10 health reasons why you should go “bananas” over bananas!

bananas exercise

Last Updated October 11th, 2019

Uncommon facts on this common fruit

Banana is also called as Musaceae and is one of the world’s most important fruit crop.  It is widely cultivated in tropical countries.  There are more than 500 different species of banana.  The banana plant is the largest herbaceous flowering plant.

banana heart Bananas have a false stem called pseudostem, which is made from the lower part of the leaves. The pseudostem can grow up to two to eight meters tall.  Each pseudostem grows from a corm.

A pseudostem produces a single bunch of bananas.  After fruiting, the pseudostem dies.  When bananas are ripe, they turn yellow or red in color and unripe bananas are green in color.  The banana fruits grow from a banana blossom in hanging clusters, which is also called a bunch or banana stem. The fruits grow in rows called tiers or hands. There can be as many as 20 fruits to a hand, and as many as 20 tiers in a bunch.

A bunch usually weighs between 30 and 50 kilograms.  A single fruit weighs around 125 grams on average.  Each banana has a protective outer layer called the peel or skin.  There is a fleshy part inside the skin, which readily splits into three segments and is the only known tri-segmented fruit in the world.  Bananas are rich in potassium and fiber.  They contain several essential nutrients and are beneficial for digestion, heart health, and weight loss.

Nutritional facts of bananas

Serving size:  1 medium banana (126 g)

  • Calories 110
  • Total Carbohydrate 30 g
  • Dietary fiber 3 g
  • Sugars 19 g
  • Potassium 450 mg
  • Protein 1 g
  • Vitamin A 2%
  • Vitamin C 15%
  • Iron 2%

 

Types of bananas

There are more than 500 types of bananas and have their own categories.  All the varieties might not be known by many people. A banana is by far the most common and popular fruit consumed around the world.  Let us discuss the most common forms of bananas.

Cavendish Bananas

Cavendish variety of bananas are the best type of bananas, which is very popular and are produced in high quantities.  The production of this variety reaches around 105 million tons each year. Cavendish bananas are used in many desserts.

Plantain Bananas

Plantain bananas are also known as cooking bananas.  These varieties of banana can be consumed locally and are found in many tropical countries.  They are also used as an alternative for potatoes and rice in different cuisines due to their low cost.

Baby bananas

Baby bananas are small sized bananas and are almost half the size of the normal Cavendish bananas.  Baby banana skin is a deep brown with darker streaks on it and is generally consumed as a snack.

Manzano Bananas

Manzano banana variety belongs to Central America and South America.  These types of banana are also known as Apple bananas.  Manzano banana has a very strong tart-apple smell and is also firmer in comparison to other types.  Manzano banana is sweet in taste and is found easily in the markets.

Red Bananas

Red bananas are very delicious compared to the bananas discussed above.  These varieties of banana have a very creamy texture and sweet taste.  A red ripe banana is a bit in the dark shade of magenta.

Burro Bananas

Burro bananas are also known as chunky bananas because they are fatter and more in size than the normal Cavendish bananas found regularly.  Burro bananas are mostly grown in Mexico but are also found in America as well.  This variety of banana has yellow skin and a greatly balanced sweet as well as sour taste.

Apple Bananas

Apple bananas are also known as candy apple banana.  The flesh of this banana is pink in color and does not brown quickly and is preferred for fruit salads overall.

Lady Finger Bananas

As the name goes, lady finger bananas are smaller, but longer types of bananas.  These varieties of banana are sweeter than the Cavendish bananas and are also widely used.

Ice Cream (Blue Java) Bananas

Ice cream bananas are chubby bananas and grow up to 7 inches long.  The skin is a blotchy, silvery-blue and the flesh is creamy white in color.  The flavor is similar to rich ice cream.

