Bananas are the fruit of a plant of the genus Musa (family Musaceae) , which are cultivated primarily for food, and secondarily for the production of fibers that are used, for example, in the textile industry. they are also cultivated for ornamental purposes.
The history of bananas is pretty exciting, since they are the result of a genetic mutation that evolved into a staple food of our society. In fact, bananas are probably the most widespread fruit crop in the whole world. For example, you will learn that the most widespread species – the “Cavendish” banana – was named after the Duke of Devonshire’s family! Today they are known for their sweet taste, good nutritional properties (see bananas nutrition facts) with their high content in potassium and fibers (and vitamins such as B6, C and A ), and best of all their ease of use: just peel and eat!
It is important to note that the real banana tree is actually a fruit that must be cooked before eating, has a green, red or brown color and has seeds: it is today the staple food of many african populations and is different from the bananas we are used to eat. The original banana is a cultivar used as a food (cooked or ground to make banana flour) and a a source of fibre. Banana leaves are also used to transport food or as umbrellas (since they are large and waterproof)
The yellow bananas we eat today are a cross between the green and the red banana tree (species Musa acuminata or the hybrid Musa x paradisiaca), and this cross is sterile (hence the lack of seeds in the banana).
There have been numerous studies showing the health benefits of bananas, and this has proven this fruit to be very convenient, both for its ease of consumption (especially in a fast-paced work environment) and for its nutritional properties.
Health Benefits of Bananas
makes them ideal for an immediate and slightly prolonged source of energy
- Reducing Depression
- Bananas contain tryptophan, an aminoacid that can be converted to serotonin, leading
to improved mood - Anemia
- Bananas are relatively high in iron, which helps the body’s hemoglobin function
- Constipation and Diarrhea
- Due to their content in fiber, they help restore a normal bowel function. In
addition, diarrhea usually depletes your body of important electrolytes (of which the
most important is potassium, contained in high amounts in bananas). They also contain
pectin, a soluble fiber (hydrocolloid) that can help normalize movement through the
digestive tract. - Eyesight Protection
- Research published in the Archives of Ophthalmology has proven that adults
consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing
age-related macular degeneration (ARMD), the primary cause of vision loss in older
adults, compared to persons who consume less than 1.5 servings of fruit daily. - Healthy Bones
- Bananas are an exceptionally rich source of fructooligosaccharide, a compound
that nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria
produce enzymes that increase our digestive ability and protect us from unhealthy
bacteria infections. Thanks to fructooligosaccharides, probiotic bacteria can increase
both in number and functionality, increasing our body’s ability to absorb calcium.
In addition, green bananas contain indigestible short chain fatty acids (SCFAs) that are
very nutrient to the cells that make up the mucosa of the stomach. These cells, when
healthy, absorb calcium much more efficiently - Healthy Kidney
- About 190,000 cases of kidney cancer are diagnosed each year.
Research published in the International Journal of Cancer has shown that daily
consumption of whole fruits and vegetables, especially bananas, is highly protective to
kidney health. The results show that, over a long timeframe (13.4 years), women eating
more than 2.5 servings of fruits and vegetable per day cut their risk of kidney cancer by
40%. Among the fruits, bananas were especially protective. Women eating bananas four to
six times a week halved their risk of developing the disease compared to those who did
not eat this fruit. The conclusion of the study is that frequent consumption of fruits
and vegetables, especially bananas, cabbage and root vegetables, may reduce risk of
kidney cancer. This is because bananas and many root vegetables contain especially high
amounts of antioxidant phenolic compounds, while cabbage is rich in sulfur, necessary for
effective detoxification of potential carcinogens. - Blood Pressure
- Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg),
thus having a perfect ratio for preventing high blood pressure. So much so, the US Food
and Drug Administration has just allowed the banana industry to make official claims for
the fruit’s ability to reduce the risk of blood pressure and stroke. - Heartburn
- Bananas have a natural antacid effect in the body, so if you suffer from heartburn,
try eating a banana for soothing relief. - Morning Sickness
- Snacking on bananas between meals helps to keep blood-sugar levels up and avoid
morning sickness. - Smoking
- Bananas can also help people trying to give up smoking. They contain vitamins B6 and
B12 they contain, as well as potassium and magnesium: these substances help the body
recover from the effects of nicotine withdrawal. - Ulcers
- This is the only raw fruit that can be eaten without distress in over-chronicle
cases. It also helps reduce acidity and reduces irritation. Bananas stimulate the cells
on the internal stomach lining to produce a thicker mucus (which protects against acid).
