BANANA – Nutritional Value

Back to > Major Fruits | Minor Fruits | Underutilized Fruits

Banana has been a very important diet in many parts of the world. Some Asian cultures generally eat both the skin and inside cooked or raw, either as the green, half ripe or ripe fruit, are one of the most significant sources of calories for the human diet worldwide. Western cultures generally eat the inside raw and throw away the skin.

Banana is the ideal food source to provide vitality, it has three natural sugars: sucrose, fructose and glucose, as well as fiber and then, it raises the energy levels immediately. A banana has 130 calories per 100 grams fresh fruit weight which means, if we compare it with an apple, it only has 10 more calories. It does not have any protein or fat, therefore, is ideal for children and third age adults. Children may consume it as puree or carry it in their lunchbox. As it is rich in carbohydrates, it stimulates the intellectual coefficient, and then is an excellent element for kids and teenagers in their school years, for its high content of potassium and magnesium. Therefore, if an apple is ideal for diet to loose weight, half a banana provides in our diets with taste and savor, as banana is fresh, with a delicious and soft smell.

Banana is called the health fruit as it contains vitamins C,D and E, which are powerful antirust elements. It also has β-carotene and vitamin A, and then it is ideal for women over 40 years old who are looking for a younger skin. It is worth to mention the presence of some minerals like K, Mg, Zn, Fe and rich in carbohydrates. Bananas are a particularly good source of potassium. The yellow and orange-fleshed bananas are also rich in provitamin A and other carotenoids. Provitamin A carotenoids (including beta-carotene, the most important one) are important for protecting against vitamin A deficiency and anemia (as vitamin A is involved in iron metabolism). Carotenoid-rich foods may also protect against diabetes, heart disease, and certain cancers, which are serious emerging problems of epidemic proportion in the Pacific.

Recently, attention has been focused on the carotenoid-rich bananas in Pohnpei, in particular the ‘Karat’, a Fe‘i banana with an erect bunch. It has been shown that levels of ß-carotene may reach as high as 8508 μg/100 g edible portion in some Fe‘i bananas. Other bananas in Pohnpei were also found to be carotenoid-rich ‘Sucrier’, which contained 315 μg ß-carotene/100 g. This is over 10 times higher than the beta-carotene content in the common Cavendish banana (21 μg/100 g).

The Banana Exporters Association of Ecuador, in its last Bananotas edition, qualified this product as the most effective diet for older people and children.

A traditional and typical fruit of America, that occupied an important position in gastronomy during the early 90’s, when gourmet cooking replenished, typical dishes in their most artful expressions; colors, aromas and taste, using banana as a base for assembly, sauces, side dishes, garnish; cooked, roasted, fried lamb, etc.

Currently, new chefs and hose who had provided basis for gastronomy in Ecuador, innovate into what we call “country land gastronomy”, with fresh and pure ingredients, creating true paints and sculptures for their guests, who had enjoyed with fascination those delights, and asking for just a little more. Even though banana is good combined with other fruits, it is not with all fruits. Among the compatible fruits are oranges, lemons and pears. banana has laxative and diuretic abilities and is good to fight back constipation and hemorrhoids. Plantains are starchy types that are cooked before eating. In addition to the fruit, the flower of the banana plant (also known as banana blossom or banana heart) is used in Southeast Asian, Tamil, Bengali and Kerala (India) cuisine, either served raw with dips or cooked in soups and curries.

The tender core of the banana plant’s trunk is also used, notably in the Burmese dish mohinga, Bengali and Kerala cooking. Bananas fried with batter is a popular dessert in Malaysia, Singapore and Indonesia. Banana fritters can be served with ice-cream as well. Bananas are also eaten deep fried, or baked in their skin in a split bamboo.

Allergies: This fruit is very useful for those who are allergic to certain foods or who suffer from constipation, diarrhea or asthma. Bananas contain amino acids that in most cases are not allergic.

Anemia: With high iron content, bananas are effective in the treatment of anemia. They stimulate the formation of hemoglobin in the blood.

Arthritis and gout: Bananas are useful in the treatment of arthritis and gout. It is recommended a diet of bananas only for three, four days. The patient should eat eight, nine bananas, but he should not eat anything else in this period.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect food for helping to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at an English school were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Burn and wounds: In this case dress with a ripe banana cream is an effective remedy. It may be put on wounds or burns and then apply a bandage

Constipation and diarrhea: Bananas are very effective both as constipation and diarrhea. High in fibre, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.They have the capacity to change and bacteria in the intestines.

