Here are the nutritional facts about bananas according to the U.S. Food and Drug Administration. This agency regulates food labeling via the National Labeling and Education Act.
Banana: 1 medium banana (110 calories, 126 grams) Nutrient Amount per serving % Daily Value Fat 0 0 Carbohydrates 30 grams 10% Protein 1 gram -- Dietary Fiber 3 grams 12% Sugar 19 grams -- Potassium 450 mg 13% Sodium 0 0 Calcium 0 0 Vitamin A -- 2% Vitamin C -- 15% Iron -- 2%
Bananas are a popular fruit that offers a host of health benefits. According to preliminary UN reports, global banana exports reached 24.5 million tonnes (22.2 million metric tonnes) in 2020. The United States and the European Union combined imported about half of these bananas. According to the U.S. Department of Agriculture, Americans eat an average of 13.4 pounds (6 kg) of bananas each year. This makes it their favorite fresh fruit.
The curvy yellow banana has many health benefits. Laura Flores, a San Diego-based nutritionist, stated that bananas are rich in potassium and pectin. Bananas can be an excellent way to obtain magnesium and vitamins C, B6.
Flores explained to Live Science that bananas have been shown to lower swelling, prevent Type 2 diabetes from developing, help in weight loss, strengthen nervous system, and aid in the production of white blood cell. This is due to their high levels of vitamin B6.
Flores said that bananas are rich in antioxidants which can protect us from free radicals. Flores also added that bananas have a high level of sunscreen, which is what we all come in contact with every day.
Bananas have many health benefits
Bananas are good to your heart. Bananas are rich in potassium, an electrolyte and mineral that carries a small amount of electric charge. According to Harvard T.H., potassium sends an electrical signal to nerve cells which fire to keep heart beat and muscles contracting. It also helps maintain a healthy water balance in your cells. Chan School of Public Health According to the FDA, high potassium levels and low sodium may help maintain a healthy cardiovascular system.
According to Harvard T.H., "High salt intake can increase blood pressure which can lead to heart diseases." However, high potassium intake can relax blood vessels and excrete calcium while decreasing blood pressure. Chan School of Public Health
Depression and mood
Flores stated that bananas may be helpful in the treatment of depression. "Due to high levels tryptophan, which is converted to serotonin by the body, the mood-elevating neurotransmitter brain neurotransmitter," Flores explained. According to MedlinePlus, tryptophan is an essential amino acids that the body uses in order to produce serotonin (a chemical that regulates sleep) and melatonin (a compound that aids in sleep regulation).
Vitamin B6 and magnesium can both help you to sleep better.
Weight loss and digestion
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Bananas contain a lot of fiber which can help you stay regular. A banana can provide almost 10% of your daily fiber needs. Flores claims that Vitamin B6 may also be helpful in weight loss and Type 2 diabetes prevention. Bananas are great for weight loss because they are sweet and filling. This helps curb cravings.
Resistance starch is a type of dietary fiber found in bananas. Nutrition Bulletin published a 2017 review that found resistant starch may be beneficial for gut health and control blood sugar. The production of short-chain fatty acids in the stomach, which is essential for gut health, is increased by resistant starch.
Exercise
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Bananas are more effective than sports drinks for replenishing energy and electrolytes. PLOS One published a 2012 study that looked at male cyclists competing in long-distance cycling races. The researchers compared the fueling of athletes with Gatorade every fifteen minutes to that of athletes who refueled with water and bananas. Researchers found that both athletes' performance and body physiology were identical in both cases. However, the banana's dopamine and serotonin increased the antioxidant capacity of the athletes and reduced oxidative stress. This led to improved performance.
Bone health
Although bananas are not rich in calcium, they can still be helpful in maintaining strong bones. According to a 2009 article in the Journal of Physiology and Biochemistry, bananas contain an abundance of fructooligosaccharides. These non-digestive carbohydrates encourage digestion-friendly probiotics, and increase the body's capacity to absorb calcium.
Cancer
There is evidence that moderate banana consumption may protect against kidney cancer. In 2005, a Swedish study was published in the International Journal of Cancer. It found that women who consumed more than 75 portions of fruit or vegetables per month had a 40% reduction in their risk of developing kidney cancer. Bananas were particularly effective. The risk of developing kidney carcinoma in women who eat four to six bananas per week is half.
High levels of antioxidants and phenolic compounds in bananas could help prevent kidney cancer.
Can you eat too much bananas?
Bananas are safe if eaten in moderation. Flores stated that eating too many bananas can cause headaches and sleepiness. Flores explained that headaches like these are caused by the "amino acids in bananas that dilate the blood vessels". These amino acids are more abundant in overripe bananas than in other bananas. She said that bananas can cause sleepiness if they are eaten in excess because of the high levels of tryptophan in them. Magnesium relaxes muscles, another benefit that can sometimes come with a risk.
