Bananas: Health Benefits, Risks & Nutrition Facts

The Nutrition of Bananas. Fitday Editor Nutrition. Healthy Eating. Bananas are prized throughout the world for their unique, sweet flavor and pudding-like texture. Nutritional Value and Benefits. Bananas are a good source of dietary fiber, vitamin B6, vitamin C, potassium and manganese. One medium size banana contains roughly calories.

For starchier bananas used in cooking, see Cooking banana. However, to slow ripening, bananas should be refrigerated. Carbon dioxide which bananas produce and ethylene absorbents extend fruit life even at high temperatures. Bananas are one of the richest sources of potassium in the world, with about mg of potassium per banana. Archived from the original on August 4,

11 Health Benefits and Nutritional Facts of Bananas Bananas are one of the best to-go snacks pre-packed by Mother Nature herself. A banana is an elliptically shaped fruit with a firm, creamy flesh wrapped inside a thick peel that is usually yellow or green but can be colored red, pink, purple or .
Banana fruits grow in clusters of 50 to , with individual fruits grouped in bunches, known as
A banana is an edible fruit – botanically a berry – produced by several kinds of large herbaceous flowering plants in the genus Musa. In some countries, bananas used for cooking may be called
Banana fruit nutrition facts. Enjoy banana fruit; nature's energy-rich food that comes with a safety envelope! Fresh, creamy, and delicious dessert bananas are one of the cheapest and readily available fruits all year round.
Bananas may help to lower blood pressure and reduce risks of developing cancer and asthma. No wonder they are grown in more than countries! Yet despite the benefits, suddenly eating more bananas can be dangerous. For more information about the nutritional value and health risks associated with bananas, read on.
From green to black

Nutrition facts

Vitamin C is another benefit of eating bananas and a medium banana can provide you with about 17 percent of your daily value. This is a key vitamin because .

Leaves become short and stunted as the disease progresses, becoming 'bunched' at the apex of the plant. Infected plants may produce no fruit or the bunch may not emerge from the pseudostem. There is no cure for BBTD, but it can be effectively controlled by the eradication of diseased plants and the use of virus-free planting material. No resistant cultivars have been found, but varietal differences in suspectibility have been reported. The commercially important Cavendish subgroup is severely affected.

Banana bacterial wilt BBW is a bacterial disease caused by Xanthomonas campestris pv. Given the narrow range of genetic diversity present in bananas and the many threats via biotic pests and diseases and abiotic such as drought stress, conservation of the full spectrum of banana genetic resources is ongoing.

Consequently, they are conserved by three main methods: In addition, bananas and their crop wild relatives are conserved in situ in wild natural habitats where they evolved and continue to do so. 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. This has elicited the expression Banana Pancake Trail for those places in Asia that cater to this group of travelers. Banana chips are a snack produced from sliced dehydrated or fried banana or plantain, which have a dark brown color and an intense banana taste.

Dried bananas are also ground to make banana flour. Extracting juice is difficult, because when a banana is compressed, it simply turns to pulp. Bananas feature prominently in Philippine cuisine , being part of traditional dishes and desserts like maruya , turón , and halo-halo or saba con yelo.

Most of these dishes use the Saba or Cardaba banana cultivar. Bananas are also commonly used in cuisine in the South-Indian state of Kerala , where they are steamed puzhungiyathu , made into curries, [99] fried into chips, upperi [] or fried in batter pazhampori.

A similar dish is known in the United Kingdom and United States as banana fritters. Plantains are used in various stews and curries or cooked, baked or mashed in much the same way as potatoes , such as the pazham pachadi dish prepared in Kerala. Banana hearts are used as a vegetable [] in South Asian and Southeast Asian cuisine , either raw or steamed with dips or cooked in soups, curries and fried foods. As with artichokes, both the fleshy part of the bracts and the heart are edible. Banana leaves are large, flexible, and waterproof.

They are often used as ecologically friendly disposable food containers or as "plates" in South Asia and several Southeast Asian countries. In Indonesian cuisine , banana leaf is employed in cooking methods like pepes and botok ; banana leaf packages containing food ingredients and spices are cooked in steam or in boiled water, or are grilled on charcoal.

When used so for steaming or grilling, the banana leaves protect the food ingredients from burning and add a subtle sweet flavor. In Tamil Nadu India , dried banana leaves are used as to pack food and to make cups to hold liquid food items.