Health benefits of bananas

Rich in Nutrients

bananas  exerciseBananas are considered to be the world’s most popular fruit.  They vary in color, size, and shape.  The most common type used is the Cavendish, which is a dessert banana.  Bananas contain a good amount of fiber, as well as several antioxidants.  A medium-sized banana weighing around 118 grams may contain the following nutrients:

  • Potassium: 9% of the recommended daily intake.
  • Vitamin B6: 33% of the recommended daily intake.
  • Vitamin C: 11% of the recommended daily intake.
  • Magnesium: 8% of the recommended daily intake.
  • Copper: 10% of the recommended daily intake.
  • Manganese: 14% of the recommended daily intake.
  • Net carbs: 24 grams.
  • Fiber:1 gram.
  • Protein:3 grams.
  • Fat:4 grams.

Each banana has around 105 calories and mainly consists of water and carbs.  Bananas contain almost no fat and very little protein.  The starch content, which is the mainstay of raw banana, gets converted to sugar such as glucose, fructose, and sucrose when the banana ripens.

Bananas can regulate blood sugar levels

Bananas are rich in fiber called pectin, which gives the flesh a spongy structural form.  Raw bananas contain resistant starch and act like soluble fiber and escape digestion Both pectin and resistant starch are known to moderate blood sugar levels after meals and reduce appetite by slowing the emptying of the stomach.  Bananas rank low to medium on the glycemic index (GI), which is a measure from 0 to 100 of how quickly foods increase blood sugar levels and the GI value of raw bananas is about 30 and GI value of ripe bananas is 60.  Bananas generally do not cause major spikes in blood sugar levels in healthy individuals, but people suffering from type 2 diabetes should avoid eating a large number of ripe bananas and monitor their blood sugar carefully.

Improves digestive health

Dietary fiber is known for many health benefits, including improved digestion.  A medium-sized banana contains around 3 grams of fiber, which makes them a good source of fiber.  The two main types of fiber in bananas are pectin and resistant starch.  Resistant starch escapes digestion and ends up in the large intestine and becomes food for the beneficial bacteria in the gut.  Studies have proven that pectin may help protect against colon cancer.

Aids Weight Loss

People these days try a different type of weight loss methods and few are successful and few are unsuccessful.  There is no direct relation of bananas helping in weight loss, but the properties of bananas should make them a weight-loss-friendly-food.   Bananas have relatively very few calories, which on average are around 100 calories, but are very nutritious and filling.  Consuming more fiber from vegetables and fruits are associated with lower body weight and weight loss.

Supports Heart Health

Maintaining a healthy heart is by far the most important thing to maintain a healthy lifestyle.  Potassium is a mineral, which is very essential for blood pressure control and maintains a healthy heart.  Bananas are a rich dietary source of potassium and one medium-sized banana weighing around 118 grams contains 9% potassium of the recommended daily intake.  A potassium-rich diet helps lower blood pressure and decreases the risk of heart diseases.  Bananas also contain a good amount of magnesium, which is also beneficial for heart health.

Bananas Contain Powerful Antioxidants

banana weight lossAntioxidants are substances, which can prevent or slow the damage to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures.  It is well known that fruits and vegetables are excellent sources of dietary antioxidants and bananas are one among them.  Bananas contain several types of potent antioxidants namely dopamine and catechins.  These antioxidants are known for many health benefits including eradicating the free radicals from the body and reduce the risk of heart disease and degenerative illnesses.  Due to these properties of bananas, it is very important to add bananas to the diet for a healthy heart.

Improve Insulin Sensitivity

Insulin resistance is a medical condition when cells in the muscles, body fat, and liver start resisting or ignoring the signal, which is sent by the hormone insulin.  Insulin resistance is a major risk factor for serious diseases, including type 2 diabetes.   Studies have shown that consuming 15 to 30 grams of resistant starch per day may improve insulin sensitivity by 33% to 50%.  Raw bananas are a rich source of resistant starch and consuming them may help improve insulin sensitivity.

Improve Kidney Health

Kidney disease occurs when a disease or condition impairs the functioning of the kidney normally and causing kidney damage to worsen over several months or years.  Some of the main reasons for kidney disease include diabetes and high blood pressure.  Banana seems to be very helpful in regulating both these diseases and prevent kidney disease.  The dietary fiber in bananas helps regulate insulin levels and manage diabetes.  A mineral called potassium, which is abundant in bananas helps to lower the blood pressure.