Additionally, bananas contain protease inhibitors that help eliminate bacteria in
the stomach that have been pinpointed as a primary cause of ulcers. - Nerves
- Bananas are high in B vitamins that have been shows to improve nerve function
- Mosquito Bites
- Many people report that rubbing the inside of a banana peel on a mosquito bite is
very effective in reducing itching and swelling - Stress Relief
- Bananas are high in potassium, which helps normalize the hearthbeat and regulate the
body’s water balance. During periods of high stress, our body’s potassium levels tend to
be rapidly depleted: eating bananas is a healthy way to rebalance them without using
drugs - Stroke Risk
- According to a study in The New England Journal of Medicine, eating bananas as part
of a regular diet can reduce the risk of death by strokes by as much as 40%.
Ever heard that bananas remedy hangovers? Alcohol is healthy up to some extent. However, a person must be wary of his unique alcohol tolerance so as not to end up with a nasty hangover the next day. Having too much to drink causes your body to lose potassium. This is why bananas are considered to be a natural remedy for hangovers.
How Alcohol Functions in the Body
An aching head, vertigo, dry mouth, nauseated stomach and fatigue are all common symptoms of a hangover. Large quantities of alcohol in your system can dehydrate you as it depletes your body of several essential minerals such as potassium and magnesium. This is the reason why you feel sick after heavy drinking.
When you drink soaring amount of alcohol, your body turns out to be exhausted of potassium. This is apparently because your body excretes lots of potassium during urination and sweating. Depletion of potassium in your body is the reason why you feel awful when you’ve got a hangover. You know the feeling of having those pounding headaches after partying all night.
Bananas Remedy Hangovers
Alcohol consumption dehydrates the body of potassium. To help replenish the amount of potassium, eating bananas can be a quick remedy. We all know that bananas have very high potassium content. A medium sized banana contains more than 450 mg of potassium. Also, bananas are a great source of magnesium which will relax the blood vessels and can relieve you from a thumping headache. Eating a banana will help you feel more at ease while letting the blood flow naturally. Bananas also contain B6 vitamins that further reduce hangover symptoms. Adding up, bananas are naturally filled with organic antacids that can cure heartburn. Your stomach might have a hard time digesting the alcohol you consumed. It could be churning out more and more stomach acid to digest the amounts of alcohol in your system. But with the help of the organic antacids in bananas, the acid in your stomach is neutralized, which consequently cures stomach problems such as acid reflux and nausea. The natural fruit sugars in bananas also help correct metabolism.
How to Cure a Hangover with Bananas
You could eat a couple of bananas along with a glass of water to alleviate hangover. But if you want the quickest approach to cure your hangover, you can make a banana milkshake with added honey. The milk rehydrates your body as well as treats your overly acidic stomach, while the honey builds up depleted levels of sugar in your body. If necessary, refrain from running off to do errands while you are still on the process of recovering from a hangover.
So, what happens next? Banana consumption should naturally clear up the extent of your hangover. Thanks to the potassium, vitamins b6, magnesium and fruit sugars in bananas! So the next time you party hard with friends and family, make sure that you have stocks of bananas at home. After all, you’ll definitely want to avoid hangovers after heavy drinking, don’t you.
ach and every cell in your body needs potassium. Potassium is a nutrient that is basically involved in many bodily functions. Your body needs potassium to ensure proper digestion, skeletal and muscle contraction, as well as chemical and electrical stimulation. While potassium is very vital to the body, excessive levels or hyperkalemia, can cause serious adverse reactions.
Banana Potassium Content
Bananas are undeniably a good source of potassium. One banana contains a potassium level of at least 450 milligrams. This is more than 20 percent of your daily requirement. Potassium is a mineral that helps maintain the acid-water balance in the body. It also helps in building muscles and improving cell communication by stimulating electrical signals between nerves and cells. When a particular electrolyte is either too great or too small, the body basically responds to correct the imbalance by pulling from other sources of electrolyte in the body. During this state, the person begins to sense that something is wrong.
