#banana vitamins and minerals

[captainershad-blog]

Banana Nutrition Facts: Why should you have a banana every day?

Please, visit for more info:

[tj-crochets]

Hey y'all! Do you have any advice about making smoothies? Like, what kinds of fruit and veggies go well together, what combos very much don't work, and especially if you have any advice on what frozen fruits or veggies work best. I am thinking about trying making smoothies but I know pretty much nothing about it lol

[smackdownhotel]

Todays yogurt

Classic tropical 🌴 banana 🍌 munch

[sanukiayaka]

Caribbean Health Drink This delicious drink is made from freshly blended carrot, banana, kiwi, apple, and pineapple.

[bloomlikeapril]

Caribbean Health Drink

Freshly-blended carrot, banana, kiwi, apple, and pineapple make this delicious beverage.

[leva1]

Best Strawberry Banana Smoothie

2 cups frozen strawberries

1 banana, frozen

1 cup milk of your choice (I like almond milk)

1/2 cup plain Greek yogurt

1/2 teaspoon vanilla extract (optional)

Ice, to desired consistency

tips for making the best strawberry banana smoothie:

Use frozen strawberries for a thicker, creamier smoothie.

Ripe bananas will add sweetness to your smoothie.

Use your favorite milk of choice.

[servantofthefates]

Leap Day Spell

The Earth takes 365 days and roughly six hours to orbit the Sun. Leap Day, occurring on February 29th, is a corrective measure to include those extra hours.

Do you work very hard but are not appreciated at your job? Do you give generously in a relationship but are not reciprocated? Have you been eating healthy without noticing any effect on your body?

As above, so below. Leap Day is the time for correcting mismatching things in life.

STEP 1: The Protest

At any time during the 24 hours of a Leap Day, write down on a piece of paper, in just one sentence, what you wish to correct in your life.

If you have more than one grievance, choose that which pains you the most. The one that, if set right, will give you the greatest relief.

Using natural paper uncoated with polymers, as well as pencil instead of processed ink, will help you connect to nearby supernatural earth-dwellers.

STEP 2: The Appeal

On the back of the paper, write with your non-dominant hand these eleven names:

Abbac, Abdac, Istac, Audac, Castrac, Cuac, Cusor, Tristator, Derisor, Detestator, Incantator

They are demons who work for the old gods. They punish the mischievous and the cruel with scorn and ridicule.

The struggle you feel while using your opposite hand is what will make them take notice of you.

STEP 3: The Judgement

Put your paper and a single banana peel in a small unpainted metal pail. Fill it up with water. Place it where the light from the Sun or the Moon can reach it.

A banana peel, though considered trash, is rife with vitamins and minerals. Your protest will be weighed by the demons against it: What has more worth, your complaint or a piece of garbage?

STEP 4: The Waiting

After exactly eleven hours have passed, use the liquid in the pail to water a plant. Respectfully dispose of the paper and the banana peel together.

If the old gods’ minions have found your protest worthy, that aspect of your life will begin correcting itself in the next few days.

If nothing has happened in eleven days, it means they have decided that whatever unfairness you are suffering is well-deserved. That it is payment for how you too have treated others unfairly before.

[stormblaze13]

In my previous Post I talked about why getting Kids a rabbit is a bad idea, at least if its an impulse purchase for occasions such as Easter or Christmas.

In this Post I'd like to elaborate more on some Rabbit specific facts that might help you understand just why I don’t want people to gift animals for Easter.

1. Lifespan.

Many people think that Bunnies only live up to 4 or 5 years, but thats a massive misconception. Bunnies can actually get 8 - 12 years old, thats older than some dogs! (While I was an apprentice in a Vet Practice I recall a 14 year old Bunny that was still doing just fine.) They can get really old with proper food and care. Like Bianca here - who turns 10 this year.

Which means that getting a pair of bunnies, ideally means a 10+ years commitment, so you should critically consider if you can provide a home for an animal for so long.

