Introduction
Bananas are the world’s fourth most important food crop after rice, wheat and maize. They are a staple food and an export commodity. As a staple, bananas (including plantains and other types of cooking bananas). Bananas are very low in saturated fat, cholesterol and sodium and are a good source of dietary fiber, vitamin C and B6 and the minerals potassium and manganese. They are great source of energy that can be eaten in many ways, including mixed with other fruit to make a fruit salad, sliced on cereal or yogurt, combined in a smoothie. A banana makes a convenient snack for those on the go all wrapped up in its very own package.
Nutrition facts
Amount per 100g
Calories 8g
Calories from fat 3% daily values
Total fat 0.33g 1%
Saturated fat 0.112g 1%
Polyunsaturated fat 0.073g
Monounsaturated fat 0.032g
Cholesterol 0mg 0%
Sodium 1g 0%
Potassium 358mg
Total carbohydrate 22.84g 8%
Dietary fiber 2.6g 10%
Sugars 12.23g
Protein 1.09g
Vitamin A 1%
Calcium 0%
Vitamin C 14%
Iron 1%
Health benefits
- Cardiovascular health: Bananas are a good source of potassium and essential mineral for maintaining normal blood pressure and heart function since one medium sized banana contains a whooping 400plus mg of potassium.
- Improved digestion: – Most of us don’t get nearly enough fiber in our diets. Fiber is needed to help food travel smoothly through the digestive tract. It also improves the bowel movements. Bananas are a great source of dietary fiber
- High fiber content: Banana is loaded with fiber both soluble and insoluble. The soluble fiber have the tendency to slow down digestion and keep you feeling full for a longer time that is why banana are often included in a breakfast meal so that you can start your day without having to worry about the next meal.
- Blood pressure: It is a known fact that salt is the evil when it comes to high blood pressure. Bananas have low salt content and high potassium content and these properties contribute to making it ideal for those undergoing this condition.
- Power house of nutrient: Banana is a heavy weight when it comes to nutrition. It is loaded with essential vitamins and minerals such as potassium, calcium, manganese, iron, folate, niacin, riboflavin and B6. These all contribute to the proper functioning of the body keeping you healthy.
- Helps fight anaemia: Due to the high iron content in bananas, they are good for those suffering from anemia. Anemia is a condition where there is a decrease in the number of red blood cells or hemoglobin in the blood. This leads to fatigue, shortness of breath and paleness.
- 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.
- Preserving memory and boosting mood banana also contain tryptophan, and amino acid that studies suggest plays a role in preserving memory and boosting your mood.
- Cancer: Consuming banana 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 radiant known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered risk of colorectal cancer.
- Diabetes: Studies have shown that type 1 diabetes who consumes high fiber diets have lower blood glucose levels and type 2 diabetes may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3grams of fiber.
- Treating diarrhoea: 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.
