However, there are some weight watchers who will raise their eyebrows if I tell them that this fruit should be part of their diet. They will soon know why this awesome fruit deserves to be loved and eaten. And for all those people who are NOT inspired to eat this soft, rich creamy, delicious, beneficial fruit packed with nutrients and essential vitamins, the following should induce you to so.
First let us look at the nutritional value of bananas. Bananas are loaded with several nutrients.
Natural sugars: glucose, fructose and sucrose,
Vitamins and minerals: vitamin B6, vitamin C, Vitamin A, potassium, dietary fibre, biotin, carbohydrates, magnesium, riboflavin and manganese.
Here is a more detailed nutritive value table on Banana
Principle
|
Nutrient Value
|
Percentage of RDA
|
| Energy | 90 Kcal | 4.5% |
| Carbohydrates | 22.84 g | 18% |
| Protein | 1.09g | 2% |
| Total Fat | 0.33 g | 1% |
| Dietary Fiber | 2.60 g | 7% |
Vitamins
| ||
| 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% |
Electrolytes
| ||
| Sodium | 1 mg | 0% |
| Potassium | 358 mg | 8% |
Minerals
| ||
| 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% |
Phyto-nutrients
| ||
| Carotene-α | 25 µg | – |
| Carotene-ß | 26 µg | – |
| Lutein-zeaxanthin | 22 µg | – |
Health Benefits of Bananas
Now let’s take a quick look at the banana health benefits:
1. It gives instant surge of energy:
It does this by converting the natural sugars into energy instantly and this is one of the reasons sportsmen consume it during intervals. Bananas are an excellent breakfast for kids and adults as it provides required energy throughout the day. This probably the most popular health benefit of banana.
2. It helps keep blood pressure under control:
Research indicates that potassium keeps blood pressure under control and improved consumption of calcium, potassium and magnesium can also help decrease high blood pressure. Bananas are rich in potassium, calcium & magnesium, so it is a healthy option for keeping blood pressure in check.
3. It helps lower cholesterol:
It is said that Pectin which is a soluble fibre in banana helps to lower Cholesterol levels. According to researchers, fibres that are water soluble such as pectin, psyllium, beta-glucan etc., lower the LDL Cholesterol without disturbing the HDL cholesterol.
4. It supports renal health:
Bananas being a rich source of potassium, if consumed regularly in moderation, promote renal health. The International Journal of Cancer states that Bananas being a rich source of antioxidant phenolic compounds, if consumed together with cabbage and root vegetables protect renal health.
5. Banana improves nerve function and enhances brain power:
Banana is a rich source of B vitamins and therefore perks up nerve function. Potassium, in banana keeps the mental faculties vigilant and boosts learning abilities.
6. It decreases the risk of stroke:
Studies indicate that regular intake of bananas in daily diet helps reduce the occurrence of stroke and this is due to the high amount of potassium.
7. Bananas Reduce the Risk of Cancer:
Rich in antioxidants and dietary fibre, consumption of bananas reduce risk of various types of cancer especially bowel cancer.
8. It helps build healthy bones:
Probiotic bacteria present in bananas is said to have astonishing ability to absorb calcium in the body. Hence, consuming bananas help in building better bones.
9. Banana enhances digestive ability:
It is very rich in the substance known as fructooligosaccharide which acts as a probiotic (friendly bacteria). It stimulates the growth and activity of probiotics in the colon and produces enzymes that enable absorption of nutrients thus enhancing the digestive ability and preventing unfriendly bacteria from harming the body.
10. Bananas helps combat stomach ulcers:
Certain substances in bananas stimulate the cells which make up the stomach lining, this enables production of a thicker protective mucus barrier against stomach acids. Also the substance known as protease inhibitors in banana, help getting rid of bacteria in the stomach that produces stomach ulcers, thus protecting against damage of stomach and ulcer.
11. Bananas help in Diarrhoea treatment:
Raw bananas are astringent in nature and are effective in treatment for diarrhoea. They also regulate fluid balance.
12. Bananas relieve from constipation:
Pectin found in Bananas, help to alleviate constipation and improves bowel function.
13. Bananas help in curing piles:
Since bananas help regulate bowel movement they help cure piles.
14. Bananas help regulate anaemia:
Bananas are good for Anaemic patients as they contain high levels of iron which help regulate the haemoglobin levels in the body.
15. Bananas help alleviate heartburn:
The antacid substance in banana gives immense relief from heartburn
16. Bananas prevents allergies:
The presence of benign amino acids in banana helps combat allergies.
17. Bananas help withdraw smoking urge:
Vitamins B6 and B12 along with magnesium and Potassium in Bananas helps recover from nicotine addiction
18. Bananas help recover from hangover:
Bananas when blended with honey and yoghurt cures hangover.
19. Bananas enhance weight Gain:
The combination of milk and bananas enhances weight gain. Bananas provide the body with necessary natural sugars and milk provides protein.
20. Bananas Benefits for Weight Loss:
Bananas contain loads of fibre and low amounts of fat and they are also easily digestible. A banana of 100 grams contains approx. 90 calories. And taking into consideration all its benefits it will not hurt including it into your diet. So dear weight watchers don’t eliminate banana from your diet completely.
21. Bananas Prevent Insomnia:
Bananas are rich in amino acids known as Tryptophan. This substance triggers production of melatonin (sleep hormone) which induces sleep. Eating banana a few hours before bedtime ensures a peaceful night’s sleep.
22. Bananas promotes healthy skin:
Bananas contain vitamin C a potent antioxidant which helps produce collagen, a protein found in the skin. This protein keeps skin soft and supple and eliminates fine lines and wrinkles, and protects the body from attack of free radicals which cause premature ageing. Additionally, bananas contain vitamin B6 known as pyridoxine which promotes healthy skin.
23. Bananas promote healthy scalp and hair:
Bananas contain potassium, natural oils, carbohydrates, vitamins and help in softening hair, protecting its natural elasticity, prevents split ends and breakage. Additionally, they enhance shine, growth, and help in controlling dandruff.
24. Bananas reduces mosquito bite:
Itching and swelling caused by mosquito bites can be reduced by rubbing the inside of a banana on it.
25. Other benefits of bananas:
Bananas curbs morning sickness. Snacking on bananas at regular intervals helps preventing it.
Vitamin B6, serotonin, tryptophan, dopamine, etc., in bananas help combat symptoms of PMS, erratic mood swings, and depression.
We should say a banana a day keeps the doctor away, shouldn’t we?
This article was originally written for stylecraze.com
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