What do you know about Bananas? The first thing you know is the shape of it Then what’s come to mind is that it’s yellow in color. Finally, you may think it is so delicious. Are bananas good for you? Actually, Banana Nutrition Facts and Health Benefits are so incredible.
As you know Bananas are one of the most famous fruits on the planet which is available in any part of the world and are known to be native to Southeast Asia. It is also believed there are more than 1000 varieties of bananas worldwide.
The most known banana variety is Cavendish produced for exports. As per some statistics, about 100 million fruits are produced every year.
You may have some idea that Bananas give lots of health benefits. Better know well what they are and take full advantage of it. Because Bananas are freely available everywhere and easy to buy and not expensive too. So let us not miss go for its full benefits.
At a high level, the benefits of Bananas are they comprise plenty of essential nutrients for the body, are good for digestion, take care of the good health of the heart, support weight loss, have no constipation, and more.
Let us now see the top 25 Banana Nutrition Facts and Health Benefits and the characteristics that are supported by several scientific types of research. As you read you will realize more as to why the banana is good for you.
Table of Contents
Top 25 Direct Benefits From Bananas
- Energy booster
- Maintain regular heartbeat
- Lower blood pressure
- Reduce risk heart risk levels
- Fight infections
- Fight obesity
- Boost blood circulation
- Anti-diarrheal (green bananas)
- Curb sugar cravings
- Ease hangovers
- Fight depression and anxiety
- Prevent kidney cancer
- Ease heartburn
- Suppress prostate enlargement
- Prevent ulcers
- Enhance absorption of nutrients
- High in Potassium and magnesium
- Protect skin from UV damage
- Lessen diabetes risk with unripe bananas
- Prevent age-related macular degeneration
- Relieves itching (inside peel)
- Reduce menstrual pains
- Help deliver oxygen to the brain
- Ease nicotine withdrawal
Bananas Comprise Several Important Nutrients
Below is the list of the nutrients and characteristics of this great fruit banana:-
- Several antioxidants
- The average size of a banana is about 120 grams
- Banana has a medium of fiber (3.1 grams)
- Vitamin B6: 33% of the RDI.
- Potassium: 9% of the RDI.
- Vitamin C: 11% of the RDI.
- Copper: 10% of the RDI.
- Protein: 1.3 grams.
- Magnesium: 8% of the RDI.
- Manganese: 14% of the RDI.
- Net carbs: 24 grams.
- Fat: 0.4 grams.
The average size of the banana comprises about 105 calories. Banana is rich in fiber, antioxidants, and all the above nutrients. Banana is almost free of fat and has little protein. Actually, bananas that are unripe have more starch type of carbohydrate and as it is ripe it turns into sugar such as glucose, fructose, and sucrose.
The complete chart of the nutrient value of banana
Medium-size banana 7″ to 8″ long – 118g
Calories in Banana
- Calories105(440 kJ) 5% RDA sourced from following
- Carbohydrate 97.4 (408 kJ)
- Fat 3.3 (13.8 kJ)
- Protein 4.3 (18.0 kJ)
- Alcohol 0.0 (0.0 kJ)
Carbohydrates values in Banana
- Total Carbohydrate 27.0g 9% RDA
- Dietary Fiber 3.1g 12% RDA
- Starch 6.3g
- Sugars 14.4g
- Sucrose 2820mg
- Glucose 5876mg
- Fructose 5723mg
- Lactose 0.0mg
- Maltose 11.8mg
- Galactose 0.0mg
Fats & Fatty Acids values in Banana
- Total Fat0.4g 1% RDA
- Saturated Fat0.1g 1% RDA
- Monounsaturated Fat 0.0g
- Polyunsaturated Fat 0.1g
- Total Omega-3 fatty acids 31.9mg
- Total Omega-6 fatty acids 54.3mg
Protein & Amino Acids values in Banana
- Protein 1.3g 3% RDA
Vitamins values in Banana
- Vitamin-A 75.5IU 2% RDA
