Banana Benefits and Nutritional Facts Per 100gm

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Bananas are one of the most common fruits grown in the Indian subcontinent. Regarding area, it ranks second and first in production after mango in India. Our country leads the world in banana production. Bananas are among the most well-known and commonly consumed fruits in the world. They are not only tasty and convenient however, they also provide many health benefits. This article will discuss the banana benefits and its nutritional facts, the numerous health benefits, as well as ways to incorporate them into your daily diet.

Cultivation and distribution:

It is known that bananas originated in the hot, humid, tropical regions of Southeast Asia, with India being one of the countries originating from the entire world. Soil for bananas requires good drainage, adequate fertility, and moisture. Deep, wealthy, loamy soil with a pH between 6-7 is generally preferred for banana cultivation.

Nutritional Profile of Banana
Macronutrients in Banana :- Bananas are a great source of carbohydrates, especially in the form of natural sugars such as fructose, glucose, and sucrose. They also have a tiny amount of protein, and nearly zero fat, making them a healthy food with fewer calories.

Micronutrients in Banana:- Alongside their macronutrients in bananas, they are also packed with vital minerals and vitamins. They are especially rich in potassium Vitamin C as well as vitamin B6 and the dietary fiber that play a vital role in keeping your overall health in good shape.

Bananas contain carbohydrates, fibers, and minerals like manganese, copper, Potassium, and magnesium, vitamins like riboflavin, vitamin B6, Vitamin C, and folate. Bananas are exceptionally rich in vitamin B6, a co-factor for various bodily metabolic reactions.

BANANA NUTRITION PER 100g
BANANA NUTRITION PER 100 g

Nutrient AMOUNT
Energy 89 kcal
Protein 1.09 g
Carbohydrate 22 g
Fiber 2.6 g
Calcium 5 mg
Iron 0.26 mg
Magnesium 27 mg
Phosphorus 22 mg
Potassium 358 mg
Vitamin A, IU 64 IU
Vitamin B-6 0.367 mg
Vitamin C 8.7 mg
Carotene, beta
26 µg
Carotene, alpha
25 µg
Lutein + zeaxanthin
22 µg
Banana benefits and its nutritional value
Banana Benefits in the Health
Bananas are known to be rich in minerals like Potassium and vitamins like Vitamin B6. They are rich in fiber and help with good calorie intake. Banana consumption leads to the production of bioactive plant-based compounds like dopamine and catechin. Both of these act as potent antioxidants. Remember the following information on Banana benefits shared by Dt. Rukhsana Azhar.

Banana benefits in Digestion:
Bananas contain a rich source of fiber, and their regular consumption can help improve one’s digestive health. The fruit mainly contains soluble fibers and another unique type of fiber called “prebiotics.” Soluble fibers readily dissolve in water and are known to lower cholesterol levels, support gut health, and also improve blood sugar levels.

“Prebiotics” was known earlier as a “non-digestible” dietary fiber that acts on gut microbial growth, thus indirectly promoting the host’s health. These mainly belong to the branched-chain carbohydrates, which improve Digestion on prolonged consumption. Our body cannot digest this class of carbohydrates. Hence, it directly goes to the lower digestive tract, where it acts as food, supporting the growth of the gut microbiome. People often confuse the term “prebiotics” with “probiotics,” even though they are different substances; both aim to improve the gut’s bacterial population.

Bananas are often considered a “bland” food option; they can be easily consumed during gastrointestinal disorders or diarrhea.

2. Banana benefits in Cardiac Health:
In this 21st century, where we are witnessing cases of heart attacks and cardiac failures during a man’s 30s. Previously, this age was considered the “healthiest” or “fittest.” However, things have changed now. We should adopt a healthier lifestyle that includes diet and exercise to reverse this crisis. To maintain the diet, a simple solution could be the consumption of a fruit as simple as a Banana. It contains high fiber, known to reduce the LDL or “bad cholesterol,” considerably reducing the chances of early heart diseases. Fibers are branched chain carbohydrates, which bind to the LDLs as a “network,” preventing absorption.

As we have already discussed, bananas also contain high Potassium, which helps to regulate blood pressure, further reducing the risks of any associated heart diseases.

3. Banana benefits in Muscular function:
Bananas contain high Potassium, which improves muscle function. Potassium deficiency often leads to weakness and inhibits proper muscle tonicity.

