
Combine all ingredients in pot and boil until thick.
If you liked this article, click the "Like" button for Facebook:
Why Suffer? Start Increasing Your Bone Density Naturally Now!
If you want to accelerate your bone building results with an easy to understand resource that reveals exactly what I and thousands of others in our community did to increase our bone density naturally, then you absolutely have to check out the Save Our Bones Program.
It's filled with breakthrough, 'take-you-by-the-hand', nutritional, exercise, and lifestyle information that is proven to increase bone density naturally. The ‘Actions!’ at the end of the chapters outline exactly what to do and are all backed by over 100 scientific sources.
We value your privacy and will never share your information with anyone.
January 10, 2012
I am kind of confused now…have been trying to follow the alkaline/low acid diet and have read on several lists of alkaline/acidic foods that green bananas are highly acidic and that if you do eat bananas, they should be ripe (speckled). What to do?
December 25, 2011
very very informatic article. we should identify more natural food materials that can helps us to be healthy man. special thanks to tuthor or team who has made this valuable article.
December 24, 2011
I just read your article about green bananas, with recipe. Green bananas are not plantains…they are regular bananas, not ripened. Green bananas are eaten boiled and served hot with butter, or made into a soup. They are hard to get in regular grocery stores, but Caribbean stores will have them. Plantains are a related but different fruit. Which did you mean for your recipe??
Plantains can be cooked green or ripe. They are not eaten ripe, as bananas are. But sautéd sliced ripe plantains are very sweet and delicious, a traditional accompaniment to the Janmaican national dish, Ackee and Saltfish.
November 16, 2011
Banana helps absorb Calcuim for bones. Since Calcium deposits help create kidney stone, will eating more bananas cause kidney stone (I have had one 15 years ago).
Regards.
/….Mohamed
November 4, 2011
What would be another food that would do about the same thing that Bananas do? I am allergic to bananas unless they are in ie banana bread.
thanks for all your help.
November 7, 2011
Jeanie, it’s important to keep in mind that no single food is responsible for bone health. When I talk about a specific food, it’s just one of the many choices you can make. If you can’t eat bananas (or any other food or food group), don’t worry about it. There are tons of other foods to choose from, and you can still be successful on the Program!
August 8, 2011
I was wonderign if diebetic patient can eat bananas……………
August 8, 2011
Please check with your doctor about any food restrictions for your condition, Shabnam.
July 31, 2011
I am wondering about the green bananas. Do you
mean NOT RIPE or are you talking about another
variety of bananas.
I appreciate your e-mails about bone health.
thank you so much.
October 4, 2011
YES THIS IS TOATLY A DIFFERENT TYPE OF BANANA – MUST BE COOKED ONE WAY OR ANOTHER – VERY GOOD
September 20, 2011
I found some information on this web-site:
http://grabemsnacks.com/what-is-a-plantain.html
But the question is not completely solved because they say that plantains must be cooked.
Perhaps Vivian can help?
Greetings from Italy to the whole community! Brigitte
July 6, 2011
Thanks Vivian, you are a treasure a houshold word and a friend of mine AND myfriends.
I am 83 live alone and wecome you sensible and affordable (gratis) advice .
I enjoy your book and will soon feel better following your advice
My best wishes to you and your team
hildy
July 6, 2011
Over the years we have always avoided eating unripened/green bananas. I was taught that until a banana has a few brown specks on it that it is toxic/poisonous to human system. Too over ripe is not good either. Thanks for mentioning Plantain – although similar in shape it is very different than bananas
April 16, 2011
Vivian, I have an ileostomy…no colon. Would the bananas help me? Can I still absorb calcium that I take? You said that calcium and magnesium are absorbed in the colon.
I just ordered your program and am reading and trying everything. I have stopped Prilosec and Evista but now I’m concerned that since these nutrients are absorbed in the colon, I’ll still have problems. Thanks for your help.
April 8, 2011
Hi, ViV.Firstly I want to thank God for blessing you with the knowledge and ability to share with so many people like myself on how to take careof our bones.Thank you for this remedy and thank God none of the forsamax and forzavance medications just never agreed with my body and thank you for revealing and exposing all thee bone drugs to so many desperate people.
