Incredible Banana Nutrition Facts and Health Benefits: Wow

What do you know about Bananas?  The first thing you know is the shape of it. Then what that is come to mind is that it’s yellow.  Finally, you may think it is so delicious.  Are bananas good for you? Banana Nutrition Facts and Health Benefits are so incredible.

As you know Bananas are one of the most famous fruits on the planet, which are available in any part of the world and are known to be native to Southeast Asia.  It is also believed there are more than 1000 varieties of bananas worldwide.

The most well-known banana variety is the Cavendish, produced for export. As per some statistics, about 100 million fruits are produced every year.

You may have some idea that Bananas give lots of health benefits.  Better know well what they are and take full advantage of it. Because Bananas are freely available everywhere, easy to buy and not expensive either. So let us not miss out on its full benefits.

At a high level, the benefits of Bananas are they comprise plenty of essential nutrients for the body, are good for digestion, take care of the good health of the heart, support weight loss, have no constipation, and more.

Let us now see the top 25 Banana Nutrition Facts and Health Benefits, and the characteristics that are supported by several scientific studies.  As you read, you will realize more as to why the banana is good for you.

Top 25 Direct Benefits From Bananas

• Energy booster
• Maintain a regular heartbeat
• Lower blood pressure
• Reduce the risk of heart risk levels
• Fight infections
• Fight obesity
• Boost blood circulation
• Anti-diarrheal (green bananas)
• Curb sugar cravings
• Ease hangovers
• Fight depression and anxiety
• Prevent kidney cancer
• Ease heartburn
• Suppress prostate enlargement
• Prevent ulcers
• Enhance absorption of nutrients
• High in Potassium and magnesium
• Protect skin from UV damage
• Anti-inflammatory
• Lessen diabetes risk with unripe bananas
• Prevent age-related macular degeneration
• Relieves itching (inside peel)
• Reduce menstrual pains
• Help deliver oxygen to the brain
• Ease nicotine withdrawal

Bananas contain several Important Nutrients

Below is the list of the nutrients and characteristics of the great fruit banana:-

• Several antioxidants
• The average size of a banana is about 120 grams
• Banana has a medium of fiber (3.1 grams)
• Vitamin B6: 33% of the RDI.
• Potassium: 9% of the RDI.
• Vitamin C: 11% of the RDI.
• Copper: 10% of the RDI.
• Protein: 1.3 grams.
• Magnesium: 8% of the RDI.
• Manganese: 14% of the RDI.
• Net carbs: 24 grams.
• Fat: 0.4 grams.

The average size of the banana comprises about 105 calories. Bananas are rich in fiber,  antioxidants, and all the above nutrients.  Bananas are almost free of fat and have little protein. Unripe bananas have a more starch type of carbohydrate, and as it is ripe it turns into sugar, such as glucose, fructose, and sucrose.

The complete chart of the nutrient value of the banana

Medium-size banana 7″ to  8″ long – 118g

Calories in a Banana

• Calories105(440 kJ) 5% RDA
• Carbohydrate 97.4 (408 kJ)
• Fat 3.3 (13.8 kJ)
• Protein 4.3 (18.0 kJ)
• Alcohol 0.0 (0.0 kJ)

Carbohydrates values in Banana

• Total Carbohydrate 27.0g 9% RDA
• Dietary Fiber 3.1g    12% RDA
• Starch 6.3g
• Sugars 14.4g
• Sucrose 2820mg
• Glucose 5876mg
• Fructose 5723mg
• Lactose 0.0mg
• Maltose 11.8mg
• Galactose 0.0mg

Fats & Fatty Acids values in Banana

• Total Fat0.4g  1% RDA
• Saturated Fat0.1g  1% RDA
• Monounsaturated Fat 0.0g
• Polyunsaturated Fat 0.1g
• Total Omega-3 fatty acids 31.9mg
• Total Omega-6 fatty acids 54.3mg

Protein & Amino Acids values in Banana

• Protein 1.3g  3% RDA

Vitamin values in Banana

• Vitamin-A  75.5IU  2% RDA
• Vitamin-C  10.3mg  17% RDA
• Vitamin-E (Alpha Tocopherol)  0.1mg  1% RDA
• Vitamin-K 0.6mcg  1% RDA
• Thiamin  0.0mg  2% RDA
• Riboflavin  0.1mg  5% RDA
• Niacin  0.8mg  4% RDA
• Vitamin B6 0.4mg  22% RDA
• Folate  23.6mcg  6% RDA
• Vitamin-B12  0.0mcg  0% RDA
• Pantothenic Acid 0.4mg 4% RDA
• Choline 11.6mg
• Betaine 0.1mg