Hyperkalemia
The normal potassium level in the blood is 3.5 to 5.0 mEq/L. Too much potassium in the body can trigger electrolyte imbalance. This happens when the serum potassium level shoots up to 5.3 mEq/L and higher. Hyperkalemia is the scientific or medical term for excessive levels of potassium present in the blood. Depending on the excess amount of potassium, hyperkalemia is categorized into mild, moderate and severe levels. The regulation of electrolytes in the body plays a very crucial role to keep everything else calm and smooth.
There are many causes of hyperkalemia. These include the use of potassium sparing diuretics, decreased aldosterone secretion, metabolic acidosis, rapid IV infusion, excessive use of potassium supplements, etc. Once hyperkalemia occurs, a person may experience muscle cramping and weakness in the lower extremities, and several other signs and symptoms.
Because potassium is a key electrolyte in muscle contraction, insufficient or profuse levels of these electrolytes can sure have adverse effects on the body. In essence, too much banana consumption can cause hyperkalemia, which will consequently trigger leg cramps.
Leg Cramps
Leg cramps are the painful result of the spontaneous tightening of muscle in the calf area and sometimes in the foot. These muscular contractions are often experienced at night, commonly affecting elder people than younger ones. If you are previously diagnosed to have hyperkalemia, taking bananas in the attempt to relieve leg cramping is not a good idea at all. Instead of peeling off a finger of banana, exercise and stretch the affected leg. Other techniques used to stop leg cramps include leaning forward against the wall, putting pressure on the calf, pointing the toes upward, walking a few steps, taking a warm bath, and applying ice massages to the muscles.
Hyperkalemia is diagnosed through blood testing. So before you overwhelm yourself with bananas all day, make sure you have your potassium levels monitored first by your doctor. Otherwise, you might just end up wondering what causes your leg cramps where bananas are in fact known as a remedy for cramps and spasms.
BANANA DIET
The banana diet, also known as The Morning Banana Diet, has become so popular in Japan that the fad has actually caused a nationwide banana shortage. Diet creators Hitoshi Watanabe who studied preventive medicine and Sumiko Watanabe who is a pharmacist introduced the banana diet to Japan and even to the world in 2008.
The Rules of the Morning Banana Diet
The Morning Banana Diet targets weight conscious individuals who want to lose weight easily and effectively. Followers of this fad eat as many bananas as they want but also need to strictly follow some rules. These rules include eating a finger (or more) of raw, uncooked and unfrozen banana for breakfast, eating normal for lunch and dinner, intake of room temperature water (not chilled or hot), taking an evening snack if necessary, taking dinner before 8pm, and going to bed early. The rationale why water has to be taken at room temperature is not certain but many theories believe that water that is neither cold nor hot improves digestion and reduces hunger.
Pros of Banana Diet
The diet is plain and simple. Perhaps one of the reasons why the Morning Banana Diet may work is that bananas can boost metabolism as well as improve digestion. Also, the high content of resistant starch in bananas promotes the feeling of fullness and blocks the absorption of some carbohydrates. Other benefits of banana diet include:
- Bananas are high in potassium, fiber, vitamin B6 and C
- Eating breakfast reduces that likelihood of overeating later in the day—the prime goal of banana diet
- Avoiding coffee at breakfast results to a more stable blood glucose level
- Refraining from eating after 8pm and sleeping early may reduce the tendency for eating high calorie mid-night snacks
- The diet combats constipation and discourages overeating
- Morning Banana Diet is cheap, unlike other popular diet programs
- The diet encourages its followers to sleep early, thus getting enough rest which brings several positive consequences
- The diet does not require you to take any pills or medications
Cons of Banana Diet
Bananas are essentially good sources of potassium but apparently, no food has all the required nutrients for your body. You also need protein, amino acids and fats for your diet. If you consume nothing but bananas, you will certainly miss some of the essential nutrients, minerals and vitamins that your body needs. For instance, a finger of banana only has 3 percent of your daily protein requirement. You have to take 33 of them to get enough protein that your body needs in a day. Apart from protein deficiency, bananas do not provide all other vitamins except for vitamins A, C and B6. Critics of the Morning Banana Diet stress that banana is never a “complete food”. Other health threats of banana diet include:
- Some critics believe that bananas are difficult to digest, therefore eating too much bananas can result to gastrointestinal nightmare
- Since dieters may take normal diet for lunch and dinner, it could be easy for them to consume excess calories
- The diet may not suit hypoglycemic followers
- The banana diet does not encourage exercise
- The diet cuts out dairy products hence there is a risk for calcium deficiency
- Eating too many bananas will lead to a major glucose spike, therefore there is a risk for diabetes
How to Effectively Do the Banana Diet
Diet plans such as the banana diet are used to stabilize and maintain body weight. If you are besieged by the Morning Banana Diet, perhaps it’s best to look at the diet plan and take into consideration the following guidelines.
