Banana, the fruit of the genus Musa, family Musaceae, is one of the world's most important fruit crops. The banana is grown in the tropics, and while it is most commonly consumed there, it is valued globally for its flavour, nutritional value, and year-round availability. Cavendish, or dessert, bananas are typically consumed fresh, but they can also be fried or mashed and chilled in pies or puddings. They are also suitable for flavouring muffins, cakes, and bread.
Plantains, or cooking varieties, are starchy rather than sweet and are widely grown as a staple food source in tropical regions; they are cooked when ripe or immature. Ripe fruit contains up to 22% carbohydrates and is high in fibre, potassium, manganese, and vitamins B6 and C.
History
Bananas are thought to have been domesticated first in Southeast Asia, and their consumption is mentioned in early Greek, Latin, and Arab writings; Alexander the Great saw bananas while on an expedition to India. Bananas were brought from the Canary Islands to the New World shortly after the discovery of America, where they were first established in Hispaniola and quickly spread to other islands and the mainland. Banana cultivation increased until it became a staple food in many regions, and it first appeared in American markets in the nineteenth century. Although Cavendish bananas are the most commonly imported variety by nontropical countries, plantain varieties account for approximately 85 per cent of all banana cultivation worldwide.
1 medium-sized banana (100 grams) has the following nutrition facts (1 Trusted Source):
- 89 calories
- Water: 75%
- 1.1-gram protein
- Carbohydrates: 22.8 g
- 12.2 grams of sugar
- 2.6 grams fibre
- 0.3 grams of fat
Bananas are high in carbohydrates, which appear primarily as starch in unripe bananas and sugars in ripe bananas.
The carbohydrate composition of bananas changes dramatically as they ripen.
Starch is the primary component of unripe bananas. Green bananas have up to 80% starch by dry weight.
The starch is converted into sugars during ripening and amounts to less than 1% when the banana is fully ripe.
Sugars found in ripe bananas include sucrose, fructose, and glucose. The total sugar content of ripe bananas can exceed 16% of the fresh weight.
Bananas have a low glycemic index (GI) of 42-58, depending on how ripe they are. The GI is a measure of how quickly carbs enter the body.
Minerals and vitamins
Bananas are high in several vitamins and minerals, particularly potassium, vitamin B6, and vitamin C.
Bananas are an excellent source of potassium. A potassium-rich diet can help people with high blood pressure lower their blood pressure and improve their heart health
B6 vitamin Vitamin B6 is abundant in bananas. One medium banana can supply up to 33% of the Daily Value (DV) of this vitamin.
C vitamin Bananas, like most fruits, are high in vitamin C.
Health Benefits of Banana
generates energy
Bananas have a natural sugar-to-soluble fibre ratio. This concept provides the body with a slow but consistent energy release, which is why athletes frequently eat bananas before working out. Consider it a healthy alternative to an energy bar or sports drink. This principle of an energy boost, however, is not limited to athletes and people who work out. You can use it when the 3 p.m. slump hits. Consuming a banana instead of a chocolate bar or other junk food aids in the maintenance of a healthy lifestyle. A banana's natural sweetness can also satisfy your sweet tooth.
It aids digestion.
Fibre promotes healthy bowel movements and improves the flow of food through the digestive tract. Bananas are a good source of dietary fibre because they contain a lot of prebiotic oligosaccharides, which feed the good bacteria in your digestive tract. This system aids in the more efficient absorption of nutrients in the body.
As a result, bananas aid in bowel movements. Because of this, it is also a natural remedy for occasional constipation. Try bananas instead of a laxative!
In order to combat heartburn, you must first balance the pH levels in your stomach. Bananas accomplish this by strengthening the protective mucus layer, which relieves pain and allows food to move more quickly through the digestive tract. Bananas can help prevent acid reflux.
In terms of stomach ulcers, the protective mucus layer in the stomach that you build up by eating bananas acts as a barrier against hydrochloric acid. They also aid in the elimination of bacteria in the stomach, which can cause ulcers.
Increases vitamin B6 levels
Vitamin B6 aids in the maintenance of normal blood sugar levels, the production of haemoglobin for healthy blood, and the breakdown of amino acids in the body. B6 assists your body in producing more antibodies, resulting in a stronger, more robust, and more reliable immune response. A strong immune system reduces the likelihood of becoming ill.
Eating a banana every day as a tasty snack is an excellent alternative to taking vitamin B6 supplements. It also tastes better and fills you up!
Combats cancer
According to research, eating a diet high in fruits and vegetables is the best way to reduce the risk of a variety of diseases. Bananas, in particular, have been studied, and it has been discovered that they can increase white blood cell count. The study discovered that fully ripe bananas, those with black spots and softer flesh, contain a compound known as TNF-a. This cytokine (massive cell movement) increased the number of white blood cells and improved immunity.
As a result, it can combat any potentially harmful cell changes. More research into the relationship between bananas and white cell development is needed, but current studies show why bananas can be so beneficial.
Bananas' health benefits extend beyond their flesh. You can also use banana peels' healing properties to help with skin problems. Those suffering from acne or psoriasis can apply the inside of a banana peel to the affected area.
The peel's fat content will be absorbed by your skin and may have a moisturizing effect. The severity of the skin problem and the length of banana peel use may affect the results, so please perform a patch test first to see if it works for you.
Stress reduction
Serotonin acts as a neurotransmitter in the body, helping to maintain mood balance. Healthy serotonin levels reduce stress, improve mood, and help regulate sleep patterns.
Bananas contain tryptophan, an amino acid that is converted by the human body to serotonin. Tryptophan levels in bananas are lower than those of other vitamins and minerals. However, bananas are the simplest way to get tryptophan into your system. So, are you stressed? Consume a banana.
Other vitamins and minerals are provided.
Bananas contain a variety of vitamins and minerals that our bodies require to function properly, in addition to fibre, vitamin B6, and potassium. One medium banana provides the RDA for magnesium, copper, vitamin C, manganese, and good carbohydrates.
They also contain traces of iron, zinc, iodine, and selenium on a smaller scale. With only.4 grams of fat and around 215 calories in each medium banana, they are practically the ideal snack to keep you full and healthy.
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About this item
- 22 servings
- 5,280 calories
- Perfect for food storage, emergencies, survival, camping, and everyday use
- Ready to eat as a delicious snack
- Up to a 10-year shelf life
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