Health Benefits of Bananas

Edited by: admin on March 31, 2011

Overview

Bananas are a great source of good nutrition. They contain nutrients such as vitamins, minerals, fibers, as well as sugars (like fructose, glucose and sucrose). Because of these nutrients, there are many health benefits of bananas. In this article, we list about the nutrients, calories, facts, and health benefits of bananas alongwith some tips to eat them. So read on.

Nutrients in Bananas

The combination of nutrients in bananas makes it a complete food in itself.

1. On an average, if you consume one medium banana then you get calories, carbohydrates, dietary fiber, proteins, vitamins and minerals.
2. They do not contain fats and cholesterol.
3. Among vitamins, you get A, B1, B2, B3, B5, B6, B9, B12, Choline, C, E and K.
4. Among minerals, you get potassium, calcium, iron, manganese, fluoride, phosphorus, magnesium, zinc, sodium, selenium and copper.
5. You also gain natural sugars – fructose, sucrose, glucose, lactose, maltose and galactose.
6. Additionally, a resistance starch known as fructo-oligosaccharide is also present.
7. Dietary fiber, water and starch are present.
8. The peel of this fruit contains an antioxidant of the carotenoid known as lutein, which is good for the eyes.
9. It is also rich in the neurotransmitter serotonin that is responsible for regulating moods.
10. The other compounds found in the fruit are caffeine, beta carotene and lycopene.

Calories in Bananas

A banana provides quick energy and thus, it is eaten by body builders in plenty. This energy is due to the calories present in it. But a weight-watcher must abstain from eating too much of this fruit as it can negate the effect of their workout. The best thing to do is to find out how much calories are actually present in this fruit so that you can adjust your diet accordingly. You can do this by reading below.

1. In general, the calories in bananas range from low to medium. These come from fats, carbohydrates and proteins.

a. The carbohydrates contribute in the form of starch and natural sugars. The values of both of these compounds differ as the fruit ripens – starch levels fall and sugar levels rise.

b. The protein contributes to make up about 1% of the total calorie content of this fruit.

c. The fat calories make less than a half percent.

2. Calorie counts differ based on the size of the fruit. Broadly, this fruit can be classified into 5 different sizes as below.

a. Extra small – You will gain 75 calories from this fruit of 6 inches in length.

b. Small – You will gain 90 calories from this fruit of length between 6 and 7 inches.

c. Medium – You will gain 105 calories from this fruit of length between 7 and 8 inches.

d. Large – You will gain 120 calories from this fruit of length between 8 and 9 inches.

e. Extra Large – You will gain 135 calories from this fruit of length over 9 inches.

Note
The values mentioned above are only approximations because no two bananas will be of the same size or length. Also, calories in processed foods such as banana chips or other snacks are high as they are fried in oil.

Facts about Bananas

1. The word ‘banan’ comes from the Arabic word for finger.
2. As believed by many horticulturists, this fruit was the first fruit cultivated by the human beings.
3. It was first found by Alexander the Great, in 327 B.C., in India.
4. It is grown not from a tree, but from the world’s giant perennial herb, Musa sapientium. In other words, it is a fruit of this herb.
5. This fruit is botanically classified as a berry.
6. It is a distant cousin to turmeric, ginger and cardamom.
7. It is the fourth largest fruit crop in the world.
8. It is grown and is available throughout the year.
9. The #1 banana producer in the whole world is India.
10. From over 400 varieties, the most popular banana variety in the world is Cavendish.
11. Fusariumwiltor or Panama disease is a fungus that affects the plants of this fruit.
12. These fruits are arranged in tiers. Each tier has 6 to 20 fruits. The entire stalk of nearly 5 tiers or 15 to 20 fruits makes a bunch. One single banana in the cluster is known as a finger, while the whole cluster is known as a hand.
13. Phloem bundles are strings that run throughout the length of the pulp and they distribute nutrients to parts of this fruit.
14. Yellow variety is known as “dessert bananas” as they are sweet and soft.
15. Plantains are another variety that are not so sweet and therefore, they are used in cooking and regarded as dietary staple in tropical regions.
16. In Uganda, a word, matooka’s, means both bananas’s as well as food’s, because it is a big part of their diet.
17. Apart from the fruit, other parts like leaves and flowers are also useful. Flowers are edible and leaves are used as wrappers while steaming foods.
18. If you take 3 medium sized bananas then they will weigh around 1 pound.