2. Food and water.

Bunnies should not be given dry food, and no seeds or kernels. Their digestive and dental system is build to chew leafy greens like lettuce, cabbage and hard roots like carrots, parsnips and other vegetables like broccoli or cauliflower. Water should always be offered out of a stone or porcelain bowl, freshly each day, and it should be fully refilled whenever its empty.

A bunny's diet should consist to 60% of Fresh veggies and a bit of fruit, 35% hay, and 5% can be treats such as dried herbs, flowers or *Bunnysafe* dryfood. (Make sure its grainfree, breadfree and free of milkproducts or milkadditives as bunnies are lactose intolerant.) Additionally, seeds and kernels can destroy the roots of their teeth, which are made to grind and mush, something that doesn’t happen with the seeds. This can cause inflammations of the roots, abscesses and tooth deformations as well as give them gastro intestinal troubles.

If you're uncertain about what veggies and fruits a bunny can eat, here's a short list of the most common we feed at the shelter:

Lettuce:

Endivia lettuce

Chicorée

Radicchio

Lollo Bianco

Lollo Rosso

Lollo Bionda

Cabbage:

Pointed Cabbage

White cabbage

Red cabbage

Savoy

Kale

Broccoli

Cauliflower

Vegetables:

Cucumber (not too much, too much can cause diarrhea)

Radish

Horse radish

Carrots

Parsnips

Jerusalem artichoke

Pumpkin (small amounts)

Watermelon (savory treat in summer, always remove seeds before feeding)

Fruits:

Apples (an apple a day is okay for a pair of full grown bunnies, babies can be introduced with slices and slowly be fed more :))

grapes (seedless, green, can be fed without worry)

Banana (Small amounts as a treat now and then, contains lots of sugar, the peel should not be fed as it can cause constipation)

Cherries (MAXIMUM. 2 cherries per bunny, stoneless, too much can cause diarhea)

Berries can safely be fed as long as they are washed, rule of thumb should be maximum a handful though.

And for herbs, everything except for Chives can safely be fed, Chives, in greater amounts, can lead to kidney damage or even kidney failure.

Additionally bunnies shouldn’t be fed Rhubarb (toxic), Onions (certain enzymes in the onion break up the red blood cells causing rapid coagulation and in worst case even death), Garlic (toxic), Avocado (toxic), CHOCOLATE (Theobromin is a killer.)

What can be fed in tiny amounts (1-2 a week) is:

Pineapple - good for breaking up hair in the digestive system due to the Bromelain, mix 10ml water with 2-3ml pineapple juice.

Kiwi - good for the fur and helps break up hair in the digestive system, best fed during molting season, but only in small amounts due to the high sugar content.

Linseed (best fed as powder atop food) for coat and vitamin E, contains Omega-3s.

Chia seeds - (best fed as powder atop food) for vitamins and minerals.

A single rabbit can eat its own bodyweight in veggies in a day, so 1-2kg per day of leafy greens, cabbages and fruits are a must be. Food should always be served where the bunny goes to make its business as they do the loo where they eat. Might sound ew, but if you want a bunny thats mostly house-trained it's only recommendable. Treats are optional but should be small amounts only.

IMPORTANT: You quite literally cannot overfeed baby rabbits on leafy greens and fresh veggies! Throw the food in till the ground is covered, once its empty, throw in more. You cannot overfeed a baby bunny. The same thing goes for old bunnies by the way, they are seniors from 8 years on upwards and should always have some veggies to munch on.

3. Illnesses.

Myxomatosis and RHD 1&2 are the most known disease, but there are so many others too.

Bunnies are highly succeptible for gastro intestinal issues, teeth problems, ear infections, tumors and abscesses, chronic congestion, urinary tract infections caused by sediment in the urine (often caused by too much calcium in the food.)

And the one sickness that about 80-90% of domesticated rabbits carry: EC.

