Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.
Many types and sizes are available. Their color usually varies from green to yellow. However, some varieties are red.
Nutritional Values
Nutrition facts for 1 medium banana (100 grams) (1):
Calories: 89
Water: 75%
Protein: 1.1 grams
Carbs: 22.8 grams
Sugar: 12.2 grams
Fiber: 2.6 grams
Fat: 0.3 grams
Carbohydrate
Bananas are a rich source of carbohydrates that occur as starch in unripe bananas and sugars in unripe bananas. The carbohydrate composition of bananas changes greatly during ripening. The main component of unripe bananas is starch. Green bananas contain up to 80% starch measured by dry weight. During ripening, starch is converted into sugar and less than 1% when the banana is fully ripe. The most common types of sugar in ripe bananas are sucrose, fructose, and glucose. In ripe bananas, the total sugar content can reach more than 16% of the fresh weight. Bananas have a relatively low glycemic index (GI) of 42-58, depending on their maturity. The GI is a measure of how quickly carbohydrates in food enter your bloodstream and build up blood sugar.
Fibers
A high proportion of the starch in unripe bananas is a resistant starch that passes through your undigested gut. In your large intestine, this starch is fermented with bacteria to form butyrate, a short-chain fatty acid that appears to have beneficial effects on gut health. Bananas are also a good source of other types of fiber, such as pectin. Some of the pectin in bananas is soluble in water. As bananas mature, the proportion of water-soluble pectin increases. Both pectin and resistant starch attenuate blood sugar spikes after eating.
Vitamins and Minerals
Bananas are a source of many vitamins and minerals, especially potassium, B6, and C.
Potassium; Bananas are a good source of potassium. A diet rich in potassium can lower blood pressure in people with high levels and benefit heart health.
Vitamin B6; Bananas are high in vitamin B6. One medium banana can provide 33% of this vitamin's Daily Value (DV).
Vitamin C Like most fruits, bananas are a good source of vitamin C.
Health Benefits of Bananas
Heart health; Heart disease is the world's most common cause of premature death. Bananas are high in potassium, a mineral that supports heart health and normal blood pressure. A medium-sized banana contains about 0.4 grams of this mineral. According to extensive analysis of many studies, 1.3-1.4 grams of potassium consumption per day is linked to a 26% lower risk of heart disease. Additionally, bananas also contain antioxidant flavonoids that are associated with a significant reduction in heart disease risk.
Digestive Health; Unripe, green bananas contain a significant amount of resistant starch and pectin, which are types of dietary fiber. Resistant starch and pectins act as prebiotic nutrients that support the growth of beneficial gut bacteria. In your gut, these fibers are fermented with beneficial bacteria that make up butyrate, a short-chain fatty acid that supports gut health.
Benefits of banana
· Banana supports bone development,
· It removes nervous problems,
· Reduces fatigue
· It heals kidney and joint inflammation,
· It helps digestion,
· Helps fight ulcers,
· It removes intestinal diseases,
· It strengthens the metabolism in the fight against cancer,
· Contains plenty of vitamins B1, B2, A, E, C,
· Rich in Potassium, Calcium, Iron, Phosphorus, Sodium, Iodine.