Depression and Mood

Depression is a mood disorder characterized by feelings of sadness and a general loss of interest in things.  Bananas are known to be helpful in overcoming depression due to high levels of tryptophan.  Tryptophan is converted to serotonin by the body, which is a mood-elevating brain neurotransmitter.  Other components of banana such as vitamin B6 can help sleep well, and magnesium helps to relax muscles.  Due to these properties of banana, it is advised to be added to our daily diet.

Benefits the body during exercise

Bananas are usually very common in an athlete’s diet largely due to their mineral content and easily digested carbs.  Studies have shown that consuming bananas help reduce exercise-related muscle cramps and soreness, which can affect many athletes.  Due to the nutritional contents of banana, they help in balancing the electrolytes and promote hydration, which is very essential during exercise and after exercise.

Side effects of bananas

Bananas are considered very healthy and nutritional in all forms and have various health benefits, but also do have very few side effects.  Some people may have an allergy to bananas and may experience symptoms in the mouth and throat such as itching, hives, swelling and wheezing.  There are some instances when bananas can trigger migraines in some people.  People who are prone to migraines are advised to consume very little or no bananas.  Bananas are also a rich source of fiber and an excess amount of banana consumption may cause bloating and stomach cramps.

Interactions of banana with drugs

Bananas are known to interact with certain medications used for heart disease and hypertension, which are classified as beta-blockers.  Beta-blockers work by blocking the actions of the hormone aldosterone and tend to increase the production of potassium.  People who have been prescribed these medications such as beta-blockers are advised to consume bananas in lower quantities since potassium is abundant in bananas and may increase the levels of potassium even higher and cause a medical condition called as hyperkalemia.

Banana: Peeling layers of nutrition

bananas pregnancyBananas are by far the most popular fruit that happens to provide numerous health benefits.  They are known to boost digestion and heart health due to their fiber and antioxidant content.  They help in weight loss, as they are relatively low in calorie and are nutrient-dense.  Bananas are a rich source of dietary fiber and potent antioxidants.  Bananas are helpful to reduce blood pressure and regulate insulin levels, which in turn protects the kidney.  Due to all these factors, it is very essential to add a banana to our daily diet.  There is a small amount of risk factor associated with banana consumption but is only related to consuming large quantities.