Encephalitozoon Cuniculi, an illness caused by parasitic bacteria (cuni cuniculi) in the bunny's head that can affect its nervous system and cause severe issues such as:

Mobility: Heike here has a lazy left rearleg, caused by an EC flare when she was just half a year old. She turned 2 in January.

Coordination: Elinor (white bunny on the left) is Nils Mom and EC positive. She has the typical cocked head posture that is one of the main symptoms of EC.

Internal organs such as the bladder: Babett needs to get her butt bathed 2-3 times a week because she is chronically incontinent and wets herself constantly.

And chronic congestion: Xena (Gray bunny) is chronically congested and gets her nose flushed with an ACC/NaCl mix daily, as well as daily inhalation treatment.

EC is not curable, it is only symptomatically treatable with a 21 day long Panacur and Vitamin B treatment, antibiotics are given to support the animal as well. Unfortunately EC can shorten a bunny's lifespan by several years depending on how bad the EC flare is. Similar to the Herpes virus in humans many bunnies carry the Virus without it ever breaking out.

4. Bunny safe toys:

Sticks - Maple, Oak, Hazel, Appletree and Chestnut are all very liked and Bunnies love to eat the leaf and bark - the pigments in the bark can make the Urine blood red, that is especially common with maple tree branches and leafs.

Wooden toys, unglazed and without chemicals, (stay away from Plastic toys, those can cause blockages or poisoning when the bunny chew them up) bast balls, paper boxes, straw and newspaper as well as digging boxes can make a bunny very happy!

[beautyandlifestyleblog86]

Refreshing Cucumber Collagen Smoothie

Ingredients:

* 1 large cucumber, peeled and chopped

* 1 ripe banana, sliced

* 1/2 cup Greek yogurt

* 1 scoop collagen peptides

* 1/4 cup almond milk

* 1 tablespoon honey (optional)

* A handful of ice

Instructions:

▫️Add all ingredients to a blender.

▫️Blend until smooth and creamy.

▫️Pour into a glass and enjoy immediately.

Why this recipe is great:

* Cucumber: Provides essential vitamins and minerals, including vitamin C, which is important for collagen synthesis.

* Banana: Offers potassium for electrolyte balance and fiber for digestion.

* Greek yogurt: Contains protein and probiotics, which can support overall gut health and potentially collagen production.

* Collagen peptides: Directly supplement your body with collagen building blocks.

* Almond milk: Adds a creamy texture and provides healthy fats.

* Honey (optional): Sweetens the smoothie without added sugar.

This refreshing smoothie is a delicious way to incorporate collagen-boosting ingredients into your daily routine. Enjoy it as a breakfast, snack, or post-workout treat!

[foodshowxyz]

Avocado & Spinach Superfood Smoothie

Ingredients:

1 ripe avocado, peeled and pitted

2 cups fresh spinach leaves

1 banana, preferably frozen

1 tablespoon chia seeds, plus extra for garnish

1/2 cup unsweetened almond milk (or any plant milk of your choice)

1/2 cup Greek yogurt or a dairy-free alternative for a vegan option

Honey or agave syrup to taste (optional)

Ice cubes (optional, if you prefer a colder smoothie)

Edible flowers and thin slices of lime or lemon for garnish

Instructions:

Blend the Base:

In a high-powered blender, combine the avocado, spinach, banana, chia seeds, almond milk, and Greek yogurt. If you like your smoothie a little sweeter, add honey or agave syrup to taste.

Adjust Consistency:

Blend until smooth. If the mixture is too thick for your liking, add more almond milk to reach the desired consistency. If you didn’t use a frozen banana and want your smoothie colder, add a few ice cubes and blend again.

Garnish:

Pour the smoothie into a tall glass. Sprinkle additional chia seeds on top for an extra nutrient boost.

Decorate:

Decorate with edible flowers and citrus slices for a beautiful and appealing presentation.

