Amazing Health Benefits of Banana

HIGHLIGHTS

  • Banana is one of a high-calorie tropical fruit.
  • Banana holds a good amount of soluble dietary fibre.
  • Banana contains a rich source of potassium.
  • Banana is also an ideal source of vitamin-C and vitamin-B6.
  • The largest producer of banana in the world is India.


ORIGIN
A banana is an edible fruit produced by a variety of large herbaceous flowering plants in the genus “Musa” belongs to the family of “Musaceae”. Bananas originate in Southeast Asia and the South Pacific around 8000 to 5000 BC. The taste of bananas depends on its cultivar. Long dessert bananas have a mild, uniformly sweet profile. Short fingerling bananas, on the other hand, have a chewier and slightly tougher texture. The fingerling’s flavour is more complex, robust and less predictable than long bananas, the outer circumference of the banana is sweeter and creamier, whereas the inner radius near the seeds is mildly tart and chewier. Red bananas possess bright tropical taste bearing subtle notes of strawberry and pineapple.
Grown in India: In India, Tamil Nadu grows 23% of the country’s total supply, with Maharashtra and Gujarat are growing the second and third largest volume, respectively. Other major banana growing states include Andhra Pradesh, Kerala, Karnataka, Bihar, Madhya Pradesh, Uttar Pradesh, West Bengal, and Assam. Rajasthan is the lowest-yielding state growing just one ton of the fruit per year. Various varieties grown in India are Dwarf Cavendish, Poovan, Grandnaine, Ardhapuri, Basarai, Rasthali, Karthali, and Karpurvalli. In Tamil, it is called as “Vaazhaipazham”.

NUTRITIONAL VALUE

NUTRIENT
UNIT
VALUE (Per 100g)
Proximates
Waterg74.91
Energykcal89
Proteing1.09
Total lipid (fat)g0.33
Carbohydrate, by differenceg22.84
Fiber, total dietaryg2.6
Sugars, totalg12.23
Minerals
Calcium, Camg5
Iron, Femg0.26
Magnesium, Mgmg27
Phosphorus, Pmg22
Potassium, Kmg358
Sodium, Namg1
Zinc, Znmg0.15
Vitamins
Vitamin C, total ascorbic acidmg8.7
Thiaminmg0.031
Riboflavinmg0.073
Niacinmg0.665
Vitamin B-6mg0.367
Folate, DFEµg20
Vitamin B-12µg0
Vitamin A, RAEµg3
Vitamin A, IUIU64
Vitamin E (alpha-tocopherol)mg0.1
Vitamin D (D2 + D3)µg0
Vitamin DIU0
Vitamin K (phylloquinone)µg0.5
Lipids
Fatty acids, total saturatedg0.112
Fatty acids, total monounsaturatedg0.032
Fatty acids, total polyunsaturatedg0.073
Fatty acids, total transg0
Cholesterolmg0
Other
Caffeinemg0
Source:USDA National Nutrient Database for Standard Reference


INCREDIBLE HEALTH BENEFITS OF BANANA
1. High Fibre Content
Banana is rich in fibre, both soluble and insoluble. The soluble fibre has the tendency to slow down digestion and keep you feeling full for a longer time. Because of that bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal.
2. Heart Health
High fibre foods are good for the heart. An Increase in consumption of fibre-rich foods such as bananas can lower the risk of both cardiovascular disease (CVD) and coronary heart disease (CHD).
3. Ease in Digestion
Ayurveda says that Banana has a sweet and sour taste. The sweet taste of Banana is said to bring about a sense of heaviness, but the sour taste of Banana is known to stimulate Agni (the digestive juices), thereby supporting digestion and helping in building up metabolism.
4. Powerhouse of Nutrients
Banana when it comes to nutrition it is heavyweight. It is loaded with essential vitamins and minerals such as calcium, potassium, magnesium, manganese, iron, folate, niacin, riboflavin, and B6. These all help for the proper functioning of the body and keeps you healthy.
5. High Source of Potassium
The rich source of potassium in bananas makes it a super fruit. Potassium is known for its numerous health benefiting properties – it helps in regulating heartbeat, blood pressure, and keeps the brain alert. So, make sure that you add bananas to your daily diet to keep your heart and brain healthy, and also for more stabled blood pressure.
6. Blood Pressure
When it comes to high blood pressure, salt is considered as the culprit. Bananas have a low amount of salt and a high amount of potassium, and these properties contribute to making it ideal for those undergoing this condition. But make sure you consult your nutritionist or doctor before you add it to your diet.
7. Helps Fight Anaemia
Due to the high content of iron in bananas, they are good for those suffering from anaemia. Anaemia is a condition where there is a decrease in the number of red blood cells or haemoglobin in the blood. This leads to fatigue, shortness of breath, and paleness. But as we always say that moderation is the key.
IMPORTANT TIPS AND FACTS OF BANANA
1. If you are buying the bananas for dozen, make sure you pick slightly firm bananas so that they last you at least 4-5 days without spoiling.
2. Unripe bananas are hard and light, whereas ripe bananas feel soft and heavy for their size. If the stem near the top of the banana should peel with ease, then it is ripened. If the stem is impossible to bend, it is likely unripe.
3. Banana fruit sections are a great addition to fruit salads.
4. Add mashed ripe banana fruits to cakes, casseroles, muffins, bread, pudding, etc.
5. Plantains and raw unripe banana can be employed as a vegetable in recipes.
6. Traditional we will have 2 Banana’s as an offering to God when we pray to God. Usually, Banana’s will be accompanied by coconut.
7. Not only is this fruit used for consumption, but it is also used for serving a full course meal on its leaf and guests sit on the coir mat made from the banana leaves and stems.
8. Tamilians believe that eating the food on a banana leaf adds a different flavour to the food.
9. Even today, followers of Shiva and Vishnu believe banana plants are auspicious.
10. During the Indian wedding, one may see a banana stalk near the stage symbolizing fertility.
11. Bananas are loaded with potassium that are great pre-workout snacks for maintaining nerve and muscle function during workouts.
SIDE EFFECTS OF BANANA
1. Bananas are not known to have any major side effects, but sometimes over consumption of bananas can prove fatal for your body.
2. Banana contains a substance called Tyramine which can trigger migraine headaches.
3. Since bananas have excessive potassium in them, over-consumption can cause excessive potassium to be present in the blood, resulting in Hyperkalaemia. This condition can also result in heart attacks in some cases.