- Vitamin-C 10.3mg 17% RDA
- Vitamin-E (Alpha Tocopherol) 0.1mg 1% RDA
- Vitamin-K 0.6mcg 1% RDA
- Thiamin 0.0mg 2% RDA
- Riboflavin 0.1mg 5% RDA
- Niacin 0.8mg 4% RDA
- Vitamin-B6 0.4mg 22% RDA
- Folate 23.6mcg 6% RDA
- Vitamin-B12 0.0mcg 0% RDA
- Pantothenic Acid 0.4mg 4% RDA
- Choline 11.6mg
- Betaine 0.1mg
Minerals Values in Banana
- Calcium 5.9mg 1% RDA
- Iron 0.3mg 2% RDA
- Magnesium 31.9mg 8% RDA
- Phosphorus 26.0mg 3% RDA
- Potassium 422mg 12% RDA
- Sodium 1.2mg 0% RDA
- Zinc 0.2mg 1% RDA
- Copper 0.1mg 5% RDA
- Manganese 0.3mg 16% RDA
- Selenium 1.2mcg 2% RDA
- Fluoride 2.6mcg RDA
Sterols values in Banana
- Cholesterol 0.0mg 0% RDA
- Phytosterols 18.9mg RDA
Other nutrient values in Banana
- Alcohol 0.0g
- Water 88.4g
- Ash 1.0g
- Caffeine 0.0mg
- Theobromine 0.0mg
These nutrients and characteristics make banana nutrition facts and health benefits so incredible which many people are not aware of.
How many carbohydrates are in a banana?
The first thing many people as is how many carbohydrates are in a banana. Many are concerned about how carbohydrates affect them. Actually, it all depends on the size of the banana. Here are the carb values based on the size of the banana:-
|Banana Size||Weight of|
|Extra small Banana (less than 6″ long)||81g||18.50g|
|Small Banana (6″ to 7″ long)||101g||23.07g|
|Medium Banana (7″ to 8″ long)||118g||26.95g|
|Large Banana (8″ to 9″ long)||136g||31.06g|
|Extra Large Banana (more than 9″ long)||152g||34.72g|
|Sliced Banana (1 cup)||150g||34.26g|
|Mashed Banana (1 cup)||225g||51.39g|
|NLEA Serving (generally the amount consumed by a person)||126g||28.78g|
Banana Nutrients Health Benefits
The Nutrients in Bananas Moderate the Blood Sugar Levels
The richness of pectin fiber content in bananas gives your flesh a nice structural formation. The bananas that are unripe have resistant starch which is a kind of soluble fiber that escapes digestion.
The pectin fiber generally moderates blood sugar levels and slows the stomach emptying process after meals which reduces the appetite.
As per the glycemic index, a measure from 0 to 100 how faster food can increase blood sugar levels, the bananas are placed at a medium level. The glycemic value of an unripe banana is 30 whilst the ripe banana value is 60.
What does it mean? Banana never causes a major problem with blood sugar levels in an average healthy person.
In summary, bananas comprise several good nutrients that help to moderate your blood sugar levels after your food intake. Slowing down the emptying of the stomach also reduces the appetite for food.
Caution: Those with diabetics do not necessarily have this applies and they should not eat too many bananas. Especially the well ripe bananas can increase blood sugar levels in people with diabetes. Always seek a doctor’s advice if you wish to consume bananas.
Bananas are good for Digestive Health
Fiber is the talk of the town always when comes to good digestion and health benefits. As mentioned above banana is rich in fiber. An average-sized banana has about 3 grams of fiber in it.
Banana mainly comprises two types of fiber:-
- Pectin: This fiber is responsible for slowing the process of bananas getting ripe
- Resistant Starch: Generally found more in unripe green bananas
The resistant starch fiber skips digestion and finally lands in the large intestine. It is a food for the good bacteria in the large intestine that can protect you from colon cancer formation. Also, certain research supports that pectin fiber also protects you against colon cancer formation.
In summary, Bananas are rich in fiber. Fiber-rich banana provides good digestion and also protect you from colon cancer.