Serve:

Serve immediately while fresh and enjoy! This smoothie isn’t just a treat for the eyes; it’s packed with vitamins, fiber, and healthy fats. The avocado provides creaminess as well as heart-healthy monounsaturated fats, the spinach offers iron and other minerals, and the chia seeds add a good dose of omega-3 fatty acids. It's a perfect start to the day or a refreshing pick-me-up in the afternoon!

[smackdownhotel]

Today’s yogurt

PB&J triple crunch treat

[incorrectreiwarider]

Touma: Oh, you bought bananas.

Kento: Yeah, gotta make sure I get my daily potassium K.

Touma: …p-potassium K?

Kento: …I mixed up vitamin K and potassium.

Rintaro: Potassium isn’t vitamin K. Vitamin K is actually called phylloquinone.

Kento: Isn’t potassium denoted by K?

Rintaro: You’re thinking of potassium the element, on the periodic table. It’s not a vitamin, it’s a mineral.

Kento: So… bananas? Don’t they have potassium?

Rintaro: They do, but only 9% of your daily intake. You’d be better off eating spinach or avocado.

Touma: …I’m totally calling bananas potassium K from now on.

[alejandre24]

This blog post includes an image that shows different types of fruit. I personally love to eat fruit everyday. The image includes papaya, grapes, mango, blueberries, strawberries and tangerines. My favorite is papaya, mango and strawberries. Every fruit has many vitamins and give us energy when we eat it. Papaya, tangerines, mangos and strawberries are rich in vitamin C. Blueberries help improve our memory. Bananas are rich in potassium, and are a good source of fiber which helps improve digestion. Grapes support your heart and can help improve sleep as well. All fruits are overall very beneficial and they all provide many different minerals and vitamins. When I was small, I would always eat fruit bowls at my grandparents and it is a memory that I will always cherish. Fruit has now become a part of my daily diet, it is a way that I express self love. Being mindful about the benefits that each fruit has is something that I would recommend. Making fruit smoothies is also something that I enjoy as well. Smoothies have many health benefits and can be something you can do when you are in a hurry and do not have much time to cook something. Some recipes include; banana and strawberry, strawberry and blueberry and banana, spinach and banana and strawberry, pineapple and strawberry, pineapple and strawberry and mango. You can always add protein powder and peanut butter, and do different types of milks such as almond, oat, coconut. You can always try to also drink different types of kombucha, I recommend the brand synergy, june shine, health ade, brew dr. They all have many flavors that I personally like. You can also make natural juices such as; celery and pineapple and greenapple, and cucumber and spinach, beets and red apple and pineapple, carrot, orange and grapefruit, orange, orange and carrot, watermelon. Natural juices have many vitamins and minerals and are delicious. I enjoy a natural juice with a bagel. Overall fruits and vegetables are the healthiest way that you can nourish your body and aid to your mind and soul.🌻

[xtruss]

Nine Fruits Highest In Magnesium For Energy, Good Mood And Healthy Blood Pressure

Every Bit of Magnesium Counts For a Healthy Body and Mind, Dietitians Say. Fruits with Magnesium Can Be an Accessible Way to Consume More of the Nutrient.

— April 23, 2025 | Source: USA Today | By A. Pawlowski

Don't forget to turn to fruit if you need more magnesium, a crucial nutrient that helps regulate everything from muscle function and heart rate to bone health and even mood.

The mineral is involved in more than 300 enzymatic reactions in the body, says Patricia Bannan, a registered dietitian in Los Angeles and author of “From Burnout to Balance.”

Magnesium helps maintain normal nerve and muscle function, supports a steady heart rhythm, regulates blood sugar and blood pressure, and plays a role in bone strength and energy production, she notes.

It’s also needed for immune health, glucose metabolism, insulin function and for the body to build protein.

Since magnesium is important for nerve transmission, it has a “critical role” in brain function and mood, researchers note. Magnesium also diminishes the body’s stress response, studies have found.

“Despite its importance, about half of U.S. adults don’t get enough magnesium from food,” Bannan tells TODAY.com.