4. Provide an immense source of Energy:
Bananas are known to produce a quick source of Energy as they contain considerably higher amounts of calories. However, having a few slices of a banana is far healthier than munching on artificially sweetened desserts and cookies. When the Banana gradually ripens, the starch content drops, and the sucrose content increases. This is a natural form of sugar, which doesn’t cause any harm to the body but also satisfies one’s taste buds. As these are simple sugars, digesting them is much easier than artificial complex sugars.

5. Banana help in faster Wound Healing:
Banana’s antioxidants and anti-inflammatory compounds help in faster wound healing properties. Hence, it has been included in Vedic medicines and Ayurvedic practices for ages. The fruit and banana peel have anti-inflammatory properties, which, if placed over a mosquito wound, can lead to inflammation subsiding. Even though chemically loaded modern medicines often question their importance, they are known to provide positive results if used correctly and at the right time.

6. Banana benefits in Weight Loss:
Bananas, when ripened, have considerably less starch content and substantial sucrose percentages. The high fiber content helps keep one fuller for longer, thus preventing one from over-eating at regular intervals. Over-eating is one of the significant reasons for rising obesity worldwide preventing that could control the issue.

Bananas and Exercise Performance
Pre-workout Snack :- Bananas are an first choice for a pre-workout snack due to their quick-digesting properties carbohydrates and potassium content, which can help prevent muscle cramps and provide sustained energy during exercise.

Post-workout Recovery :-Bananas are excellent fruit to intake after exercise, particularly after a heavy workout. They are a high-energy source that aids muscle recovery and athletic performance. To increase the benefits, combine protein powder with the banana to make a post-workout smoothie.

Associated risks of banana consumption
Even though very rarely, bananas could lead to allergic reactions in a few and often aggravate conditions in people with asthma or atopic dermatitis. In this section of the population, bananas act as an unknown “allergen” that triggers immune reactions. However, anti-histamine drugs could be taken to lower such allergic reactions, and in extreme cases, epinephrine shots can also improve the condition and prevent it from getting fatal.
As bananas are rich in Potassium, people with advanced renal disorders might have problems with them. Therefore, to maintain potassium homeostasis in the blood, such patients should strictly avoid a Potassium-rich diet.
Bananas are rich in carbohydrates and natural sugar as well. Therefore, consumption of too many bananas daily can cause a blood-sugar spike in diabetic patients. Hence, to prevent such spikes but still take the nutritional benefits, one should consume in smaller and pre-calculated portions.
There is still ongoing confusion regarding whether Bananas are healthy or not. Due to its high starch and sugar content, it often might be unhealthy for diabetics and pre-diabetics. However, due to its low GI index, its consumption should be avoided only partially.
How do you consume bananas daily?

It’s best to consume ripe bananas, as they are far more delicious and would even cater to the kids. The bananas can be easily stored at normal room temperature and, when ripe, should be stored in the refrigerator to avoid fly contamination and spoilage. It is relatively easy to consume bananas. However, one can tweak their regular way of eating bananas as they are and follow the following ways.

Bananas could be sliced and added to oats and smoothie bowls.
Over-ripened bananas could be added to a blender, mixed with honey and other fruits like strawberries and grapes, and made into a healthy breakfast smoothie.
It could also supplement protein shakes and over-power regular protein powders’ often poisonous taste and smell.
Could also be made into pancakes. Even though not the healthiest option, it could act as a cheat-day meal.
Read about Cucumber Benefits & Its Nutrition Value

FAQs Regarding Banana Benefits
What is unique in Banana?
Banana is a unique fruit known to be an amalgamation of fibers, vitamins (vitamin b6, C), and minerals like manganese, magnesium, Potassium, folate, etc. Also, ripe bananas have a high amount of easily digestible simple sugars. It also contains negligible starch, which neither hamper the individual’s weight.

Why is it essential to eat bananas?
Bananas are rich in fibers and antioxidants, which help regulate the blood sugar level in people with diabetes, improve regular bowel movement, enhance muscle tonicity, and possess wound-healing properties. Regular consumption of bananas aids in healthy and gradual weight loss as well.

How many bananas can I eat in a day?
There is no such limit to banana consumption in a day. However, it is better to limit to a maximum of 2 bananas a day, as otherwise, it might lead to a blood-glucose spike, which could be harmful, especially for people with diabetes. Also, the high fiber might hamper normal bowel movement and lead to irregular bowel movements and diarrhea.

Can I have bananas in a strict weight-loss diet?
Yes, of course. This article clearly states how the nutrients like fiber, simple sugars, and minerals in bananas help maintain a healthy weight. Also, bananas have a low glycaemic index, which means that the sucrose in bananas does not spike up the glucose level in the blood.