The tender core of the banana plant's trunk is also used in South Asian and Southeast Asian cuisine , and notably in the Burmese dish mohinga. Banana fiber harvested from the pseudostems and leaves of the plant has been used for textiles in Asia since at least the 13th century. Both fruit-bearing and fibrous varieties of the banana plant have been used.

Harvested shoots are first boiled in lye to prepare fibers for yarn -making. These banana shoots produce fibers of varying degrees of softness, yielding yarns and textiles with differing qualities for specific uses. For example, the outermost fibers of the shoots are the coarsest, and are suitable for tablecloths , while the softest innermost fibers are desirable for kimono and kamishimo.

This traditional Japanese cloth-making process requires many steps, all performed by hand. In India, a banana fiber separator machine has been developed, which takes the agricultural waste of local banana harvests and extracts strands of the fiber.

Banana fiber is used in the production of banana paper. Banana paper is made from two different parts: The paper is either hand-made or by industrial process. Now I don't think much of the man that throws a banana peelin' on the sidewalk, and I don't think much of the banana peel that throws a man on the sidewalk neither My little brother didn't see you do it. In all the important festivals and occasions of Hindus , the serving of bananas plays a prominent part.

In Thailand , it is believed that a certain type of banana plants may be inhabited by a spirit , Nang Tani , a type of ghost related to trees and similar plants that manifests itself as a young woman. In Malay folklore , the ghost known as Pontianak is associated with banana plants pokok pisang , and its spirit is said to reside in them during the day. There is a long racist history of describing people of African descent as being more like monkeys than humans, and due to the assumption in popular culture that monkeys like bananas, bananas have been used in symbolic acts of hate speech.

From Wikipedia, the free encyclopedia. This article is about sweet bananas. For the genus to which banana plants belong, see Musa genus. For starchier bananas used in cooking, see Cooking banana.

For other uses, see Banana disambiguation. Banana inflorescence , partially opened. Wild banana with flowers and stem growing in reverse direction seen in Réunion. Female flowers have petals and other flower parts at the tip of the ovary. Wild banana with flowers and stem growing in reverse direction seen in Kodagu, India.

A banana farm in Chinawal , India. History of modern banana plantations in the Americas. History of peasant banana production in the Americas.

East African Highland bananas. This section is empty. You can help by adding to it. List of banana and plantain diseases. Cooking plantain and List of banana dishes. Kilawin na pusô ng saging , a Filipino dish using banana flowers. Nicaraguan Nacatamales , in banana leaves, ready to be steamed. Kaeng yuak is a northern Thai curry made with the core of the banana plant.

Pisang goreng fried banana coated in batter, popular snack in Indonesia. Banana in sweet gravy, known as pengat pisang in Malaysia. Coconut, banana and banana leaves used while worshiping River Kaveri at Tiruchirappalli , India. Banana flowers and leaves for sale in the Thanin market in Chiang Mai , Thailand. Archived from the original on April 15, Retrieved April 16, Archived from the original on November 20, Retrieved August 17, Archived from the original on March 9, Retrieved January 4, Archived from the original on August 29, Retrieved September 18, Archived from the original on October 25, Retrieved October 24, Bananas PDF English ed.

Archived PDF from the original on April 11, Retrieved January 31, Archived from the original on December 30, Retrieved December 20, Archived from the original on April 18, Retrieved May 17, Archived from the original on July 29, Retrieved July 21, Archived from the original on June 8, Retrieved June 11, West Palm Beach, FL: The millirems pour in from bananas, bomb tests, the air, bedmates…".

Science, Technology, and the Future. Archived from the original on September 5, Retrieved September 5, Archived from the original on August 15, Retrieved October 2, Archived from the original on July 28, Retrieved August 5, Royal Botanic Gardens, Kew.

Archived from the original on July 31, Retrieved January 6, Plants and their names: The Standard Cyclopedia of Horticulture. Archived from the original on February 22, The University of Melbourne. Archived from the original on March 2, Retrieved January 11, World Checklist of Selected Plant Families.

What is a plantain? Archived from the original on January 15, Retrieved February 2, Journal of Agricultural and Food Chemistry. Archived PDF from the original on March 9, Retrieved January 22, In Hather, Jon G. The Prehistory of Food: The greener the bananas the longer it will take them to fully ripen. The size of a banana doesn't affect its taste, so choose a size based on your needs. Bananas should be stored at room temperature until they're reached their desired ripeness.