Bananas can help women with Weight Loss
Here comes the ladies’ major worry about how to lose weight. Banana is considered very much a weight loss-friendly food though not many studies support it.
Banana is weight loss friendly because it has just 100 calories and is very much rich in nutrients. That makes you so filling while having bananas.
And its high fiber content so much linked to weight loss or lowering your body weight. It also reduces the appetite to have more food intake.
In summary, a banana is good for weight loss. They are several nutrients needed for the body with high fiber content. Also, reduces the appetite to eat more which controls gaining more weight.
Bananas for Health of Heart Benefit
Potassium mineral plays a major role in controlling blood pressure. The high content level of potassium in bananas also protects your heart and keeps it in good health.
Apart from that in today’s lifestyle of food intake, it’s hard to get enough potassium for your system. Banana is one of the best and easiest way to get potassium in your body. Just peel the skin and eat it.
An average-sized banana contains 118 grams of Potassium which is 9% of the Recommended Dietary Intake (RDI)
As per studies, those who eat many bananas (or potassium-rich food) in a day have less chance of having heart problems or blood pressure. The risk is as lower as 27% for heart disease.
The magnesium mineral content in bananas is also good for the heart’s good health.
In summary, Bananas, potassium, and magnesium levels help to keep the heart in good health and control the blood pressure of your body.
Powerful Antioxidants in Bananas
Banana is highly valued just like berries, grapes, and vegetables as a great source of antioxidants. Bananas contain potent antioxidants to keep you young and healthy.
The important and main antioxidants in bananas are dopamine and catechins. These two antioxidants are linked to many health benefits. This also includes reducing the risk levels of heart disease.
Interestingly, there is an understanding that dopamine antioxidant in bananas makes a person feel good and improves a good mood. Anyways studies for dopamine show it only acts as a very good antioxidant.
In summary, bananas are rich in antioxidant which is capable of controlling any damage from free radicals and at the same time reducing the risks of certain diseases. Also, improves a good mood.
Unripe Bananas and Insulin Sensitivity
Insulin is a major concern and a risk for people with type two diabetes.
As per the many research done 20 to 30 grams of resistant starch, intake can improve insulin sensitivity by 30 to 50 % in people within four weeks’ time.
Here is where unripe banana comes to help of the people with diabetes. It is a good source of resistant starch and assists in controlling insulin sensitivity.
Diabetics patients should seek a doctor’s guidance before consuming bananas.
In summary, a banana that is unripe is a good source of resistant starch that helps to control the sensitivity of insulin.
Bananas’ role in the Health of Kidney
Potassium plays a major role in healthy kidney function along with controlling blood pressure.
Research done on women has shown that women are less likely to have a risk of kidney diseases who have eaten bananas at least three times a week.
In summary, the intake of bananas several times in week reduces the risk of having kidney diseases.
What Banana can do for Exercise and Sports
You would have seen it on TV If you are a fan of a tennis game. All the tennis players do eat bananas in between the game to re-energize their bodies. It is because of the high mineral content and it can easily digest the carbs. Bananas are a cost-effective source of energy. Used by athletes because a great source of potassium and carbohydrate.
Additionally, eating bananas during exercise or any intensive games such as tennis reduces the risks of muscle cramps and pains that affect in general 95% of people.
The reasons for cramps in the body during any physical games and exercise are not well known. Yet it is well known for the intake of bananas is very helpful and has no side effects.
In summary, bananas help to relieve muscles from cramps and pain that may cause during intensive physical exercise and games of sports. Apart from that, it is also a great fuel to produce energy and stamina for people.
Bananas and Tongue
The banana is very tasty and delicious. Easy to eat just by peeling off the skin. Also, it is used as an ingredient to make delicious food such as fruit salads, cakes, ice cream, yogurt, smoothie, cereal, and on. It can be a replacement for sugar when preparing various dishes.
Banana also does not contain pesticides or any other pollutants because of their natural protective peel.
So ladies and gentlemen what stops you from eating bananas? Now you know better than anyone about the Banana Nutrition Facts and Health Benefits. Start eating bananas from today and get their full benefits.