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Trending Topics

diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
Top 6 remedies to treat a razor burn at home Symptoms of razor burn include bumps on the skin, redness, and irritation of the skin.…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
Chromium Picolinate: An essential mineral supplement for faster weight loss Did you know that about 1.6 million deaths were directly linked to diabetes globally? How…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
The real reason why you shouldn’t be eating ramen noodles Instant ramen noodles might be your go-to snack for your hunger pangs. But with each…
cancer facts
8 hard-hitting truths no one tells you about cancer Did you know that 1.5 million new cases of cancer are reported every year? Can…
diabetes symptoms in women
FBS Test – Fasting Blood Sugar FBS or fasting blood sugar test is a blood test that is used to determine…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
BRAT Diet: What is the right way to follow this diarrhea-relieving diet? BRAT diet, a simple diet consisting of just bananas, rice, applesauce, and toast, can help…
Piaget stages: Do they accurately describe the way the human brain develops?  A common assumption was that children are less competent thinkers as compared to adults, but…
Tamarind: The top health benefits of this staple Asian ingredient Did you know this sweet and sour pulpy fruit does more than just add a…
Silicon Dioxide: How can a component of sand be essential to your wellbeing? Silicon is one of the most abundant elements in the nature. Find out how silicon…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
magnesium test
Magnesium Test The magnesium test is a blood test that is generally prsecribed when an individual starts…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
Stye : The best natural home remedies to ease the pain Styes developing inside the eyelid tend to be more painful whereas external styes are less…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
Pescatarian Diet 101: What are the inherent health advantages of this diet? People opt to become a pescatarian in order to enrich their bodies with the essential…
Vitamin K2: 8 reasons why you need this bone-building & cancer-fighting nutrient Vitamin K2 is claimed to be essential for your bone health, for reducing the risk…
ketoacidosis diabetes
HB1Ac Test HB1Ac test is an important blood test that is used to measure the levels of…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
Dragon Fruit – Blessing from Nature’s Basket The dragon fruit is packed with nutrients and yet low on calories and is the…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
Eustachian Tube : Functions and top home remedies to prevent its infection Pressure equalization, mucus drainage and protecting the middle ear from bacteria and viruses are the…
How accurate is the hair follicle drug test? Hair follicle drug test is one of the best ways to identify drug use in…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
Astaxanthin: Why experts believe it could be 550x more potent than vitamin E! What is astaxanthin and why is this new supplement on the block touted as the…
Epley maneuver: Why is this the best protection from the symptoms of vertigo? Epley maneuver is an exercise that can treat the symptoms of benign paroxysmal positional vertigo…
Hydroquinone: Is it the best topical treatment for hyperpigmentation? Darkening of the skin due to high melanin levels is called hyperpigmentation.  Hydroquinone interferes with melanin…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
How do neutrophils protect you from fatal bacterial attacks? During an infection, certain enzymes alert the mature neutrophils.  Neutrophils then travel through the bloodstream…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
cold flu sinus treatment
How to beat the common cold, flu, and sinus infection instantly? Can you guess some of the easiest tricks to treat cold and sinus infections? How…
Chlorella: Therapeutic powers of the billion-year-old algae now within your reach Chlorella - A billion year old nutrient-rich algae that can potentially ward off cancers and…
What to eat, what not to eat in the South Beach Diet? The South Beach Diet is one among the most popular weight loss programs that have…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
Fluoride: An indispensible mineral or a potential toxin ? Fluoride, the main ingredient of toothpaste, has shown a great potential as a cleanser. However,…
Vitamin B12: The unknown repercussions of this nutrient deficiency Vitamin B12 is also known as cobalamine; involved in the development of red blood cells…
Iron Deficiency: 7 major side-effects and steps to overcome them Iron is involved in many vital functions, starting from oxygen transport to healthy fetal development.…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test…
Oxalates: How healthy greens can sometimes be bad news for your kidneys Oxalates are compounds present in a majority of healthy foods. However, at times an overconsumption…
Appendix pain: Recent findings on this not-so vestigial organ The exact function of the appendix is still not clear. Some consider it as an…
Nipah Virus epidemic
Is shingles contagious? If yes, then how can you prevent this infection? What is shingles? How is different from chicken pox? Do adults get shingles? How contagious…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
paleo keto diet
Paleo vs. Keto: Which diet plan is best suited for your body goals? Is eating like a caveman the right way to go? Can you really eat fats…