Dysenteries: mixing a banana with a little salt is a good remedy in case dysenteries. Ripe bananas are very useful in children dysenteries, but the bananas should be smashed and become a cream until minced.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin – known to make you relax, improve your mood and generally make you feel happier.

Fat persons: A diet consists of bananas and milk is considered to be effective in reducing weight case. Bananas are indicated in this case because it did not contain sodium.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body so if you suffer from heart-burn, try eating a banana for soothing relief.

Ideal for the complexion, the face skin: The banana skin can maintain its freshness if you use a few simple tricks. Bananas are miracles. The starch in the banana contains the properties to mineralize and calm the skin. It is implemented in ten, in the form of mask, mixed with a spoon of liquid honey. In case of burns or solar burn, apply a smash banana for calming the skin.

Intestinal problems: Banana is used as food diet against intestinal disorders because of its easy formula. It is the only fruit whose raw can de eaten without cause chronic ulcer appearance. It counteracts over acidity of gastric juices. Banana is easy to digest and a laxative easily clearing away acute symptoms and beginning the healing process.

Kidney diseases: Bananas are good for diseases of the kidneys because it contains protein and low salt content and high carbohydrates. A diet suitable for all diseases of the kidneys is to feed eight, nine bananas a day for three, four days.

Menstrual problems: Consider that cooked bananas are a good remedy in case of menstrual disorders.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods (such as bananas) every two hours to keep levels steady. PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer, trypotophan.

Smoking: Bananas can also help people trying to give up smoking, as the high levels of Vitamin C, A1, B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalise the heartbeat, sends oxygen to the brain and regulates your body’s water-balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be re-balanced with the help of a high-potassium banana snack.

Strokes: According to research in “The New England Journal of Medicine”eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Tuberculosis: Bananas are considered to be useful in tuberculoses treatment.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in overchronic ulcer cases. It also neutralises over-acidity and reduces irritation by coating the lining of the stomach.

Urinary diseases: Banana juice is a remedy well known in urinary diseases. It improves the functional efficiency of the kidneys and liver. Cleans abdominal region toxins and help eliminate their urine. It was discovered that is good and remove the stones in prostate case.

Warts: Those keen on natural alternatives swear that, if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

Other medicinal benefits: It is reported that in Orissa, India, juice is extracted from the corm and used as a home remedy for the treatment of jaundice. In other places honey is mixed with mashed banana fruit and used for the same purpose. Banana is known as offering a healthy digestion. Bananas help retaining calcium, phosphorus and nitrogen.

Banana should be ripe entirely because otherwise it can be hard to digest. Bananas should not be held at refrigerator temperatures because the low temperatures prevent their ripe. Bananas should not be eaten by those who do not have a kidney because of the high potassium content. Because of the high content of carbohydrates and sugars, bananas are contraindicating to the diabetics!

A study by U.S. researchers at Harvard University shows that compounds of serotonin (”hormone of happiness”) are present in large numbers in the banana can cause a growing risk of developing nerve disease. The most dangerous is the category of women over 24 years, and the quantity of banana is considered dangerous if more than 300 grams daily consumption for 100 days. The doctor in biology Eugen Giurgiu recommends emotionally unstable people to consume fewer bananas, especially in summer, and never combine with alcohol.

Bananas are unique fruit with unique properties. It is fantastic fruit with sweet taste that most people enjoy. Bananas perfectly satisfy hunger and supply an organism with energy and useful nutrients. It has a rare combination of energy value, tissue-building elements, vitamins and minerals, fiber and other essential nutrients. Bananas are your best sources of potassium , an essential mineral for maintaining normal blood pressure and heart function. A medium-sized banana provides 350 mg of potassium. The effectiveness of potassium-rich foods in lowering blood pressure has been demonstrated by a number of studies. According to the FDA, “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.” Plus, potassium helps your body maintain normal fluid and electrolyte balances in the cells.They may lower the risk of stroke. However, researchers say that more studies are needed to confirm whether increasing potassium in the diet can prevent strokes.