I have a constipation problem for the past 5 yrs is it bocoz I take caltrate + and omega 3 and vitamin Dd3 as I also had a very low vitamin d deficiency?How can I get back to normal again?
April 5, 2011
yum thanks for that info will make soup tomorrow
February 28, 2011
Hi, I cannot eat Bannanas, anything else would help me….also NO Mushrooms. What else might help me?
February 21, 2011
i’m always excited to read all about being and keeping healthy..thank you for all of your knowlwedge you always share.i’m a 2 time cancer survivor and being healthy is so important to me…life is being HEALTHY..ALOHA FROM HAWAI’I.
January 31, 2011
After having a colonoscopy (just a precaution), and all being okay, my doctor suggested my taking Benefiber and Miralax every day, along with drinking lactose free milk. My digestive system is a mess. I am 75 and in pretty good health. I have eaten bananas for most of my life, just about every day and I also have milk in my coffee and my oatmeal. I eat yogurt, most often the Greek. I would like to get “regular” again. Any suggestions? Thanks
July 18, 2011
What made a difference for me was eliminating sugar and cheese, chewing my food more thoroughly, every single bite, and drinking bottled water – I filter our tap water and pour into cleaned bottles. It seems the water in the gallons of tea and coffee I was drinking was disguising my real thirst for water. It really is important to “get regular”, including of course adding exercise – just simple walking every single day. Avoiding all baked foods, especially anything prefab (wrapped in cardboard, plastic or paper from the store) helps. Think of the holding power of white flour and water paste.
April 25, 2011
greek yoghurt can cause stomach problems try a few weeks without
January 31, 2011
Hi Monica,
You might try adding some flax seeds (preferably organic and freshly ground) to your cereal or a smoothie.
January 3, 2011
Does anyone know whether this programme can reduce the side effects of having taken Fosomax for 10 years.
I stopped one year ago because my digestive system has been damaged.
November 18, 2010
Thanks Vivan, this informations came at the right time in my life .
God bless you
US
November 16, 2010
Great information. Lucky me. I eat a banana every morning with my oatmeal. Having had open heart surgery I need the potassium I get from the bananas. I will for sure try your recipes. Marian
November 15, 2010
Dear Vivian, I have my first carton on almond mild but find it too sweet, also same with the rice mild do they do an unsweetend one. I live in the UK !
December 28, 2011
Yes, Holland & Barrett do the Sugar Free Almond milk and if they don’t stock have any in stock, ask them to order it for you. The Uxbridge branch was ge-great, int at they ordered two boxes just for me!
November 9, 2010
I have a question not a comment. Natual yoguart is said to be a very good source of calcium. I am wondering what the difference is between the unsweetned natural and greek since the greek yougart seems to be the fashion of the day.
November 9, 2010
Please tell me what is your opinion on cow’s milk for babies and toddlers, same as for adults as you recommended (almond milk? soy milk? anything else?)
November 10, 2010
Cows milk is for calves and once they are weaned they dont drink it anymore!
November 10, 2010
Exactly!
November 7, 2010
There are so many fruits that I can not afford to eat all day, but thanks to the recommendation of Vivian, banana I often lacking in my diet. Also see fruits of all colors make you happy.
October 15, 2010
Im am not surprise about this information, I consume alot of ripe banana, because I know of the its importance to the production and maintainance of the blood. We consume a lot or green banana, both plaintain as well as the green version to ripe banana. It is 18 years since i was diagnose with stage 2 cancer, have not been on HRT but try to ensure that i eat healthy, taking calcium tablets with vit D from time to time. I will now increase my consumption of green banana to benefit from what it provides. Thanks for the information.
I also found out that calcium is not the main soure to strengthen and maintain bones but iron. Whin my iron is low my nails go thin, when i take my iron the grow to good length.
I take suppliments on an on and on basis and does give my body a break sometimes.
October 13, 2010
Could You tell me what you think about Reclast
once a year injection.Will I fill better after taking injection?
