Banana Health Benefits And Nutritional Values


Banana health benefits and nutritional values includes supporting cardiovascular health, promoting psychological health, promoting weight loss, good for digestive system, help boost energy, promote ocular health, support skeletal health, help prevent cancer, help boost immunity and also get rid of anemia.

Knowing What Banana Is.

Bananas are a staple starch for many tropical populations. Depending upon cultivar and ripeness, the flesh can vary in taste from starchy to sweet, and texture from firm to mushy. Both the skin and inner part can be eaten raw or cooked. The primary component of the aroma of fresh bananas is isoamyl acetate (also known as banana oil), which, along with several other compounds such as butyl acetate and isobutyl acetate, is a significant contributor to banana flavor.

During the ripening process, bananas produce the gas ethylene, which acts as a plant hormone and indirectly affects the flavor. Among other things, ethylene stimulates the formation of amylase, an enzyme that breaks down starch into sugar, influencing the taste of bananas. The greener, less ripe bananas contain higher levels of starch and, consequently, have a “starchier” taste. On the other hand, yellow bananas taste sweeter due to higher sugar concentrations. Furthermore, ethylene signals the production of pectinase, an enzyme which breaks down the pectin between the cells of the banana, causing the banana to soften as it ripens.

Bananas are eaten deep fried, baked in their skin in a split bamboo, or steamed in glutinous rice wrapped in a banana leaf. Bananas can be made into jam. Banana pancakes are popular amongst backpackers and other travelers in South Asia and Southeast Asia.

Bananas aside it amazing health benefits and nutritional values also make a nutritious snack! They are a great source of energy and contain lots of vitamins and minerals, especially potassium, which is important to help cells, nerves and muscles in your body to work properly and it helps to lower blood pressure.

Banana Nutritional Values.

Bananas contain many essential nutrients like Vitamin A, E, C and B complex vitamins B6 and B12. In addition, bananas are also a rich source of amino acids, antioxidants, fibre, energy and minerals like iron, zinc and potassium.

See the table for an in depth analysis of the nutritional values of Banana fruit (Musa acuminata colla),
Nutritive Value per 100 g, (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 89 Kcal 4.5%
Carbohydrates 22.84 g 18%
Protein 1.09g 2%
Total Fat 0.33 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.60 g 7%
Folates 20 µg 5%
Niacin 0.665 mg 4%
Pantothenic acid 0.334 mg 7%
Pyridoxine 0.367 mg 28%
Riboflavin 0.073 mg 5%
Thiamin 0.031 mg 2%
Vitamin A 64 IU 2%
Vitamin C 8.7 mg 15%
Vitamin E 0.10 mg 1%
Vitamin K 0.5 µg 1%
Sodium 1 mg 0%
Potassium 358 mg 8%
Calcium 5 mg 0.5%
Copper 0.078 mg 8%
Iron 0.26 mg 2%
Magnesium 27 mg 7%
Manganese 0.270 mg 13%
Phosphorus 22 mg 3%
Selenium 1.0 µg 2%
Zinc 0.15 mg 1%
Carotene-α 25 µg
Carotene-β 26 µg
Lutein-zeaxanthin 22 µg
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Banana Health Benefits.

Banana health benefits and nutritional values has made this fruit recognized item in the market and here are the list’s of the important number the health benefits.


The abundance of vitamins and minerals in bananas makes it a great natural source of energy. Eating two bananas daily will give you enough energy to work out for one hour. It also protects you from muscle cramps during the workout. The antioxidants in banana also speeds the recovery process post workout. The simple sugar present in banana gives instant energy and regulates the blood sugar level. So, eat a banana daily to get your daily dose of energy.

Stomach ulcer:

Bananas are natural antacid, providing relief from acid reflux, heartburn and GERD. Protease, a compound found in banana, protects the stomach from unfriendly bacteria, which causes gastrointestinal problems. It stimulates cell proliferation, which thickens the stomach mucosa and acts as a barrier against stomach acid. The chain of fatty acids in the banana reduces the irritation of the digestive system by coating the lining of the stomach against corrosive acids. This improves nutrient absorption in the body.


The high levels of antioxidants in banana fights free radicals present in the body, slowing down the ageing process.


Bananas contain tryptophan, an amino acid that is converted to serotonin in the body, which helps control depression. Proper serotonin levels in the body improve reduces stress and enhances happiness levels in a person. It also regulates sleep patterns. Banana is a good snack for those who feel stressed out due to work. A banana every night before sleeping may help you get sound and peaceful sleep.

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Bone health:

The high levels of potassium in banana counteract calcium loss during urination and maintain the health of the bones. It prevents the bones from thinning out at a fast rate.


The calming properties of banana make it a perfect fruit for pregnant women. It is an excellent fruit to combat morning sickness and restore a healthy glucose level. It contains several essential nutrients that work together for the proper development of the foetus. In addition, bananas also help to regulate the body temperature of pregnant women.


Banana can also help to treat diarrhea. Diarrhea can lead to dehydration as it drains out the electrolytes from the body. The high levels of potassium in banana helps replenish the lost electrolytes and prevent dehydration.

Heart health:

Regular consumption of banana reduces the risk of stroke and regulates blood pressure to promote cardiovascular health. The potassium in banana helps to maintain the normal functioning of the heart, preventing heart diseases like heart attack and heart stroke. Pectin, a soluble fibre found in banana, reduces bad cholesterol without causing harming the good cholesterol present in the body. It also reduces homocysteine level in the blood, preventing cholesterol from forming deposits. It also works as a blood thinner and prevents blood platelets from clumping, thereby reducing the risk of sunstroke and artery disorder.

Psychological Health

Bananas are a great source of potassium, and the nutrient is responsible for delivering oxygen to the brain. It also helps you keep you mind sharp as the magnesium in the fruit makes sure that there is proper electrical activity between nerve cells in the brain. Moreover, it is also responsible for helping the brain dispose waste products like ammonia from the body. By reducing the ammonia level in our brain, it automatically becomes more sharp and attentive. To top it all off the fruit can help prevent Parkinson’s disease and Alzheimer’s.

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A single, medium sized banana contains 16 percent of the daily recommended amount of fibre. The high amounts of fibre in banana enable the food to move smoothly through the digestive tract and flushes out toxins and heavy metals from the body. It acts as a prebiotic, stimulating the growth of friendly bacteria in the bowel. Banana is rich in pectin, a fibre that aids digestion and eases constipation. Pectin in banana provides a considerable amount of soluble fibre, which makes the faeces soft and bulky, promoting a smooth bowel movement. Thus, bananas are preferred over laxatives to treat constipation.

Weight Loss

Obesity is an epidemic that is slowly taking over America. If you are trying to loose some pounds or keep your calorie intake in check bananas are the fruit for you. They have a high amount of fiber and lower number of calories. With numerous nutrients and the power to satiate your hunger for quite a while, this fruit is the perfect addition to your diet plan.

Safety profile:

Eating banana fruit may result in skin and systemic allergic reactions in some sensitive persons. The fruit may be the cause of “oral allergy syndrome” in which the symptoms may include itching and swelling around the mouth or throat within hours after ingestion. The condition may be related to cross hypersensitivity reactions to the birch tree and other pollens.

The other type of allergic reaction is related to latex. The symptoms may include urticaria and sometimes potentially severe gastrointestinal symptoms like nausea, vomiting, and diarrhea. Medical discliamer.

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