Bananas can be a sweet fruit. Too many bananas and poor dental hygiene can cause tooth decay. Bananas are not healthy enough to be eaten as a meal or as a post-workout snack.
Bananas are extremely risky if you eat too much. The USDA recommends adults consume two cups of fruit per day or two bananas. There is a possibility of overconsuming vitamins and minerals if you eat many bananas per day.
According to the University of Maryland Medical Center, potassium overconsumption can cause hyperkalemia. This is characterized as muscle weakness, temporary paralysis, and irregular heartbeat. Hyperkalemia can lead to serious health problems. However, hyperkalemia symptoms are not likely to develop if you eat 43 bananas within a short period of time.
According to the NIH consuming more than 500 mgs of vitamin B6 per day can lead to nerve damage in the legs and arms. To reach this level of vitamin B6, you would need to eat thousands upon thousands of bananas.
Banana peels: edible, or poisonous?
The biggest danger from banana peels is actually slipping on them. Banana peels do not contain poison. They are edible and full of nutrients. Flores stated that banana peel can be eaten all over the world, but it isn't very popular in the West. It is high in vitamin B6 (and B12), as well as magnesium, potassium and potassium. It also has some fiber and protein. According to a 2011 journal article, banana peels contain "various bioactive substances like polyphenols and carotenoids."
Due to pesticides that could be applied to banana groves, it is crucial to wash banana peels before you eat them.
Banana peels can be prepared in several ways. They can be boiled, fried or cooked. However, they can also be eaten raw or blended with other fruits. They aren't as sweet as the banana flesh. Unripe peels will be more sweet than ripe.
Are green bananas healthy?
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Although green bananas are not ripe and have an unpleasant taste, research suggests they offer many health benefits. You don't even have to eat the actual banana. There are many green banana flours and other products on the market. In their 2019 study published in Nutrients, a meta-analysis of 18 studies about green banana nutrition, which included both green banana flour and the pulp, found that these products may help with gastrointestinal symptoms, diseases, as well as helping to prevent or treat type 2. Weight control and a lower risk of developing complications in the liver and kidneys associated with diabetes are some other potential health benefits. The authors stress that these results are not conclusive and that further studies are necessary to confirm the findings. The authors concluded that green bananas and the products they contain are rich in fibers, vitamins B6 and vitamin C, as well as many minerals such as potassium, magnesium, and phosphorus.
The bananas begin to turn black at the end of their life. Research shows that bananas ripen at a faster rate and have higher levels of nutrients. According to a 2009 study in Food Science and Technology Research, bananas with dark spots are eight times more effective at increasing the power of white cells than those with green skin. White blood cells are responsible for fighting infections caused by bacteria, viruses, and other pathogens.
Other facts about bananas
Bananas could have been the first fruit to be cultivated in the world. Archaeologists found evidence that banana cultivation was possible in New Guinea back at least 8000 B.C.
Bananas, despite the fact that their name does not imply much, are considered berries. Live Science reported that the blackberry, raspberry, and strawberry are not true berries in botanical terms, as they lack the necessary fleshy layers to be considered berries.
. Live Science previously stated that the blackberry, raspberry, and strawberry are not true berries in the botanical sense. They don't have three layers of fleshy berries. The banana plant is an arborescent perennial herb. A hand is a group of bananas; one banana is a finger.
According to the Food and Agriculture Organization of the United Nations, there are nearly 1,000 types of bananas. Nearly all bananas in shops are cloned from one type of banana, the Cavendish banana variety. This plant is originally from Southeast Asia. After the Gros Michel was destroyed by fungus, the Cavendish took its place. According to some reports, the Gros Michel was larger and had a longer shelf-life. It also tasted better. Botanists warn that although Cavendish are immune to the fungus which killed the Gros Michel they could be susceptible to another fungus.
. Nearly all bananas in shops are cloned from one type of banana, the Cavendish banana variety. This plant is originally from Southeast Asia. After the Gros Michel was destroyed by fungus, the Cavendish took its place. According to some reports, the Gros Michel was larger and had a longer shelf-life. It also tasted better. Botanists warn that although Cavendish are immune to the fungus which killed the Gros Michel but are more susceptible to another fungus, they could face the same fate in the next 20 years. Botanically there is no distinction between bananas and plantains. In general, however, banana refers to the sweeter, uncooked form of the fruit. Plantain, on the other hand, refers to a starchier, cooked fruit.
India is the largest banana producer in the world, with an average of 32 million tonnes (29 million metric tons) per year between 2020 and 2017. China is the second-largest banana producer in the world, growing 12 (12 million metric tons) per year, according to FAO.
. Wild bananas are found all over Southeast Asia. However, most of them are not edible for humans as they are stuffed with hard seeds.
Harry Belafonte's rendition of "Banana Boat Song", was released on Belafonte’s "Calypso", NPR reported.
Additional resources
Editor's Note: Jeanna Bryner, editor-in-chief at Live Science, updated this article on November 2, 2021.