Mineral Values in Banana

• Calcium  5.9mg  1% RDA
• Iron  0.3mg  2% RDA
• Magnesium  31.9mg  8% RDA
• Phosphorus  26.0mg  3% RDA
• Potassium  422mg  12% RDA
• Sodium  1.2mg  0% RDA
• Zinc  0.2mg  1% RDA
• Copper  0.1mg  5% RDA
• Manganese  0.3mg  16% RDA
• Selenium  1.2mcg  2% RDA
• Fluoride  2.6mcg RDA

Sterol values in Banana

• Cholesterol  0.0mg  0% RDA
• Phytosterols  18.9mg RDA

Other nutrient values in the banana

• Alcohol  0.0g
• Water  88.4g
• Ash  1.0g
• Caffeine  0.0mg
• Theobromine 0.0mg

These nutrients and characteristics make banana nutrition facts and health benefits so incredible that many people are not aware of.

How many carbohydrates are in a banana?

The first thing many people ask is how many carbohydrates are in a banana. Many are concerned about how carbohydrates affect them. It all depends on the size of the banana. Here are the carb values based on the size of the banana:-

Banana Nutrients Health Benefits

The Nutrients in Bananas Moderate Blood Sugar Levels

The richness of pectin fiber content in bananas gives your flesh a nice structural formation. The unripe bananas have resistant starch, which is a kind of soluble fiber that escapes digestion.

The pectin fiber generally moderates blood sugar levels and slows the stomach emptying process after meals, which reduces the appetite.

As per the glycemic index, a measure from 0 to 100 of how fast food can increase blood sugar levels, the bananas are placed at a medium level. The glycemic value of an unripe banana is 30, whilst the glycemic value of a ripe banana is 60.

What does it mean? Bananas never cause a major problem with blood sugar levels in an average healthy person.

In summary, bananas comprise several good nutrients that help to moderate your blood sugar levels after your food intake. Slowing down the emptying of the stomach also reduces the appetite for food.

Caution: Those with diabetes do not necessarily have this, and they should not eat too many bananas. Especially, the well-ripened bananas can increase blood sugar levels in people with diabetes. Always seek a doctor’s advice if you wish to consume bananas.

Bananas are good for Digestive Health

Fiber is the talk of the town, especially when it comes to good digestion and health benefits. As mentioned above, bananas are rich in fiber.  An average-sized banana has about 3 grams of fiber in it.

Banana mainly comprises two types of fiber:-

• Pectin: This fiber is responsible for slowing the process of bananas getting ripe
• Resistant Starch: Generally found more in unripe green bananas

The resistant starch fiber skips digestion and finally lands in the large intestine. It is a food for the good bacteria in the large intestine that can protect you from colon cancer formation.  Also, certain research supports that pectin fiber also protects you against colon cancer formation.

In summary, Bananas are rich in fiber. Fiber-rich bananas provide good digestion and also protect you from colon cancer.

Bananas can help women with Weight Loss

Here comes the ladies’ major worry about how to lose weight. Banana is considered a weight-loss-friendly food, though not many studies support it.

Bananas are weight loss-friendly because it has just 100 calories and is very rich in nutrients. That makes you feel full while having bananas.

Its high fiber content is so much linked to weight loss or lowering your body weight. It also reduces the appetite to have more food intake.

In summary, a banana is good for weight loss. There are several nutrients needed for the body with high fiber content. Also, reduces the appetite to eat more, which controls gaining more weight.

Bananas for Heart Health Benefit

Potassium mineral plays a major role in controlling blood pressure. The high content level of potassium in bananas also protects your heart and keeps it in good health.

Apart from that in today’s lifestyle of food intake, it’s hard to get enough potassium for your system. Bananas are one of the best and easiest ways to get potassium in your body. Just peel the skin and eat it.

An average-sized banana contains 118 grams of Potassium which is 9% of the Recommended Dietary Intake (RDI)

As per studies, those who eat many bananas (or potassium-rich foods) in a day have less chance of having heart problems or high blood pressure. The risk is as low as 27% for heart disease.

The magnesium mineral content in bananas is also good for the heart’s health.

In summary, Bananas, potassium, and magnesium levels help to keep the heart in good health and control the blood pressure of the body.

Powerful Antioxidants in Bananas

Banana is highly valued just like berries, grapes, and vegetables as a great source of antioxidants. Bananas contain potent antioxidants to keep you young and healthy.