For Breakfast: Eat a banana. While you are trying to lose weight, the Morning Banana Diet still allows you to eat one or more bananas for breakfast. The thing here is not to starve yourself to death for a slender physique.
For Lunch and Dinner: Eat your normal food plan for lunch and dinner while starting off with a piece of banana and a glass of water. Dinner must be eaten by 8pm.
For Snacks: a sweet snack of chocolate or cookies is allowed, while ice cream, a donut, or potato chips are not recommended. A good alternative for sweet snacks is popcorn, but watch out for excessive fat content. Avoiding sugar, alcohol, and diet drinks can create sugar craving which will consequently stall weight loss.
Exercise: The diet plan does not require rigid exercises, although a half-hour per day of walking is recommended. The creators of the Morning Banana Diet believe that stressful workouts could backfire overeating.
Restricting food may lead to nutritional deficiency, which is clearly bad for the health. Many people falsely believe that they are overweight when they are actually on a perfect fit. Here are some basic tips when following a dietary program:
- Buy a weighing scale and weigh yourself on a regular basis and at the time of the day.
- Make your diet to get support and increase your accountability.
- Stay positive. Diet results do not yield overnight.
- Reward yourself for achieving goals.
- Keep a spreadsheet of your diet and how much you eat.
- Eliminate one vice at a time.
- Always enjoy breakfast and do not be too restrictive on food
- Eat slowly. Savor your food.
- Take your time. You do not have to be on a diet for life after all.
As a general rule for dieting, before following any weight loss program, you need to submit yourself first for a thorough medical checkup to determine your suitability for the particular diet. Also, remember that no matter what dietary routine you choose to follow, none of that will truly matter if you are not determined enough to achieve the goal.
NUTRITION FACTS
Bananas, raw
Refuse: 36% (Skin)
Scientific Name: Musa X paradisiaca
NDB No: 09040 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams | Number of Data Points | Std. Error |
|---|---|---|---|---|
| Proximates | ||||
| Water | g | 74.91 | 20 | 0.286 |
| Energy | kcal | 89 | 0 | |
| Energy | kj | 371 | 0 | |
| Protein | g | 1.09 | 12 | 0.022 |
| Total lipid (fat) | g | 0.33 | 19 | 0.067 |
| Ash | g | 0.82 | 12 | 0.03 |
| Carbohydrate, by difference | g | 22.84 | 0 | |
| Fiber, total dietary | g | 2.6 | 13 | 0.129 |
| Sugars, total | g | 12.23 | 8 | 1.034 |
| Sucrose | g | 2.39 | 8 | 0.546 |
| Glucose (dextrose) | g | 4.98 | 8 | 0.806 |
| Fructose | g | 4.85 | 8 | 0.658 |
| Lactose | g | 0.00 | 8 | 0 |
| Maltose | g | 0.01 | 8 | 0.014 |
| Galactose | g | 0.00 | 8 | 0 |
| Starch | g | 5.38 | 8 | 0.564 |
| Minerals | ||||
| Calcium, Ca | mg | 5 | 45 | 0.047 |
| Iron, Fe | mg | 0.26 | 42 | 0.001 |
| Magnesium, Mg | mg | 27 | 45 | 0.475 |
| Phosphorus, P | mg | 22 | 45 | 0.171 |
| Potassium, K | mg | 358 | 45 | 1.911 |
