Bananas are one of the most popular fruits worldwide; They are incredibly healthy and delicious. The several essential nutrients of bananas benefit good digestion, heart health, and weight loss. Aside from being very nutritious, they are also a convenient snack for everyone. You can eat it raw or mixed in your favorite smoothie. It provides instant energy to kickstart your day and is very good for the stomach. They have twice as many carbohydrates, five times as much Vitamin A and iron, and three times as much phosphorus as apples. Banana is everyone’s favorite fruit because of its round-the-year availability, affordable pricing, and immense health benefits. And every part of the banana has nutrition and health benefits.
Nutritional value per 100 g
| Energy | 371 kJ (89 kcal) |
| Carbohydrates | 22.84 g |
| Sugars | 12.23 g |
| Dietary fiber | 2.6 g |
| Fat | 0.33 g |
| Protein | 1.09 g |
| Thiamine (B1) | 0.031 mg |
| Riboflavin (B2) | 0.073 mg |
| Niacin (B3) | 0.665 mg |
| Pantothenic acid (B5) | 0.334 mg |
| Vitamin B6 | 0.4 mg |
| Folate (B9) | 20 μg |
| Choline | 9.8 mg |
| Vitamin C | 8.7 mg |
| Iron | 0.26 mg |
| Magnesium | 27 mg |
| Manganese | 0.27 mg |
| Phosphorus | 22 mg |
| Potassium | 358 mg |
| Sodium | 1 mg |
| Zinc | 0.15 mg |
| Water | 74.91 g |
Health Benefits of Banana
1. Blood Pressure
A medium banana provides almost 9% of a person’s daily potassium needs. It helps to manage blood pressure and reduce strain on the cardiovascular system. The fiber in bananas also squeezes excess cholesterol from the arteries and blood vessels and further lowers stress on the cardiovascular system.
2. Heart Health
Bananas’ high potassium and low sodium content may also help protect your cardiovascular system against high blood pressure because they are a powerhouse of fiber, potassium, folate, and antioxidants, such as vitamin C.
3. Weight Loss
One banana gives nearly 10 percent of your daily fiber requirement, which can help keep you feeling full for longer and decreases your overall calorie in a day. It aids reduce your weight naturally. Besides fiber, bananas have vitamin B6, which helps protect against type 2 diabetes.
4. Soothe Ulcer
Bananas help increase mucus in the digestive tract, which can help heal or even prevent stomach ulcers. And they help in neutralizing acidity and are also a great way to get rid of heartburn. Mainly yellow bananas are an excellent choice when you are sick with an upset stomach.
5. Good Sleep
A medium-sized banana provides about 27 mg of magnesium. This mineral can help boost your mood and aid good sleep. The magnesium deficiency can lead to anxiety, irritability, depression, and other disorders. So, if you have insomnia, try to add more bananas or magnesium riched foods to your daily diet.
6. Skin Care
Bananas are the secret to well-nourished skin. Because they are rich in potassium and moisture, it helps hydrate and moisturizes dry skin, making it soft and supple. The antioxidants of this delicious fruit help prevent fine lines and wrinkles from forming on our skin. Applying mashed bananas can help to remove dry skin and prevent anti-aging.
7. Hair Care
The nutritional value of bananas nourish our hair and makes them smooth and shiny. Apply banana externally to help prevent dandruff and dry hair immediately.