“Low levels can lead to muscle cramps, fatigue, irritability, irregular heartbeat, and have been linked to higher risks of osteoporosis and Type 2 diabetes.”

While fruits aren’t the highest source of magnesium compared to leafy greens, nuts, seeds, legumes and whole grains, every bit counts toward meeting the daily recommended amount, Bannan says.

Adult men should get at least 400 milligrams of magnesium per day, while women should consume at least 310 milligrams, according to the National Institutes of Health.

“Fruits can be a helpful, accessible way to close small gaps in magnesium intake — especially when combined with other nutrient-dense foods throughout the day,” Bannan advises.

Here are nine fruits highest in magnesium:

Passion Fruit

Dragon Fruit and Passion Fruit. Courtesy Of Palm Springs Cultural Center

1 cup of raw passion fruit, 68 grams of magnesium

Passion fruit has vitamin C, dietary fiber, B vitamins, niacin, iron and phosphorus, studies have found. Researchers are looking into its antioxidant and anti-inflammatory properties, among other benefits.

The pulp of the aromatic fruit can be eaten raw, as a yogurt topping, or added to juices and drinks.

Passion fruit also tops the list of fruits with the most protein.

Guava

Guava Fruit

1 cup of raw guava, 36 milligrams of magnesium

The nutrients in guava, including vitamin C and fiber, can help boost gut health, heart health and immunity, dietitians say. The fruit can be added to sweet and savory dishes, plus smoothies and salads.

Guava is also among fruits highest in vitamin C.

Banana

Photograph of Bananas 🍌

1 medium banana, 32 milligrams of magnesium

1 cup of raw sliced plantain, 53 milligrams of magnesium

Bananas are known for being potassium stars, but they contain plenty of magnesium, too.

They’re naturally sweet and provide fiber, which makes them a satisfying snack. Bananas also deliver carbohydrates for energy needed to exercise and perform everyday activities.

Plantains are in the banana family, though they’re larger, starchier and less sweet. Both bananas and plantains are among fruits highest in potassium.

Papaya

Papaya Fruit

1 cup of raw papaya, 30 milligrams of magnesium

The tropical fruit is also packed with potassium, folate, lycopene, and vitamins A, C, E and K.

Papaya’s vibrant orange color comes from carotenoids, natural plant pigments that have antioxidant effects and may help to prevent some types of cancer.

Papaya is also among fruits lowest in sugar.

Blackberries

Blackberries

1 cup of raw blackberries, 30 milligrams of magnesium

The deep dark color of blackberries comes from anthocyanins, natural plant pigments with health-promoting effects. The fruit is high in antioxidants and comes with benefits for gut and cardiovascular health.

Eating berries of all kinds is a “plausible and potentially useful dietary strategy to reduce risk of cancer,” studies have found.

Kiwi

Kiwi Fruit 🥝

1 cup of raw kiwi, 29 milligrams of magnesium

Bright green with small crunchy seeds, sweet-tart kiwis are nutritious and “exceptionally high” in vitamin C, researchers note. They also come with plenty of fiber, potassium and antioxidants.

Eating fresh kiwi improves constipation and abdominal comfort, studies have found.

Dried Figs

Dried Figs

¼ cup or about three to five dried figs, 27 milligrams of magnesium

Dried fruits like figs are more concentrated in magnesium due to their lower water content, Bannan says.

High in fiber, dried figs make a satisfying and sweet snack.

Figs are also among fruits with the most sugar, which can provide energy because it comes with many other nutrients that are found in fruit.

Avocado

Avocado 🥑

1/3 of avocado, 19 milligrams of magnesium

The deliciously creamy fruit comes with impressive health benefits. Avocado contains unsaturated fat, which has been linked to lowering the risk of heart disease, plus vitamin E for healthy skin and fiber for gut health. Avocado is also among fruits highest in iron.

The fat in avocados is part of what helps people stay fuller longer and may actually cause them to eat less overall, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.

It’s easy to eat too much avocado, so stick to a serving size of one-third of a medium fruit.

