Banana Nutrition Facts and 14 Health Benefits

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The individual wrapping of bananas makes it an ideal mid-afternoon snack with just 105 calories per banana. Choose the banana for a handy snack as you go on sugary snacks to keep you energized. With just 3 calories coming from the fat, bananas should let you snack without guilt.

Banana

Other reasons that you should enjoy the health benefits of bananas without worrying about the bad stuff include no cholesterol and almost no sodium. But With about 14 grams of sugar, you should be careful not to eat too many bananas each day.

With 3 grams of fiber and just 1 gram of protein per banana you can eat a banana knowing that you are burning fat just to process it.


Many of the health benefits of bananas stem from many nutrients found in bananas. Vitamins C and B6 are found in the largest numbers, while vitamin A, riboflavin and foliate are also found in significant quantities. Other health boosting minerals found in bananas potassium, magnesium and manganese.

HEALTH BENEFITS OF BANANAS:

Banana’s health benefits make bananas one of the most nutritious fruits in the world, and the fact that pleasant taste of bananas all the more popular.
Bananas contain three natural sugars, sucrose, fructose and glucose combined with a fiber, a banana gives a sustained and substantial boost of energy.

Research has proven that just 2 bananas provide enough energy for a strenuous 90 minute workout Bananas can also help us to overcome or prevent a number of illnesses and conditions such as depression, stroke, cancer, anemia and ulcers, making bananas a must to add to our daily diet.

A regular apple has only 72 calories compared to almost 100 calories in banana. But when you compare a banana to an apple, a banana has four times the proteins, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron and twice the other vitamins and minerals. It is also rich in potassium.

1. BANANAS HELP TO REDUCE DEPRESSION: 

Bananas help to reduce depression as they contain Tryptophan, an amino acid that the body converts into serotonin, which is a hormone known to make you relax, improve your mood and generally make you feel happier.

2. BANANAS HELP PREVENT ANEMIA:

Bananas are relatively high in iron, which helps the body’s hemoglobin function. The most common cost of anemia is iron deficiency.

3. BANANAS HELP CONSTIPATION AND DIARRHEA:

Due to their high fiber content, they help to restore a normal bowel function. In addition diarrhea usually depletes your body of important electrolytes; the most important is potassium, which is present in high amounts in bananas. They also contain pectin that can help normalize movement through the digestive tract.

4. BANANAS HELP KEEP BONES HEALTHY: 

Eating bananas frequently can increase our body’s ability to absorb calcium. In addition green bananas contain indigestible short chain fatty acids that are very nutrient to the cells that make up the linings of the intestines. When these cells are well nourished and healthy then the body’s ability to absorb calcium becomes more efficient.

5. BANANAS HELP REDUCE THE RISK OF KIDNEY CANCER:

Research studies published in International journal of cancer, shows that frequent consumption of fruits and vegetables, especially bananas, cabbage and root vegetables may reduce risk of kidney cancers. This is because bananas and many root vegetables contain especially high amounts of antioxidants phenolic compounds.

6. BANANAS HELP PREVENT HIGH BLOOD PRESSURE: 

Bananas are extremely high in potassium ( a big banana has about 478mg potassium and very low sodium about 1 mg) which is a perfect ratio for preventing high blood pressure.

7. BANANAS HELP REDUCE THE RISK OF STROKE:

According to a study in the New England journal of Medicine, eating bananas as part of your regular diet reduces the risk of stroke by 40%.

8. BANANAS ARE NATURAL REMEDIES FOR HEARTBURN:

Ripe bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

9. BANANAS CAN HELP AVOID MORNING SICKNESS: 

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

10. BANANAS CAN HELP YOU STOP SMOKING:

Bananas can also help people who are trying to give up smoking. Banana nutrients such as vitamins B6 and B12,as well as potassium and magnesium help the body to recover from the effects of nicotine withdrawal.

11. BANANAS HELP PREVENT GASTRITIS AND ULCERS:

Ripe bananas are considered the most effective home remedy for gastritis and peptic ulcers. Bananas help reduce acidity and also reduce irritation in the stomach lining and contain protease inhibitors that have been pinpointed as a primary cause of ulcers.

12. BANANAS HELP IMPROVES NERVES:

Bananas are high in B vitamins that have been found to improve nerve function. Also studies at the institute of psychology in Austria found pressure at work leads to gorging on comfort foods like chocolate and crisps. The report concluded that to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods like bananas, every two hours to keep levels steady.

13 BANANAS CAN HELP DELAY SENILITY:

Bananas are also rich in vitamin C and vitamin A and high potassium content, this combination is ideal to strengthen the mind. Eating bananas frequently can help delay senility.

14. BANANAS CAN HELP PMS:

Forget the pills, eat a banana. The vitamin B6, it contains, regulates blood glucose levels, which can affect your mood.

HOW MANY CALORIES IN A BANANA:

Bananas are definitely one of the easiest foods to take with you on the road.
Bananas are good for you for as long as you are not on a very low carb diet for health reasons, but in that case they should be limited.

  • A small banana contains 90 calories.
  • A medium banana contains 105 calories.
  • A large banana contains 121 calories.

The glycemic index and the ratio of starch to sugar will be different depending on how ripe the bananas are. As the bananas ripens, more of the starch turns into sugar. The glycemic index of bananas depends on the ripeness. The glycemic index of bananas is 55. They have low glycemic load but a higher insulin index than many other fruits.