The Indian scientists report that natural compounds in bananas act in a manner similar to anti-hypertensive drugs. The Manipal team studied six popular banana varieties and found that all had ACE-inhibiting properties, though the ripened bananas had a stronger action than unripe ones. Researchers have reported that blood pressure fell by 10% in people who ate two bananas daily for a week.

Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms. When fructooligosaccharides are fermented by these friendly bacteria, not only do numbers of probiotic bacteria increase, but so does the body’s ability to absorb calcium. Because the banana is rich in nondigestible fibers (including cellulose, hemicellulose, and alpha-glucans) it can help restore normal bowel activity and help with both constipation and diarrhea. Bananas normalize the colon’s function to absorb large amounts of water for regular bowel movements. Their usefulness is due to their richness in pectin, which is water-absorbent and this gives them a bulk producing ability. Research published in Digestive Diseases and Sciences underscores just how much bananas can improve nutrient absorption. In this study, 57 babies (5-12 months) with persistent diarrhea of at least 14 days duration were given a week’s treatment with a rice-based diet containing either green banana, apple pectin or the rice diet alone. Treatment with both green banana and apple pectin resulted in a 50% reduction in stool weights, indicating that the babies were absorbing significantly more nutrients.

Bananas have long been recognized for their antacid effects that protect against stomach ulcers and ulcer damage. A flavonoid in the banana, leucocyanidin, has been found to significantly increase the thickness of the mucous membrane layer of the stomach. Since bananas help to neutralize acidity, they are also a great way to get rid of heartburn. In an animal study, a simple mixture of banana and milk significantly suppressed acid secretion.

Bananas are the best solid food to introduce to infants. A mashed ripe banana is an extremely simple and healthy baby food. Potassium, Fiber, Calcium, Magnesium, Phosphorus, Selenium, Iron, Vitamins A, B2, B6, C, E, Niacin, Folate, and Pantothenic Acid. Furthermore, bananas are very easy to digest and rarely cause allergic reactions.

Bananas are part of the BRAT diet, a diet many physicians recommend for children recovering from gastrointestinal problems, particularly diarrhea.

Recent study found evidence that a higher consumption of bananas and apple juice from concentrate may protect against wheezing in children.

Animal studies have shown that banana has the potential to lower cholesterol. It was suggested that the dietary fibre component in banana pulp was responsible for its cholesterol-lowering effect. The amount of dietary fibre in banana is relatively constant during banana ripening.

Bananas promote an overall improvement of the functional efficiency of kidneys. Benefits to the kidneys are again due to the high potassium content of bananas. A normal intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones.

One of the fastest ways to cure hang-over is to make a dairy banana cocktail with milk and honey. Bananas are known to calm an upset stomach and help rehydrate your body. Bananas are rich in the important electrolytes, magnesium and potassium, which are severely depleted during heavy drinking.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. Potassium is also essential for helping muscles to contract properly during exercise and reduces cramping up. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

Bananas contain 25 percent of the recommended daily allowance (RDA) for vitamin B6, necessary for producing antibodies and red blood cells as well as aiding in the metabolism of fat. In addition, banana contains vitamin B6 that serves as an immunity booster and high in energy. There is some research that due to the high amount of fructose it promites candida and other yeast infections. The rest is down to overeating ( like people with kidney problems should not eat 20 bananas per week).

Researchers at Cornell University investigated the effects of apple, banana, and orange extracts on neuron cells and found that the phenolic phytochemicals of the fruits prevented neurotoxicity on the cells. Among the three fruits, apples contained the highest content of protective antioxidants, followed by bananas then oranges.

These results suggest that fresh apples, banana, and orange in our daily diet along with other fruits may protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer’s disease. Evidently, bananas are so healthy that they should be part of your diet.
Not only that, bananas make baby boys! Recently researchers confirmed the old wives’ tale that eating bananas is associated with having a boy.