| Sodium, Na | mg | 1 | 45 | 0.395 |
| Zinc, Zn | mg | 0.15 | 45 | 0.001 |
| Copper, Cu | mg | 0.078 | 45 | 0.011 |
| Manganese, Mn | mg | 0.270 | 45 | 0.007 |
| Fluoride, F | mcg | 2.2 | 1 | |
| Selenium, Se | mcg | 1.0 | 31 | 0.289 |
| Vitamins | ||||
| Vitamin C, total ascorbic acid | mg | 8.7 | 8 | 0.434 |
| Thiamin | mg | 0.031 | 12 | 0.006 |
| Riboflavin | mg | 0.073 | 12 | 0.008 |
| Niacin | mg | 0.665 | 12 | 0.002 |
| Pantothenic acid | mg | 0.334 | 12 | 0.01 |
| Vitamin B-6 | mg | 0.367 | 12 | 0.01 |
| Folate, total | mcg | 20 | 11 | 0.472 |
| Folic acid | mcg | 0 | 0 | |
| Folate, food | mcg | 20 | 11 | 0.472 |
| Folate, DFE | mcg_DFE | 20 | 0 | |
| Choline, total | mg | 9.8 | 0 | |
| Betaine | mg | 0.1 | 1 | |
| Vitamin B-12 | mcg | 0.00 | 0 | |
| Vitamin B-12, added | mcg | 0.00 | 0 | |
| Vitamin A, IU | IU | 64 | 0 | |
| Vitamin A, RAE | mcg_RAE | 3 | 0 | |
| Retinol | mcg | 0 | 0 | |
| Vitamin E (alpha-tocopherol) | mg | 0.10 | 15 | 0.054 |
| Vitamin E, added | mg | 0.00 | 0 | |
| Tocopherol, beta | mg | 0.00 | 15 | 0 |
| Tocopherol, gamma | mg | 0.02 | 15 | 0.015 |
| Tocopherol, delta | mg | 0.01 | 15 | 0.01 |
| Vitamin K (phylloquinone) | mcg | 0.5 | 6 | 0.075 |
| Lipids | ||||
| Fatty acids, total saturated | g | 0.112 | 0 | |
| 4:0 | g | 0.000 | 0 | |
| 6:0 | g | 0.000 | 0 | |
| 8:0 | g | 0.000 | 0 | |
| 10:0 | g | 0.001 | 4 | |
| 12:0 | g | 0.002 | 4 | |
| 14:0 | g | 0.002 | 4 | |
| 16:0 | g | 0.102 | 5 | |
| 18:0 | g | 0.005 | 5 | |
| Fatty acids, total monounsaturated | g | 0.032 | 0 | |
| 16:1 undifferentiated | g | 0.010 | 5 | |
| 18:1 undifferentiated | g | 0.022 | 5 | |
| 20:1 | g | 0.000 | 0 | |
| 22:1 undifferentiated | g | 0.000 | 0 | |
| Fatty acids, total polyunsaturated | g | 0.073 | 0 | |
| 18:2 undifferentiated | g | 0.046 | 5 | |
| 18:3 undifferentiated | g | 0.027 | 5 | |
| 18:4 | g | 0.000 | 0 | |
| 20:4 undifferentiated | g | 0.000 | 0 | |
| 20:5 n-3 | g | 0.000 | 0 | |
| 22:5 n-3 | g | 0.000 | 0 | |
| 22:6 n-3 | g | 0.000 | 0 | |
| Cholesterol | mg | 0 | 0 | |
| Phytosterols | mg | 16 | 0 | |
| Amino acids | ||||
| Tryptophan | g | 0.009 | 0 | |
| Threonine | g | 0.028 | 0 | |
| Isoleucine | g | 0.028 | 0 | |
| Leucine | g | 0.068 | 0 | |
| Lysine | g | 0.050 | 0 | |
| Methionine | g | 0.008 | 0 | |
| Cystine | g | 0.009 | 0 | |
| Phenylalanine | g | 0.049 | 0 | |
| Tyrosine | g | 0.009 | 0 | |
| Valine | g | 0.047 | 0 | |
| Arginine | g | 0.049 | 0 | |
| Histidine | g | 0.077 | 0 | |
| Alanine | g | 0.040 | 0 | |
| Aspartic acid | g | 0.124 | 0 | |
| Glutamic acid | g | 0.152 | 0 | |
| Glycine | g | 0.038 | 0 | |
| Proline | g | 0.028 | 0 | |
| Serine | g | 0.040 | 0 | |
| Other | ||||
| Alcohol, ethyl | g | 0.0 | 0 | |
| Caffeine | mg | 0 | 0 | |
| Theobromine | mg | 0 | 0 | |
| Carotene, beta | mcg | 26 | 10 | 2.167 |
| Carotene, alpha | mcg | 25 | 8 | 4.438 |
| Cryptoxanthin, beta | mcg | 0 | 6 | 0 |
| Lycopene | mcg | 0 | 6 | 0 |
| Lutein + zeaxanthin | mcg | 22 | 6 | 2.52 |
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