Health Benefits of Bananas

1. They reduce depression as they contain Tryptophan, an amino acid which builds proteins. Tryptophan helps in the production of serotonin that has a soothing effect on the brain, thus acting like a mild sedative that leads to an improved mood. This way, they act as mood enhancers and sedatives. As the body does not produce Tryptophan naturally, you can get it through eating bananas.
2. Bananas contain relatively high amounts of iron, which helps in the production of blood and improves its function.
   A medium sized banana has 16% of recommended fiber. This assists in smooth bowel movement. A rich fiber diet also decreases the risk of heart diseases and diabetes.
3. Diarrhea usually causes depletion of important electrolytes from the body, especially Potassium. Bananas contain high amounts of Potassium and also Pectin, a soluble fiber, both of which are helpful for normalizing the movement through your digestive system.
4. Bananas contain exceptionally high amounts of certain compounds such as Fructo-oligosaccharide and SCFAs (Short Chain Fatty Acids). Fructo-oligosaccharide nourishes the probiotic bacteria and thereby boosts its function and increases its numbers inside the colon. This bacterium produces enzymes which increase the digestive ability, body’s ability for the absorption of Calcium, and protects the body from the infections caused by unhealthy and harmful bacteria. SCFAs help to increase the body’s ability to absorb Calcium more efficiently.
5. Research published in the International Journal of Cancer has shown that the daily intake of whole fruits, especially bananas and vegetables, is highly protective to the kidneys. It reduces the risk of developing kidney cancer. This is because the fruits and vegetables contain certain compounds – Cabbage is very rich in Sulfur and Bananas contain high amounts of Phenolic compounds that help in effective detoxification of the potential carcinogens. The potassium present in this fruit helps in suppressing the Calcium excretion in the urine, thereby minimizing the chances of kidney stones.
6. With extremely high amounts of Potassium and very low amounts of Sodium, Bananas help in preventing a rise in blood pressure. They also reduce the risk of developing high blood pressure.
7. According to a study which was published in the New England Journal of Medicine, regular intake of Bananas as a part of diet can help to reduce the risk of developing heart strokes and deaths by equivalent to 40 percent.
8. Bananas offer a natural antacid effect inside the body. Thus, people suffering with heartburns can eat this fruit as it provides soothing relief.
9. Eating them in between meals helps to maintain the sugar levels in the blood, thereby avoiding morning sickness.
10. They help people who are trying to quit smoking. This is because they contain Vitamins B12 and B6, Magnesium and Potassium which help the body to recover from the side effects caused by nicotine withdrawal.
11. Banana is the only raw fruit which can be eaten without any worry even in the chronic cases.
12. They reduce irritation and acidity by stimulating the cells on the internal lining of the stomach. This stimulation produces thicker mucus that protects against the acid.
13. They contain protease inhibitors which help to inhibit bacteria inside the stomach as these bacteria are the primary cause of ulcer development.
14. They are high in B vitamin complex and Potassium. These nutrients improve the function of nerves and the heart.
15. Rubbing the inner side of the banana skin on the mosquito bite area helps in reducing the swelling and itching effectively.
16. They also provide relief from stress. During high stress, the Potassium levels in the body tend to deplete. Thus, eating bananas helps to rebalance the Potassium levels in a natural way without using drugs. This is possible because they contain high amounts of Potassium which helps to regulate the water balance in the body and helps to normalize the heartbeat.
17. You can use them to get relief from burns. Smash a banana and wrap it in a paper towel or a cloth and then place it over the burnt area. It will offer relief from pain. This home remedy is also effective for getting rid of other wounds.
18. You body requires energy and it is supplied through the diet which contains sugars. Bananas contain 3 types of natural and healthy sugars which include glucose, sucrose and fructose. Thus, one can get enough energy by eating a banana.
19. They work great for treating cramps as they contain high levels of Potassium. By eating them, your body can expand and contract more freely. This is particularly important for athletes.
20. They also help in pumping of the heart.
21. They are a remedy for dysentery, hangover, urinary disorders, and intestinal disorders.
22. You can get an improved brain function by eating them. They keep you alert.
23. Menstrual disorders can be prevented by eating a cooked banana flower with curd.
24. They have a cooling effect on the body.
25. They provide you with your daily intake of Potassium which is 4g per day.
26. Some believe that bananas are great aphrodisiacs.
27. They minimize the loss of Calcium and thereby reduce the risk of osteoporosis.
28. Many physicians unanimously recommend this fruit for kids because it helps the children with gastrointestinal problems like Diarrhea.
29. Because of the presence of high levels of Vitamin B6, the body produces more Hemoglobin. Vitamin B6 also strengthens the immune system, converts carbohydrates into glucose and maintains the blood sugar levels.

Tips to Have Bananas

1. The best way to eat is eating raw and ripe.
2. You can prepare a banana delight by cooking, baking or toasting.
3. It can be eaten as a whole by peeling its cover or you can mash it and mix it in milk or slice it and mix it in cold or hot cereals to consume it.
4. You can also use bananas in milkshakes and smoothies which can be very healthy.
5. There are many other ways of consuming this fruit – chips, waffles, pancakes, salads, snack and so on.
6. Make sure to eat at least one banana everyday on a regular basis.

Note
The ideal time to eat this fruit is in the morning as it is packed with nutritional elements that make you active immediately after consumption.

After finding out about the health benefits of bananas, you are sure to head towards the kitchen to have it.