They may be stored in the refrigerator after that to prolong shelf life. Storing bananas in the fridge will darken their skins, but the fruit will not be negatively affected. To ripen a banana quickly, store in a brown paper bag. Bananas provide the most antioxidant value when fully ripened. All Articles Fitness Nutrition.

The Nutrition of Bananas Fitday Editor. Nutritional Value and Benefits Bananas are a good source of dietary fiber, vitamin B6, vitamin C, potassium and manganese.

Selection Bananas are picked while green. Storage Bananas should be stored at room temperature until they're reached their desired ripeness.

Articles You May Like. Arterial stiffness in humans is linked to heart disease. Bananas can be helpful in overcoming depression "due to high levels of tryptophan, which the body converts to serotonin, the mood-elevating brain neurotransmitter," Flores said. Plus, vitamin B6 can help you sleep well, and magnesium helps to relax muscles.

Additionally, the tryptophan in bananas is well known for its sleep-inducing properties. Bananas are high in fiber, which can help keep you regular. One banana can provide nearly 10 percent of your daily fiber requirement.

Vitamin B6 can also help protect against type 2 diabetes and aid in weight loss, according to Flores. In general, bananas are a great weight loss food because they taste sweet and are filling, which helps curb cravings.

Bananas are particularly high in resistant starch, a form of dietary fiber in which researchers have recently become interested. A review published in Nutrition Bulletin found that the resistant starch in bananas may support gut health and control blood sugar.

Resistant starch increases the production of short chain fatty acids in the gut, which are necessary to gut health.

For replenishing energy and electrolytes, bananas can be more effective than sports drinks. They compared athletes refueling with Gatorade every 15 minutes to athletes refueling with a banana and water. Researchers saw that the athletes' performance times and body physiology were the same in both cases.

But the banana's serotonin and dopamine improved the athletes' antioxidant capacity and helped with oxidative stress, improving performance overall.

Carrots may get all the glory for helping your eyes, but bananas do their share as well. The fruits contain a small but significant amount of vitamin A, which is essential for protecting your eyes, maintaining normal vision and improving vision at night, according to the National Institutes of Health. Vitamin A contains compounds that preserve the membranes around your eyes and are an element in the proteins that bring light to your corneas.

Like other fruits, bananas can help prevent macular degeneration , an incurable condition, which blurs central vision. Bananas may not be overflowing with calcium, but they are still helpful in keeping bones strong.

According to a article in the Journal of Physiology and Biochemistry , bananas contain an abundance of fructooligosaccharides. These are nondigestive carbohydrates that encourage digestive-friendly priobotics and enhance the body's ability to absorb calcium.

Some evidence suggests that moderate consumption of bananas may be protective against kidney cancer. A Swedish study found that women who ate more than 75 servings of fruits and vegetables cut their risk of kidney cancer by 40 percent, and that bananas were especially effective. Women eating four to six bananas a week halved their risk of developing kidney cancer.

Bananas may be helpful in preventing kidney cancer because of their high levels of antioxidant phenolic compounds. While not exactly a health benefit, a study published by The Royal Society found that the potassium in bananas is correlated with women giving birth to baby boys. The study looked at women and saw that those who consumed high levels of potassium prior to conception were more likely to have a boy that those who did not.

Bananas may also help prevent gestational diabetes. Lack of sleep during pregnancy can contribute to gestational diabetes, according to a meta-analysis published in Sleep Medicine Reviews. But the magnesium and tryptophan in bananas can help ensure a good night's rest. Eaten in moderation, there are no significant side effects associated with eating bananas. However, eating the fruits in excess may trigger headaches and sleepiness, Flores said.

She said that such headaches are caused by "the amino acids in bananas that dilate blood vessels.

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A bunch of bananas is called a hand; a single banana is a finger. There are almost 1, varieties of bananas, according to the Food and Agriculture Organization of the United Nations (FAO). Nearly all the bananas sold in stores are cloned from just one variety, the Cavendish banana plant, . The health benefits of banana include helping with weight loss, reducing obesity, curing intestinal disorders, relieving constipation, and curing conditions like dysentery, anemia, tuberculosis, arthritis, gout, and kidney and urinary disorders. Banana can also help with menstrual problems and burns. Bananas may help to lower blood pressure and reduce risks of developing cancer and asthma. No wonder they are grown in more than countries! Yet despite the benefits, suddenly eating more bananas can be dangerous. For more information about the nutritional value and health risks associated with bananas, read on.