Banana Nutrition Information & Facts
Get Started On Your Daily Buffet of Banana Nutrition
Dubbed "Nature's Wonder Fruit", bananas are one of the few foods in the world to contain the 6 major vitamin groups and minerals including potassium, vitamin A, vitamin C, magnesium, iron, phosphorous, calcium, vitamin B6, thiamine, niacin, copper, pantothenic acid and zinc. Bananas naturally contain three sugars; sucrose, fructose and glucose and are an excellent source of dietary fiber.
Low in calories whilst having no fat, no sodium and no cholesterol, bananas make an excellent choice for dieters and athletes. A medium banana contains about 100 calories and a large banana contains about 125 calories. Therefore, you only need two bananas to provide enough energy for a strenuous 90-minute workout.
Bananas also contain prebiotics that support the good bacteria in your intestine, and in spite of their sweetness, are rated low on the glycemic index, so they only have a small to moderate impact on blood sugar.
Compared to apples, bananas contain four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice all the other vitamins and mineral. With all the benefits of banana nutrition, it's no wonder why you find more people saying “A Banana A Day Keeps The Doctor Away.”
A wonder food, bananas are a nutritional powerhouse all condensed into a little yellow jacket!.
Adding bananas to your diet is easy. Here are some easy recipes for banana smoothies, banana breads, banana cakes, banana desserts and fresh banana salads to maximize your banana nutrition intake.
Banana Nutrition Information
How does banana nutrition stack up? Here’s what you get from 1 medium sufficiently ripe banana [about 7 inches long and 126 grams (0.28 pounds) in weight]
Total Fat = 0 g
Cholesterol = 0 g
Calories = 110
Potassium = 400 mg (10% of daily recommended value)
Dietary Fiber = 4 g (16% of daily recommended value)
Sugar = 14.8 g
Protein = 1 g (2% of daily recommended value)
Vitamin C = 16% of daily recommended value
Vitamin B6 = 20% of daily recommended value
Banana Health Benefits
The use of bananas is linked to preventing and overcoming a substantial number of illnesses and conditions. Here are some of its many benefits:
Banana is high in iron, which can stimulate the production of hemoglobin in the blood and prevent anemia.
Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure. So much so, the US Food and Drug Administration have just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Researchers working with 200 students at a Middlesex school showed that students did better on their exams by eating bananas at breakfast, break, or lunch to boost their brain power. The potassium-packed banana can assist learning by making students more alert.
The pectin content in bananas are water-absorbent, creating the necessary bulk in easing constipation, without resorting to laxatives.
Banana contains tryptophan, an amino acid that can be converted to serotonin, leading to improved mood. It also helps people suffering from “Seasonal Affective Disorder” or “Winter Depression”.
Eat a ripe banana. It normalizes colonic functions in the large intestine by absorbing large amounts of water and helps regulate proper bowel movements.
One of the easiest ways to relieve from hangover symptoms is to make a banana milk shake, sweetened with honey. The banana calms the stomach and, with a drop of honey, builds up depleted blood sugar levels, while the milk soothes and rehydrates your system.
Banana has a natural antacid effect in the body, which can sooth and relief heartburn.
Rub the affected area with the inside of the banana peel to reduce swelling and irritation.
Snack on banana between every meal. This will help keep blood sugar levels up and prevent morning sickness.
Premenstrual Syndrome (PMT)
Banana is rich with vitamin B6, which can regulate blood sugar levels and help normalize premenstrual syndrome.
Bananas can also help people trying to give up smoking. Bananas contain vitamins B6 and B12, potassium and magnesium, which helps the body recover from the effects of nicotine withdrawal.
When we are stressed, our metabolic rate rises, thereby reducing potassium levels. Potassium plays a big role in normalizing the heartbeat and oxygen to the brain, and in regulating water fluid in the body. Thus, potassium from bananas can help rebalance these problems.
This is the only fruit that a chronic ulcer sufferer can eat without causing distress to the stomach. It neutralizes the over-acidity of the gastric juices and reduces the irritation of the ulcer by coating the stomach lining. Ripe bananas relieve acute symptoms and promote the healing process. Bananas are commonly served to ulcer patients in hospitals.
According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by stroke by as much as 40%.
Bananas can lower both the physical and emotional temperature of the body. In fact, in tropical countries, some doctors recommend pregnant women to eat bananas to make sure their baby is born with a cool temperature.
Recipes Maximising On Banana Nutrition
Banana Puddings, Pies & Scones
Banana Cakes - Western & Asian
Banana Salads, Jellos & Terrines
Banana Fritters & Chips
Fun Banana Recipes for Kids
Banana Facts & Information
Amazing Banana Facts
To get the best in banana nutrition, click here for some great banana recipes.