Nutritional Facts and Health Benefits of Bananas
Are bananas good for you?
Is it good to eat a banana every day?
What are the benefits of eating bananas?
If you have questions like these, you must know that bananas are a rich source of potassium, vitamins B6 and C as well as antioxidants and phytonutrients and eating a banana daily can be of great advantage to overall health. Since they are nutritious and filling, they prove to be a very healthy snack. They can give a great start to your day if consumed for breakfast, because they are rich in antioxidants and give you a quick energy boost. You could combine a banana with your meals or include one in your evening snack, as it is one of the healthiest fruits and can satiate your hunger well. What’s more, bananas are inexpensive and an all-season fruit which means you can easily get them any time of the year! Here is an overview of the nutritional facts and health benefits of bananas, which will surely give you many good reasons to include this fruit in your diet.
Nutritional Facts About Bananas
As per USDA, following are the values of different nutrients in 100 grams of bananas.
- Calories: 89
- Total fat: 0.3 g
- Sodium: 1 mg
- Potassium: 358 mg
- Total carbohydrates: 23 g
- Dietary fiber: 2.6 g
- Sugar: 12 g
- Protein: 1.1 g
Based on a 2000 calorie diet, here are the % values of the different vitamins and minerals present in bananas.
- Vitamin C: 14%
- Iron: 1%
- Vitamin B6: 20%
- Magnesium: 6%
21 Health Benefits of Bananas
- Bananas are a great source of energy.
- They help combat gastrointestinal problems like constipation, stomach ulcers and heartburn.
- Pectin, a fibre present in bananas, helps in preventing constipation and softening the stools, thus boosting digestive health.
- Owing to the high fibre content of bananas, they can be included in a weight loss diet. The low GI of bananas, helps prevent overeating.
- Newly ripened bananas have resistant starch, owing to which they help in weight management as they help you feel full for a longer time.
- This resistant starch improves insulin sensitivity, thus enhancing the body’s response to insulin.
- Potassium that is present in high amounts in bananas, is good for the heart and helps maintain blood pressure. Being low in sodium and high in potassium, bananas help in controlling high blood pressure.
- Due to their potassium and magnesium content, bananas turn out to be good food for athletes. It is advisable to consume bananas after exercise, to replenish the electrolytes lost due to sweating after a heavy workout or sport. Having a banana can help the body recover after exercise.
- Magnesium found in bananas, can help women get relief from menstrual cramps.
- Manganese present in bananas helps the body generate collagen and protects the skin from free radical damage.
- Owing to the minerals like potassium and magnesium found in bananas, along with vitamins B and C, they help in maintaining good bone health.
- Several antioxidants like flavonoids and amines found in bananas help in reducing the risk of heart disease and macular degeneration, and also prevent oxidative damage.
- Tryptophan, an amino acid present in bananas, helps in boosting memory and enhances the mood.
- Vitamin C contained in this fruit protects the body from cell and tissue damage, helps in better absorption of iron, helps the body generate collagen and boosts the generation of serotonin, a hormone that plays a role in sleep regulation, affects the mood and impacts the experience of pain and stress.
- Vitamin C in bananas is also good for oral and dental health.
- It boosts immune system function, as it helps the body fight infections.
- The vitamin C and antioxidant content of bananas, is helpful in boosting skin health. Consumption of this fruit can help against a dry or irritated skin.
- The bioactive compounds present in bananas help lower inflammation in the body, and the risk of chronic diseases is greatly reduced.
- Due to the content of vitamins A and C in bananas, they are good for eye health.
- Vitamin B6 found in bananas helps in the generation of red blood cells, conversion of fats and carbs into energy, metabolism of amino acids, removal of toxins from the liver and kidneys, and the maintenance of a healthy nervous system.
- Folate found in bananas is important for healthy development of the baby during pregnancy. Vitamin B6 can help reduce morning sickness, nausea and vomiting in pregnant women.
Thus, you can see that bananas are a versatile fruit and have varied health benefits that range from improving skin, eye and dental health to preventing chronic diseases, from aiding digestion to improving nervous system function, and from promoting a healthy heart to boosting immunity, among many others. Having a banana daily goes a long way in fulfilling the body’s requirement of essential nutrients and fibres. Being rich in many vitamins, minerals and antioxidants, bananas are good for overall health. Due to their high fibre content, they help digestion and being low in sodium and having a low glycaemic index, they help manage hypertension and high blood sugar levels. Additionally, they are a fat-free source of energy. Moreover, they are amazingly tasty and easy to eat!
Trivia
- Botanically, a banana is a berry!
- There are more than 1000 types of bananas and they are grown in 135 countries.
- A banana plant is the largest herbaceous flowering plant.
- The flower of a banana plant is used as a vegetable in South and Southeast Asian cuisine. The trunk of a banana plant is used in their recipes.
- In South India, food is traditionally served on a banana leaf, and it is said to enhance the food’s flavour when food is cooked, wrapped in a banana leaf or served on it.
This humble fruit is popularly used as an ingredient of muffins, pancakes, breads, cookies as well as puddings and porridges. However, the simplest and perhaps the healthiest way to consume this fruit is to just peel it and eat it while enjoying its soft texture and sweet taste. It is a powerhouse of nutrients and so beneficial for health, that you should consume a banana every day, and in a guiltfree way!