June 6, 2011
I had a very bad reaction to the Reclast IV…I had flu symptoms nearly all winter last year and just could not get over the flu…Please rethink taking the IV…Try Vivian’s methods, read her book, use the vitamins she suggests and go for a more natural way to help your bones…Exercise helps strengthen your bones too.. I am not an exercise “nut”, but I looked up osteo exercise on the internet, bookmarked them and do them daily.. I ride my exercise bike every morning..I do a special exercise for my hip.. I picked exercises I can do anywhere in the house at any time..very simple, but seem to be helping me…I have bad knees, but I am exercising, managed to stay off the Celebrex or NSAIDS and am in general doing better…I split the exercises up during the day.. I ride the bike first thing in the morning and to the exercises later in the day…
Mary
September 30, 2010
Thank you for the information Vivian.
September 28, 2010
I am looking into the Save our bones program as I now went off of Actinol. I have been informed that I have lost -3 bone last year…. I am so scared and I need help. I am 61 yeARS OLD and desperate for help. I am so anxious about stopping the actinol but it seems like it is not helping. My diet is not great either…I use a lot of salt and I eat plenty of candy.(sweet tooth)….I read your ads and mail each day and am almost convinced about the save your bones program….please comment to re-assure me as of today, my doctor wants me to go on “Forteo” Thanks for you assistance Betty
November 10, 2010
I had -2.5 on my DEXA scan for close to 10 years, despite taking Actonel at the recommended dosage. I decided to stop the Actonel and started taking 10,000 I.U. of vitamin D-3, plus 600 mg of magnesium and 1,200 – 2,000 mg of Omega 3 from Nordic naturals, plus 30 mg daily of zinc. I could not believe it, after one year my bones changed to bones of a 21 yr old, when I got my next DEXA scan. I do blood work every 3 months to make sure I am not taking too much D-3. Do not take calcium or calcium food products when taking vitamin D-3 as can raise your blood calcium levels too much. But the 4x yearly blood work helps me to know that my blood calcium and D-3 levels are good.
October 28, 2010
I have been on actinol before,but stopped as I had site effects.I am grateful that I found out in time that those drugs makes it worse instead of better.
I have used natural progesterol cream for a year and that has helped me.For any inflamation i recommend olive leave axstract and lypronol.
Take the step of change or you will not see any improvements.
September 25, 2010
I have been eating two bananas daily for many years and only recently have questioned whether this was a good idea. On a chart I downloaded recently, bananas were listed as a slightly acidic fruit as opposed to other fresh fruit which is generally more alkaline. I appreciate your reassurance that bananas are actually beneficial and help the body absorb the calcium and magnesium that are so vital in restoring the bone density. I have gone back to two bananas a day instead of one. Thank you Vivian, Love Josephine.
July 25, 2011
Remember that every piece of food does not have to be alkaline-forming. The preferred balance should be about 80% alkaline-forming foods & 20% acid-forming foods. It only makes sense to avoid the worst offenders, which are the highly acidic, processed foods from our diets. However, it would not be wise to eliminate every acidic food from one’s diet. As the saying goes: Moderation in all things.
Besides, bananas are only slightly acid-forming. They make for a perfect snack with no or little preparation. No bowls or utensils are necessary to eat it. Afterwards, one just properly disposes of the peel. They are commonly available & portable. Even 7-11 carries bananas, so few would have reason to avoid a food which is so wholesome, natural & just sweet enough to satisfy your sweet tooth without making you crave more.
So make your slightly acidic 20%, a fun & tasty part, that helps your alkaline 80% rebuild your bones. Eat a banana & smile.
September 22, 2010
I have been on Fosamax for over 10yrs. A year age I noticed swallowing food was different. I noticed everytime I swallowed I could feel the food go all the way down. I had a scan and found out I had irregular cells at the end of my esophagus, so was put on Nexium for four months. Which I think,absorbs calcium, I do not want any injections, so I joined the Save Our Bones Community. I have not received my book yet but I hope I can find out how to attack my osteo head on naturally. Pat
September 21, 2010
im 49 yrs old and would like to know how much vitamin d3 is good for me. i have been diagnosed with osteopenia
Thanks, d
September 11, 2010
If you wanted to take a calcium supplement is there a healthy one? Also my multivitamin has calcium carbonate 200mg concerned. I ordered you program but have not recieved it yet. I went and got vitiums according to your list.The doctor told me to take calcium 1200mg per day. Now I am concerned I do not need a heart attack. I have osteoporosis -2.0 in my spine.My viltamin is a complete multi and I take fish oil with omega3 350mg and magnesium 200mg. My husband is a heart pt. We are going to the heart doctor monday will talk to him about calcium also. Please e-mail me back. I want to use your program to rebuild my bones. thank you. Jessie
August 7, 2010
I have lifelong food allergies, two of them life threatening. If your research uncovers foods that strengthen the immune system I am sure I am not the only person who would like to hear of them.
