Bananas are one of the most widely consumed fruits in the world for good reason. The curved yellow fruit packs a big nutritional punch, wrapped in its own convenient packaging. Some scientists believe that the banana may have even been the world's first fruit. Today, bananas are grown in at least 107 countries and are ranked fourth among the world's food crops in monetary value.
Nutritional breakdown of bananas
One medium banana (about 126 grams) is considered to be one serving. One serving of banana contains 110 calories, 30 grams of carbohydrates and 1 gram of protein. Bananas are naturally free of fat, cholesterol and sodium. Bananas provide a variety of vitamins and minerals:
Vitamin B6 - .5 mg Manganese - .3 mg Vitamin C - 9 mg Potassium - 450 mg Dietary fiber - 3 g Protein - 1 g Magnesium - 34 mg Folate - 25.0 mcg Riboflavin - .1 mg Niacin - .8 mg Vitamin A - 81 IU Iron - .3 mg.
The recommended intake of potassium for adults is 4700 miligrams per day.
Health Benefit
Cardiovascular Health
Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since one medium-sized banana contains a whopping 400-plus mg of potassium, the inclusion of bananas in routine meal plan may help to prevent high blood pressure and protect against atherosclerosis.
While bananas are a very low-fat food (less than 4% of their calories come from fat), one type of fat that they do contain in small amounts are sterols like sitosterol, campesterol, and stigmasterol. As these sterols look structurally similar to cholesterol, they can block the absorption of dietary cholesterol. By blocking absorption, they help up keep our blood cholesterol levels in check.
Approximately one-third of the fiber in bananas is water-soluble fiber. For one medium-sized banana, this amount translates into 1 gram of soluble fiber per banana. Soluble fiber in food is a type of fiber especially associated with decreased risk of heart disease, making regular intake of bananas a potentially helpful approach to owering your heart disease risk.
Digestive Benefits
Even though bananas are a fruit that tastes quite sweet when ripe-containing 14-15 grams of total sugar-bananas receive a rating of low in their glycemic index (GI) value. GI measures the impact of a food on our blood sugar. This low GI value for bananas is most likely related to two of their carbohydrate-related qualities.
A medium size banana contains about 3 grams of total fiber. Fiber is a nutrient that helps regulate the speed of digestion, and by keeping digestion well-regulated, conversion of carbohydrates to simple sugars and release of simple sugars from digesting foods also stay well-regulated.
Within their total fiber content, bananas also contain pectins. Pectins are unique and complicated types of fiber. Some of the components in pectins are water-soluble, and others are not. As bananas ripen, their water-soluble pectins increase, and this increase is one of the key reasons why bananas become softer in texture as they ripen. As their water-soluble pectins increase, so does their relative concentration of fructose in comparison to other sugars. This increase in water-soluble pectins and higher proportional fructose content helps normalize the rate of carbohydrate digestion and moderates the impact of banana consumption on blood sugar.
Fructooligosaccharides (FOS) in bananas are unique fructose-containing carbohydrates that are typically not broken down by enzymes in our digestive tract. Instead, they move along through the digestive tract until they reach our lower intestine and get metabolized by bacteria. This process helps maintain the balance of "friendly" bacteria (for example, bifidobacteria) in our lower intestine, and as a consequence, it also supports our overall digestive health.
Diabetes
Studies have shown that type 1 diabetic who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber.
Asthma
A study conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma.
Visions
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.
Cancer
Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered rick of colorectal cancer.
Treating diarrhea
Bland foods such as apple sauce and bananas are recommended for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to promote regularity and replenish potassium stores.
Bones
Bananas may not be overflowing with calcium, but they are still helpful in keeping bones strong. According to a 2009 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.
Athletic performance
The unique mix of vitamins, minerals, and low glycemic carbohydrates in bananas has made them a favorite fruit among endurance athletes. Their easy portability, low expense, and great taste also help support their popularity in this exclusive group.
Preserving memory and boosting mood
Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood.
Weight loss
Weight loss
Bananas are naturally sweet and can help curb your sweet tooth if you get that afternoon sugar craving. A 6-inch banana has a minimal 90 calories, about one-fourth of the calories you would get from a chocolate candy bar. Additionally, about half of the fiber content in bananas is soluble. When soluble fiber reaches your digestive tract, it absorbs water and slows digestion. Food is forced to sit in your stomach for a while, making you feel full. If you have a banana before lunch, you'll be less likely to overeat when your food comes to the table.