Prunes

Prunes. Dionisvero/Getty Images

¼ cup or about five prunes, 18 milligrams of magnesium

½ cup of prune juice, 18 milligrams of magnesium

Prunes are among fruits highest in antioxidants, and their juice comes with similar benefits.

Juice can be a valuable contributor to magnesium intake, particularly 100% fruit varieties like prune juice, but whole fruit delivers more fiber, Bannan notes.

“Smoothies made with whole fruits offer an excellent compromise, especially when combined with magnesium-rich ingredients like leafy greens or seeds,” she says.

“For optimal magnesium intake, consider a balanced approach that emphasizes whole fruits while incorporating occasional juice or smoothies.”

[fuel-your-future]

The Pillars of a Healthy Diet

As a college student, I understand that having a healthy diet can sometimes be difficult to maintain because of all the knowledge and effort required. However, I am here to clear any misconceptions and help fill any gaps in your knowledge when it comes to eating healthy as a student. I also want to preface that the meal plans and strategies I will share will be useful for both students who want to improve their academic and athletic performance. 

In order to have a healthy diet, you need to include foods such as vegetables, fruits, whole grains, proteins and dairy. Now that I have established all five of these categories, I will list foods that you should consider including.

 The first category I will discuss is vegetables. Vegetables are important because they contain valuable nutrients such as fiber, vitamins, and minerals that support your immune system, digestion, and focus. Great vegetable options include spinach, broccoli, and carrots. It is also preferable to steam the vegetables, since this helps preserve the nutrients of these foods.

Moving on to fruits. Fruits are beneficial because they contain key nutrients like vitamins, minerals, and fiber, just like vegetables do. However, fruits distinguish themselves by having a high antioxidant content. Great fruit options include blueberries, bananas, and oranges. I like to include fruits in my smoothies or breakfasts.

Next up is whole grains. Whole grains contain similar nutrients to fruits and vegetables. However, they are known for being fiber-rich, which promotes digestive health. I like to use whole grains as my primary source of carbs to help maintain energy.

Now we are at proteins. Proteins are important because they are crucial for building and repairing tissues such as muscle, bone, skin, and blood. It is recommended to have a daily intake of 0.8g of protein per kg of body weight to have to meet your basic protein needs; however, I like to double this daily intake since it helps promote muscle growth. Great options for protein include chicken, turkey, and beef.

Last up is dairy. Dairy is important because it is a great source of calcium, protein, and healthy fats. I like to use dairy as an additional supplement for my protein intake. Great dairy options include Greek yogurt, parmesan, and milk. 

It is important to note that these categories should be included in your daily routine as they all provide important benefits to your physical and mental health. It is also important to eat appropriate amounts of these foods, which is something that you have to self-assess when it comes to your goals and lifestyle. In my next post, I will discuss an affordable weekly grocery list tailored for college students who want to improve their nutrition and health. I will also give tips and tricks on how to maintain this routine.

[ernestocastro]

This Vegan Blueberry Tea-tox Smoothie is a healthy and tasty way to start the day. It's full of antioxidants from the blueberries and green tea, so it's great for a pick-me-up in the morning or a drink after a workout. Adding spinach gives you more minerals and vitamins, and chia seeds give you more omega-3 fatty acids. To change how sweet it is, you can add maple syrup or leave it out for a lower-sugar option.

Ingredients: 1 cup blueberries. 1 ripe banana. 1 cup brewed green tea, cooled. 1/2 cup spinach leaves. 1 tablespoon chia seeds. 1 tablespoon maple syrup optional. 1/2 cup almond milk.

Instructions: In a blender, combine blueberries, banana, brewed green tea, spinach leaves, chia seeds, maple syrup if using, and almond milk. Blend until smooth and creamy. Pour into glasses and serve immediately. Enjoy your refreshing Vegan Blueberry Tea-tox Smoothie!

Prep Time: 5 minutes

Cook Time: 0 minutes

Blue Mountain Yoga