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Nutrition of Banana: How Many Bananas a Day?

There’s some misunderstandings about bananas. Some people consider this iconic golden fruit to be a healthy choice, while others avoid it after seeing it on lists of the “worst foods you should never eat” on the Internet. According to unfavorable claims, bananas cause weight gain and constipation. The nutritional value of bananas was defended in a 1917 article published in the Journal of the American Medical Association, citing rumored beliefs at the time: “The banana is a cause of indigestion and a treacherous dietary component.” Musa is the scientific name for banana, which comes from the Musaceae family of flowering tropical plants and is distinguished by the banana fruit clustered at the top of the plant. Despite some negative press, the nutrition of banana will make you eat it right now and it may be the first “super food,” having been approved by the American Medical Association in the early twentieth century as a health food for children and a treatment for celiac disease.

Nutrition of Banana: How Many Bananas a Day?

Bananas are tasty, portable, and come with their own all-natural wrapper. In addition, bananas are extremely nutritious and versatile. Here’s the lowdown on the history and nutrition of banana, as well as healthy ways to incorporate ‘nanners into your regular eating routine.

Nutrition facts of banana

Bananas are an excellent source of potassium, with one serving containing 422mg. The USDA provides the information about the nutrition of banana that a medium banana (118g) contains:

  • 105 calories
  • 0.4 g fat
  • Sodium content: 1.2mg
  • 27 g carbohydrate
  • 3.1 g fiber
  • 14.4 g sugar
  • 1.3 g protein
  • 422 mg potassium
  • 10.3 mg vitamin C
  • 31.9 mg Magnesium

Crabs

Carbohydrates make up the majority of bananas, with 27 grams per medium banana (defined as 7″ to 7 7/8″ long). This contains 3 gram of fiber and slightly more than 14 gram of naturally occurring sugar. Bananas should be counted as 2 carb counts or 2 carb choices for people with diabetes. Because some of the resistant starch in bananas converts to sugar as they ripen, a yellow banana with brown spots has more sugar and less fiber than a green banana of the same size. Bananas have a glycemic index of 48–54.

Fat in banana

Bananas have a low fat content, with less than 1/2 gram per medium-sized banana.

Protein in banana

Bananas are also low in protein, with less than 1.5 gram per medium banana.

Minerals and vitamins

Bananas are well-known for their potassium content, with one medium-sized banana providing 422mg potassium, or about 9% of the USDA’s daily value.

Calories in banana

A medium-sized (118g) banana contains 105 calories.

Discussing the nutrition of banana, they also contain vitamin C, folate, magnesium, and choline, in addition to potassium. They are a good source of Vitamin B6, Fiber, Potassium and Magnesium.

Types of banana

Nutrition of Banana: How Many Bananas a Day?

Bananas are now the world’s fourth most important crop for developing countries. The non-seasonal fruit grows primarily in tropical and subtropical areas of Africa, Asia, America, the Canary Islands, and Australia. Banana plants are commonly referred to as trees, but they are actually a large herb with fruits that develop from the female flowers. According to the journal Food Chemistry, there are over 300 different types of bananas grown around the world.

The classic banana is a Cavendish, also known as a dessert banana. When they ripen from green to yellow, they become sweeter, but when they become overly ripe, they develop black spots or turn completely brown-black and lose their sweetness.

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Other less commonly consumed types of banana include:

  • Plantains
  • Red bananas
  • Ladyfingers

Plantain (Green Banana)

Nutrition of Banana: How Many Bananas a Day?

Larger, starchier, and less-sweet version of Musa that is often used for cooking. When green, the plantain is unripe with a neutral flavor and firm flesh. If allowed to mature, the skin will yellow and develop a slightly sweet flavor that may be eaten raw or cooked.

Red banana

Nutrition of Banana: How Many Bananas a Day?

With a dark reddish-purple hue, this variety is shorter and plumper than the Cavendish variety. A ripe red banana is creamier and sweeter than a Cavendish banana.

Lady finger

Nutrition of Banana: How Many Bananas a Day?

This type of banana is thinner and slightly shorter than Cavendish bananas, Lady Finger bananas are sweeter and can be eaten raw or as a dessert.

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Benefits of bananas

Potassium: Bananas are well-known for their high potassium content, and this essential mineral alone provides numerous benefits. Potassium is an electrolyte that helps maintain a normal heartbeat, allows nerves to function, and muscles to contract. It also aids in the movement of nutrients into cells and the removal of waste from cells. Furthermore, a potassium-rich diet helps to regulate blood pressure by offsetting some of the negative effects of sodium. The nutrient functions as a natural diuretic, sweeping excess sodium and fluid out of the body and counteracting water retention.

Antioxidants

Bananas are also high in polyphenolic substances, which have antioxidant properties and have been linked to the reduction of inflammation and cell damage, which are thought to be the root causes of many diseases. A study claims that bioactive compounds in bananas protect the body from oxidative damage. In a nutshell, oxidative damage occurs when there is a mismatch between the production of cell-damaging free radicals and the body’s ability to counteract their damaging effects. Bananas contain protective compounds that help prevent genetic damage or DNA compromise, lower disease risk, and improve neurological functioning.

Other vitamins and minerals

Nutrition of banana: According to the journal Heliyon, green or unripe bananas also contain resistant starch, a type of carbohydrate that is not found in other foods. Resistant starch, like fiber, is not digestible or absorbable into the bloodstream. It is fermented in the large intestine, which causes the body to increase fat burning and may play a role in the prevention of colorectal cancer. Another natural substance found in bananas called fructo-oligo saccharides acts as a prebiotic. Prebiotics improve the body’s ability to absorb calcium and feed “good” probiotic bacteria, both of which help with digestive health and immune function.

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Why bananas are curved?

Nutrition of Banana: How Many Bananas a Day?

This is due to the fact that bananas are negatively geotropic. This means that they grow away from the pull of gravity rather than toward the sun. Because the Cavendish bunch is quite large and hangs almost straight down, the bananas have an even bend all the way around. Ladyfinger bunches, on the other hand, are almost at right angles to the plant, and the bananas on the top side of the bunch grow straight upward while the bananas on the bottom side twist right around. Though there is no difference in the fruit, the twisted bananas from the bottom of the bunch rarely make it to market, which is one reason Ladyfinger bananas are more expensive because not all of the bunch can be marketed.

It’s also due to the sun! Bananas are curved in order to capture sunlight. Bananas go through a process known as ‘negative geotropism.’ As a result, bananas grow upwards to break through the canopy rather than directly towards the sun’s rays.

Why bananas turn brown?

Enzymatic browning occurs when high levels of ethylene cause the yellow pigments in bananas to degrade into those distinctive brown spots. When fruits become bruised, this natural browning process is also observed. A bruised or damaged banana will produce even more ethylene, causing it to ripen (and brown) faster than an undamaged banana.

These spots are commonly known as bruises. These bruises indicate that the fruit is ripe and that the acid contained within has been converted to sugar. In other words, the banana has reached its peak of sweetness.

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How many bananas a day?

Excessive consumption of any single food can lead to weight gain and nutrient deficiency. For most healthy people, one to two bananas per day is considered a moderate intake. Consume this fruit as part of a well-balanced diet that includes all of the nutrients your body requires. When your banana is ripe enough to eat, a large portion of the calories may come from sugar. Carbohydrate overconsumption, if not balanced with proteins and healthy fats, may make blood sugar control more difficult for people with diabetes or pre-diabetes. Furthermore, eating too many bananas can lead to nutrient deficiencies, especially if there is no room for foods containing bananas, such as protein, fat, calcium, vitamin D, and iron.

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