The important and main antioxidants in bananas are dopamine and catechins.  These two antioxidants are linked to many health benefits.  This also includes reducing the risk levels of heart disease.

Interestingly, there is an understanding that dopamine antioxidant in bananas, makes a person feel good and improves their mood. Anyways, studies for dopamine show it only acts as a very good antioxidant.

In summary, bananas are rich in antioxidants, which are capable of controlling any damage from free radicals and at the same time reducing the risks of certain diseases.   Also, improves a good mood.

Unripe Bananas and Insulin Sensitivity

Insulin is a major concern and a risk for people with type 2 diabetes.

As per the research done, 20 to 30 grams of resistant starch can improve insulin sensitivity by 30 to 50 % in people within four weeks.

Here is where the unripe banana comes to the help of the people with diabetes. It is a good source of resistant starch and assists in controlling insulin sensitivity.

Diabetic patients should seek a doctor’s guidance before consuming bananas.

In summary, an unripe banana is a good source of resistant starch that helps to control the sensitivity of insulin.

Bananas’ Role in the Health of the Kidney

Potassium plays a major role in healthy kidney function, along with controlling blood pressure.

Research done on women has shown that women are less likely to have a risk of kidney diseases who have eaten bananas at least three times a week.

In summary, the intake of bananas several times a week reduces the risk of having kidney diseases.

What Banana can do for Exercise and Sports

You would have seen it on TV If you are a fan of a tennis game.  All the tennis players eat bananas in between games to re-energize their bodies.  It is because of the high mineral content and it can easily digest the carbs. Bananas are a cost-effective source of energy. Used by athletes because a great source of potassium and carbohydrates.

Additionally, eating bananas during exercise or any intensive games such as tennis reduces the risks of muscle cramps and pains that affect in general 95% of people.

The reasons for cramps in the body during any physical games and exercise are not well known.  Yet it is well known that the intake of bananas is very helpful and has no side effects.

In summary, bananas help to relieve muscles from cramps and pain that may be caused during intensive physical exercise and sports. Apart from that, it is also a great fuel to produce energy and stamina for people.

Tasty Banana Snack Ideas

Bananas are often called “nature’s perfect snack” because they are conveniently pre-packaged for on-the-go eating and loaded with essential nutrients like potassium, vitamin B6, and fiber. While delicious on their own, pairing them with other nutrient-dense ingredients can enhance their health benefits, such as improving heart health, supporting digestion, and providing sustained energy.

1. Peanut Butter and Banana

This classic combination provides a balanced mix of complex carbohydrates, healthy fats, and protein, which helps keep you feeling full for longer.

• Ingredients: 1 medium banana, 1–2 tablespoons of natural peanut butter, and an optional pinch of cinnamon.
• Quick Method: Slice the banana into rounds and top each with a small dollop of peanut butter. For a frozen treat, you can sandwich peanut butter between two banana slices and freeze them for an hour.
• Benefit: The protein in peanut butter complements the banana’s low protein content, making it an excellent pre- or post-workout snack for muscle recovery.

2. Banana and Yogurt

Combining bananas with yogurt creates a creamy, protein-packed snack that supports gut health through the combination of fiber and probiotics.

• Ingredients: 1 sliced banana, ½ cup Greek yogurt, and a sprinkle of granola or seeds.
• Quick Method: Layer sliced bananas and Greek yogurt in a bowl or glass to create a simple parfait. Top with granola for added texture.
• Benefit: Greek yogurt is rich in calcium and protein, which, when paired with the potassium in bananas, supports bone density and heart health.

3. Banana Detox Smoothie

A banana-based smoothie is a refreshing way to flush toxins and gain a natural energy boost from the fruit’s antioxidants and natural sugars.

• Ingredients: 1 ripe banana, 1 cup unsweetened aalmond or coconut milk a handful of spinach, and a squeeze of lemon or ginger.
• Quick Method: Add all ingredients to a blender and process until smooth. Drink immediately for maximum nutrient absorption.
• Benefit: High fiber content from the banana and greens aids in digestion and detoxification, while the ginger or lemon helps soothe the stomach and fight free radicals

Bananas and Tongue

The banana is delicious. Easy to eat just by peeling off the skin. Also, it is used as an ingredient to make delicious food such as fruit salads, cakes, ice cream, yogurt, smoothies, cereal, and so on. It can be a replacement for sugar when preparing various dishes.

Bananas also do not contain pesticides or any other pollutants because of their natural protective peel.

So, ladies and gentlemen, what stops you from eating bananas?  Now you know better than anyone about the Banana Nutrition Facts and Health Benefits.  Start eating bananas from today and get their full benefits.

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