High Fiber Diet – Fire up your fiber intake for these health benefits! Regular bowels, healthy detox, higher immunity, and guaranteed weight loss - a high fiber diet…
Moringa drink
Moringa: This could be the most nutrient-dense food known to us! Moringa is a lush green tree brimming with over 90 essential nutrients required for a…
almonds healthy
9 reasons why almonds should be consumed daily Almonds are filled with nutrients and energy and are used since ancient times.  The bitter…
Cayenne: The remarkable benefits of these red hot chili peppers These may make you rush for a glass of water, but cayenne pepper is actually…
DASH Diet: What to eat in a “Dietary Approach to Stop Hypertension”? If you or your loved one is suffering from chronic hypertension (high blood pressure), dash…
Latest findings on Kombucha; a teacup full of yeast and bacteria How can a tea consisting of a live culture of bacteria & fungi be healthy?…
Colloidal silver benefits
Colloidal silver: An essential dietary supplement or yet another pharmaceutical hoax? Colloidal silver is hailed as an effective home remedy for infections. Many believe it can…
Top Natural Repellents for Mosquitoes with negligible side-effects What are the best ways to keep mosquitos away from you? Try these natural and…
Is bronchitis contagious? And how to prevent this infection? It is acute bronchitis that is contagious which means you can contract it from another…
General adaptation syndrome: Understanding stress, one step at a time The struggle of the body to produce hormones during a stressful situation is the main…
Hot cups for detox? Read all about the ancient technique of cupping Did you know inverted hot cups on your back can squeeze out and eject toxins…
Poop chart: Top things you didn’t you your poop could reveal about you Bristol poop chart was designed during the 1990s in order to help doctors identify various…
Balneotherapy jacuzzi
5 things you didn’t know about balneotherapy and how you can do it at home Sauna baths have been popular since a long time. But how much more beneficial can…
Helicobacter pylori IGA
Helicobacter Pylori – IgA Test The H.pylori IgA test is a blood test used to identify the level of IgA…
folate test
Folate test The Folate test is used to measure and monitor the levels of folic acid in…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are…
lose pregnancy weight
5 most effective ways you can lose those pregnancy pounds! Are you looking for ways to get back into shape? Scared of crash diets? Don't…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your…
oral hygiene tips
6 shocking consequences of bad oral hygiene (and how to avoid them) Did you know bad breath is not just turning off, but also harms your body…
essential amino acids
Amino acids: Building blocks of life for better mood and sex drive! Find out why amino acids are often called as the building blocks of life. And…
CBD oil safe
Cannabidiol benefits: Evaluating the “highs” of CBD Oil The word cannabis paints a picture of addicts. But did you know that CBD oil,…
calories healthy
Calories: How to keep a check on these for faster weight loss Did you know you can burn calories while sleeping? Calorie-burning is what causes weight loss.…
green poop causes
Green poop : What are the reasons and how can you correct it Ever sneak a peek down the toilet only to shockingly find green poop? Why does…
Salt dangers
Sodium chloride: The wonders and dangers of the simple table salt Sodium chloride is a salt containing sodium and chlorine ions at a 1:1 ratio. It…
Horny Goat Weed: Can it improve libido in human beings too? This plant got its name as Horny Goat Weed when one of the goats feeding…
Jackfruit: Slice your way into higher immunity, better digestion, & more… Native to the South East Asia, the jackfruit is a fruit brimming with thousands of…
Top 15 fat burning foods you need to start eating from today! Tired of going to gym everyday but seeing no change in your weight? Try these…
Sharpen your brain with these top brain-friendly foods! Did you know your diet could decide how razor sharp your memory is? Or that…
Muscle relaxers: Think twice before popping prescription drugs for muscle pain The market is brimming with OTC muscle relaxers. But these come with a host side-effects.…
How to scrub away stress and fatigue with an Epsom salt bath? Epsom salt is a popular home remedy for many skin ailments. Though there is a…
shakeology woman
Meal replacement or protein drink? Learn all about Shakeology and its claims Shakeology from Beachbody claims to be the most suitable shake that can aid in weight…
reflexology massage
Top reasons why you should go for a reflexology massage today Reflexology involves the application of pressure to your feet and hands to encourage self-healing. Could…
LFT-test
Liver Function Test – LFT LFT or Liver Function Test is a blood test used to determine the levels of…
anti-thyroglobulin antibody
Anti-Thyroglobulin Antibody test Anti-thyrogloubin antibody test measures the level of antibodies that attack the thyroid gland cells and…
ANTIPHOSPHOLIPIDANTIBODY(APL)_IgG
Antiphospholipid (APL) antibody-IgG The Antiphospholipid Antibody testing is a blood test used to determine an autoimmune disorder called…
HPV diegene hybrid dna detection
HPV Digene Hybrid DNA Detection test An HPV DNA test is a test used to detect 13 high-risk types of human…
Thyroid disorders
Thyroid Profile Thyroid profile is a panel of blood tests performed to check if an individual is…
Serotonin happiness
Serotonin: What you didn’t know about this “feel-good” chemical Serotonin : Did you know that this "feel-good" hormone could well impact your sleep cycle,…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.