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Banana 101: Nutrition Facts and Health Benefits

Bananas are one of the most favorite and healthy fruits in the world. They are easily available at every part of the world. Bananas are full of nutrition and have many health benefits.

Bananas are packed with many nutrients, minerals, and vitamins. which all improve the functioning of your brain.

As bananas are high in potassium, low in sodium and fat. Bananas contain very few calories, making them great snacks for all.

Banana Nutrition Facts

Bananas are rich source of potassium and fiber. They have all important vitamins and minerals.

Banana Nutrition Information

1 Cup (225gm) of banana contains

Carbohydrate in Banana

Total Carbohydrate 51.4g

  • Dietary Fiber 5.9g
  • Starch 12.1g
  • Sugars 27.5g

Protein in Banana

Protein 2.5g

Calorie in Banana

Total Calories 200(837 kJ)

  • 186(779 kJ) From Carbohydrate
  • 6.2(26.0 kJ) From Fat
  • 8.2(34.3 kJ) From Protein

Vitamins in Banana

  • Vitamin A 144IU
  • Vitamin C 19.6mg33
  • Thiamin 0.1mg
  • Riboflavin 0.2mg
  • Vitamin E (Alpha Tocopherol) 0.2mg
  • Vitamin K 1.1mcg
  • Niacin 1.5mg
  • Vitamin B 60.8mg
  • Folate 45.0mcg
  • Pantothenic Acid 0.8mg
  • Choline 22.0mg
  • Betaine 0.2mg

Minerals in Banana

  • Calcium 11.3mg
  • Iron 0.6mg
  • Magnesium 60.8mg
  • Phosphorus 49.5mg
  • Potassium 806mg
  • Sodium 2.3mg
  • Zinc 0.3mg
  • Copper 0.2mg
  • Manganese 0.6mg
  • Selenium 2.3mcg
  • Fluoride 5.0mcg

Fats & Fatty Acids in Banana

Total Fat 0.7g

  • Saturated Fat 0.3g
  • Monounsaturated Fat 0.1g
  • Polyunsaturated Fat 0.2g
  • Total Omega-3 fatty acids60.8mg
  • Total Omega-6 fatty acids103mg

  Others

  • Water 169g
  • Phytosterols 36.0mg

Health Benefits of Banana

Bananas have many health benefits. Learn the many health benefits of bananas.

1. Excellent Source of Energy

Although Bananas are sweet, they are high in starch, which provides a steady stream of energy. Bananas will increase the amount of glucose in your blood, but unlike refined sugar.

It won’t cause your blood sugar levels to crash because of how much starch bananas have.

2. Improves Mental Alertness

Studies have shown that eating bananas can sharpen the brain and boost mental alertness. This is primarily because bananas promote a healthy circulatory system. The brain requires a great deal of oxygen and energy to function properly.

Bananas are high in potassium, which promotes regular heartbeat and contributes to hemoglobin synthesis. Hemoglobin helps to transport oxygen to various parts of the body including the brain.

3. Boosts Iron Levels

If you’re suffering from anemia, regular consumption of bananas can help improve your condition. As bananas are an excellent supply of iron, they help to replenish your iron levels.

In addition, eating bananas every day will increase your hemoglobin levels as well as the amount of oxygen your blood can transport.

4. Treats Stomach Ulcers

Ulcers become intolerable with elevated stomach acid levels. Bananas can effectively be used to treat ulcer pain. Bananas stimulate the cells lining the wall of the abdomen to produce thicker mucus (that protects against acid).

In addition, bananas contain protease inhibitors which help to get rid of bacteria within the abdomen that have been identified as a major cause of ulcers.

5. Relieves Stress

Bananas contain high amounts of potassium, which helps to regulate the body’s water balance as well as normalize the heartbeat. During periods of excessive stress, the body’s potassium supply tends to get depleted rapidly.

Consuming bananas is a healthy way to replenish potassium without the need for supplements. Bananas can significantly decrease high blood pressure because they are low in sodium and rich in potassium.

6. Promotes Healthy Bones and Kidney

Bananas contain high amounts of fructooligosaccharide, a substance that nourishes probiotic bacteria within the colon. These friendly bacteria manufacture enzymes that improve the functioning of your digestive system as well as protect the body from harmful bacteria infections.

Probiotic bacteria are able to increase in number and efficiency, thereby increasing the body’s capacity to absorb calcium. Several types of kidney ailments may be prevented from occurring by eating bananas on a regular basis.

7. Treats Constipation

Bananas are rich in pectin and fiber. These two nutrients promote healthy digestion and bowel movements. The pectin contained in bananas helps to absorb the water within the digested food, thus easing constipation.

In addition, bananas are beneficial for individuals suffering from diarrhea. This is because bananas help to replenish the lost electrolytes.

8. Beneficial for Protecting Eyesight

Adults who consume 3 or more servings of fruit each day have a lowered risk of developing ARMD (Age-related macular degeneration).

The major cause of vision loss in elderly people, compared to individuals who eat less than 2 servings of fruits every day.

9. Treats Skin Conditions

The insides of bananas’ peel skins are very beneficial as they contain lutein – an antioxidant that has plenty of potassium.

Banana peels are perfect for getting rid of psoriasis, warts, poison ivy, and acne. To heal psoriasis, rub the insides of your banana peel over the affected parts of the body.

You should see noticeable results in a few days. To treat warts, rub the insides of your banana peel over warts every night for one week.

To get rid of acne, rub the insides of your banana peel over the affected parts of your body.

10. May Improve Digestive Health

Bananas are rich source of fiber which helps to improve digestion. They contain Pectin and Resistant starch fiber.

Bananas are also recommended for Diarrhea patients.