Nutrient Water 74.91 g Energy Energy Protein Total lipid (fat) Carbohydrate, by difference Fiber, total dietary Sugars, total Sucrose Glucose (dextrose) Fructose Starch Calcium, Ca Iron, Fe Magnesium, Mg Phosphorus, P Potassium, K Sodium, Na Zinc, Zn Copper, Cu Manganese, Mn Selenium, Se Fluoride, F Vitamin C, total ascorbic acid Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B5 (Pantothenic acid) Vitamin B6 Folate] Choline Betaine Vitamin A, IU Vitamin A, RAE Vitamin E (alpha-tocopherol) Tocopherol, gamma Tocopherol, delta Vitamin K (phylloquinone) Fatty acids, saturated Fatty acids, monounsaturated Fatty acids, polyunsaturated Cholesterol Phytosterols Tryptophan Threonine Isoleucine Leucine Lysine Methionine Cystine Phenylalanine Tyrosine Valine Arginine Histidine Alanine Aspartic acid Glutamic acid Glycine Proline Serine ß-Carotene α-Carotene Lutein + zeaxanthin

Weight/100g fresh fruit weight 74.91 g 89 kcal 371 kj 1.09 g 0.33 g 22.84 g 2.6 g 12.23 g 2.39 g 4.98 g 4.85 g 5.38 g 5 mg 0.26 mg 27 mg 22 mg 358 mg 1 mg 0.15 mg 0.078 mg 0.27 mg 1 mcg 2.2 mcg 8.7 mg 0.031 mg 0.073 mg 0.665 mg 0.334 mg 0.367 mg 20 mcg 9.8 mg 0.1 mg 64 IU 3 mcg_RAE 0.1 mg 0.02 mg 0.01 mg 0.5 mcg 0.112 g 0.032 g 0.073 g 0 g 16 mg 0.009 g 0.028 g 0.028 g 0.068 g 0.05 g 0.008 g 0.009 g 0.049 g 0.009 g 0.047 g 0.049 g 0.077 g 0.04 g 0.124 g 0.152 g 0.038 g 0.028 g 0.04 g 26 mcg 25 mcg 22 mcg

1. Englberger, L. 2003. Carotenoid-rich bananas in Micronesia. InfoMusa 12(2): 2–5.
2. “FAOSTAT: ProdSTAT: Crops”. Food and Agriculture Organization. 2005.
   http://faostat.fao.org/site/567/DesktopDefault.aspx?PageID=567. Retrieved on 09-12-2006.
3. http://agroforestry.net/tti/Musa-banana-plantain.pdf
4. http://www.ctahr.hawaii.edu/nelsons/banana/
5. Kepler, A.K., and F.G. Rust. 2005. Bananas and Plantains of French Polynesia. Part I Traditional Non-Fe‘i Bananas: Descriptions, color photographs, status, and possible kinships with Hawai‘i’s ancestral bananas. Part II Color photographs of Western introduced Varieties. Part III Names & Synonyms of Extant and Recently Extirpated Varieties, Tahiti & the Marquesas Islands. Part IV Traditional Non-Fe‘i Banana Varieties, Society and Marquesas Islands: Known Historical Names, Meanings, and Locations dating back to the mid-19th Century. Part V Appendices. Unpublished.
6. Lassoudiere, A., 1974. La mosaïque dite a tirets du bananier Poyo en Cote d’ Ivoire. Fruits,. 29: 349-357. Page 4. Int. J. Virol, 3 (2): 96-99.
7. Lockhart, B.E. 1986. Occurence of canna yellow mottle virus in North America. Phytopathology 76: 995.
8. Nelson, S.C., R.C. Ploetz, and A.K. Kepler. 2006. Musa species (bananas and plantains), ver. 2.2. In: Elevitch, C.R. (ed.). Species Profiles for Pacific Island Agroforestry. Permanent Agriculture Resources (PAR), Hōlualoa, Hawai‘i. <http:// www.traditionaltree.org>
9. Olorunda AO, Aworh OC. 1984. Effects of Tal Prolong, a surface coating agent, on the shelf life and quality attributes of plantains. Journal of the Science of Food and Agriculture 35: 573-578.
10. Rene Rafael C. Espino, Ph. D., et al, 2000.Banana Production.“Tracing antiquity of banana cultivation in Papua New Guinea”. The Australia & Pacific Science Foundation.http://apscience.org.au/projects/PBF_02_3/pbf_02_3.htm.  Retrieved on 2007-09-18
11. Yueming Jiang^1, , Daryl C. Joyce³, Weibao Jiang⁴ and Wangjin Lu. 2004. Effects of Chilling Temperatures on Ethylene Binding by Banana Fruit Plant Growth Regulation 43: 109–115, 2004.Kluwer Academic Publishers. Printed in the Netherlands.