(Bananas are not one of them!)
July 31, 2010
I love your information. I just quit Actonel (have only been on it for about 5-6 mos), have purchased my last jug of milk, plan to eat an apple a day and already I eat tons of bananas. Why don’t our doctors tell us this stuff instead of prescribing all these harmful drugs. Bottom line – - we have to look for good information and take care of our own bodies.
July 13, 2010
I have purchased and am reading your book with great interest. I have been told to take calcium tablets (Caltrate (calcium with vitamin D). What is your opinion of Caltrate? I am constantly brushing my teeth because I do not like how they feel after taking Caltrate. Would you take it?
July 27, 2010
The best calcium you can take is MCHC micro-crystaline hydroxyapatite crystal from organic grass-fed cattle.
You may try at http://www.altmedicineshop.com/ProductInfo/MCHC.htm.
Also it is important to add magnesium about 500 mg per day, ideally in the form of magnesium citrate or lactate or gluconate and vitamin K2.
You may consider adding organic silicium BioSil is good and also Milk Basic Protein.
Include onions each day.
All this will improve your bone density, matrix and strength.
June 16, 2010
Thanks Vivien for your e-mail.I find the information you forward to me very helpful. As we grow older (I am a Senior Citizen) we need to keep up-to-date with information, especially “medical”. Again, much appreciated. Marie.
June 15, 2010
Vivian, just had my yearly paps exam and my doctor renewed my prescription for fosamax, then I saw your info about these osteo drugs, which I have used all three so far. Have decided not to continue taking the fosamax, but my prescription was already in the mail. Will eat the loss since my cost was only $20.00. Plan to get your book and start eating better and exercising. Eating bananas whole is a problem for me they make me gag but ok in in liquid form; got any recipes for good fruit drinks such as smoothies?
October 1, 2010
peel, freeze a banana overnight… using blender or food processor, put in banana that has been cut into 4 pcs…add about 3 pcs ice, little over a cup of almond milk, 2 tsps each of cinnamon and turmeric…(same amt of ginger if you like)… blend – just until looks thick …. delicious! this is my b’fast about 3/4 days a week…. (plus, I drink lots of hot Green Tea …. jbs
June 8, 2010
I found I’m allergic to bananas! I’d love to know if there are other foods that can help my bones be stronger.
May 23, 2010
I hope the roasted plantain chips from Trader Joe’s also have the same beneficial nutrients as raw ones. I’m addicted to them, and used to feel guilty for eating them. Now I can consider them a health food!??
May 22, 2010
prunes are also excellent for calcium absorbtion, as they are rich in magnesium.
May 9, 2010
Is tai chi good for osteoporosis/
May 18, 2010
Thankyou Viviam for de PLAINTAN. I ate alot de bananas, green Plaintains, all my life. I ate regular bananas too. I hope this work better in my life now. Thankyou so very much… Sincerely, Maria J. Mckenney
May 9, 2010
Is tai chi good for osteoporosis?
April 20, 2010
Vivian, read your book, lots of good info.I would like to know the name of a good calcium/plus, so many on the market,also what about a mul-vit. with everything in it? should a seperate calcium+ still be taken? Thanks joyce
May 13, 2010
Joyce, look for organic sources of calcium derived from plants, as is the case with some calcium supplements made of algae.
April 16, 2010
I read recently that plums (or prunes) are beneficial as well. Any input on that?
April 7, 2010
Thanks so much for this knowledge sharing.
Very interesting.
I’m taking note from now on.
I appreciate it.
April 2, 2010
How Marvelous! Especially since I have been a “1 banana-a-day” girl for over 20 years.
April 1, 2010
I know this will not aply to everyone but I am alergic to Bananas. they cause my tongue to swell up my throat to hurt. So I would like to know what you would recommend that would be close in nutrition or as the second choice. I am alergic to rubber and the banana is a relative to the rubber tree.
Apreciate your messages.
Karmen
April 23, 2010
My son was alergic to bananas but seems to do ok when using them in smoothies.
March 30, 2010
Enjoy your updates. Interesting to read what others have gone through. I wrote you about Aclasta which I am to have injected the end of April.Any comment on this drug.I don’t think I will follow through. I have taken actonel. fosamax forteo over the yesrs can’t see any improvement. thanks Theresa
April 21, 2010
Hello. I would not ever use any of these drugs, simply because they produce fossilized bone, not denser bone, even though a scan cannot tell the difference. I was diagnosed with osteoporosis a year ago, had a bone scan again April 12, 2010, and have been upgraded to osteopenia, a fact that the doctor said could not possibly happen – I have reversed my condition by stopping antidepressants, which I did not need anyway, and any type of antacid. I exercise daily and try to maintain an alkalizing diet. In addition I have started tha “Garden of Life” grow bone supplements, which I researched thoroughly before beginning. Garden of Life is a whole food supplement, and their grow bone system has a terrific guarantee-check out their site. I wish you good luck, and please question your doctors, they do not know everything! Sincerely, Cindy
March 28, 2010
Thank you Vivian and all who post comments.
I am a UK resident and find the notes very supportive and interesting. I only discovered 2 months ago that I have osteoporosis following a broken ankle, with a T Score of – 2.7. You are not offered dext scans here routinely, only after an unexplained break!In my case it was after a comment that a doctor made, that I had a tendency to develop it. Biphosonates are handed out routinely here too.My doctor made no mention of the side effects of the drugs nor was I told to get my dental hygene checked out when handed the prescription. After checking the drugs on the internet I was alarmed as my dental health is not good. So I am going the natural route with diet, exercise and solgar’s Ultimate Bone Support. I am very lucky as locally we have a pharmacist who only practises natural health, runs detox programmes ( 80/20 percent alkaline/acid diet)and has a Health Shop selling reputable health products. After extensive reading I am now eating 9 dried prunes per day,(approx 135g), after reading research that this was one of the few fruits proven to improve bone density in that amount daily. Unfortunately there seem to be very few Physical Trainers qualified sufficently in dealing with osteoporosis to advise on the right exercises to build bones through weight training, without doing any damage! I have being doing Pilates for years but have stepped up the regime, am walking with a weighted backpack, do vigorous dancing weekly, swim and am about to join a gym. Hopefully I can halt the decline and with a bit of luck reverse the scores a bit.
Keep up the excellent work.
May 5, 2010
I am also from UK. I would like a recommendation for either a liquid calcium or powder calcium as I have a problem swallowing tabs. It seems that all algae calcium comes from US and is very expensive but am not sure which is best. Would love to find a UK supplier.
December 28, 2011
Me too. Any suggestions?
April 1, 2010
What part of the country do you live in? I could put you in touch with my physio.
April 1, 2010
I’m from Engand too and my doctor was horrified that I refused Fosamax. Like you I research it and am totally at peace with my decision. I have a physio who has worked out a programme of exercises (15)that I do twice a week. This will last for a few months before progressing on to the next level. I take Nature’s Plus high potency Cal/Mag/vit D with Vit K2.I take 3 tablets a day giving 900mg cal, 450mg mag, and 750 iu of Vit D and 25 mcg Vit D. (What levels are in Solgar’s Ultimate bone supplement?) I am also seeing a nutritionalist. I will see in a year or so’s time when I will ask for another Dexa scan, whether all this has worked!!
March 26, 2010
Love all the comments, have a question. Is sprouted grains used in pastas and etc. considerd acid?
March 26, 2010
I’m waiting for the book,it is on backorder. I would like to know if sprouted grains used in pastas and etc. is still considerd acid? Thanks, Shirley
March 22, 2010
I am a raw vegan and have been diagnosed for osteoporosis. I am not willing to take drugs and have committed to doing weight bearing exercise, strength exercises, changing my diet and supplements where needed.
Plaintains… can they be eaten raw? Any other way to get the SCFAs?