Do you know about the nutritional importance of bananas? Dr. Shikha of Nutrihealth systems is explaining here about the Nutritional value of Banana, Nutrition Facts of banana and Health & Nutrition Benefits of Eating Bananas.
Banana – Nutritional Importance
Banana has a great nutritional significance. The fruit is composed mainly of water as well
as carbohydrates which provides energy in the human body. The unripe fruit contains
more starch and less sugar as compared to the ripe fruits; its edible portion, which easily
digestible, is about 7%.
Banana contains eleven vitamins, among them are vitamins A, B, and C. Although fat
and protein contents are very low, bananas are rich in some minerals, notably phosphorus
which is essential for bone development, and calcium. Calorific value is 1 calorie per
gram. Chemical composition varies among the different cultivars.
Nutritional value of Banana per 100 g (3.5 oz)
Energy 371 kJ (89 kcal)
Carbohydrates 22.84 g
Sugars 12.23 g
Dietary fiber 2.6 g
Fat 0.33 g
Protein 1.09 g
Vitamin A equiv. 3 μg (0%)
Thiamine (Vit. B1) 0.031 mg (2%)
Riboflavin (Vit. B2) 0.073 mg (5%)
Niacin (Vit. B3) 0.665 mg (4%)
Pantothenic acid (B5) 0.334 mg (7%)
Vitamin B6 0.367 mg (28%)
Folate (Vit. B9) 20 μg (5%)
Vitamin C 8.7 mg (15%)
Calcium 5 mg (1%)
Iron 0.26 mg (2%)
Magnesium 27 mg (7%)
Phosphorus 22 mg (3%)
Potassium 358 mg (8%)
Zinc 0.15 mg (1%)
Banana Nutrition Facts
• A banana contains Vitamin C, potassium and dietary fiber.
• Bananas do not contain sodium, fat or cholesterol.
• The Vitamin C, which is found in bananas, helps the body to defend and heal
against infections. This vitamin also proves valuable in the synthesis of the
connective tissue, absorption of iron and the formation of blood.
• Not only are bananas rich in vitamin C, they also contain potassium. Potassium is
a mineral that helps in the building of muscles and protein synthesis. This is done
as potassium stimulates nerve impulses for muscle contraction.
• A diet rich in potassium is said to reduce the risk of hypertension and stroke. As
bananas are free from sodium and very rich in potassium, they can be included in
the diet to reduce the risk of high blood pressure.
• Bananas contain three natural sugars, sucrose, fructose and glucose along with
fiber. A banana thus gives an instant and substantial boost of energy.
• A banana contains Vitamin B6, which helps in the synthesis of antibodies in the
immune system apart from red blood formation, protein metabolism and
functioning of the central nervous system.
• No other fruit contain more digestible carbohydrates than bananas. This is
advantageous because, the body burns off calories from carbohydrate more easily
and quickly than calories from fat or protein.
Health & Nutrition Benefits of Eating Bananas
• The fiber content present in banana helps in lowering cholesterol level in the
• Banana helps in soothing an upset stomach and is also beneficial for those
suffering from diarrhea.
• Bananas have been found to provide immediate relief to those having a hangover.
• Bananas is said to help in alleviation of problems associated with premenstrual
• A milkshake of fresh bananas, non-fat frozen yogurt and honey is said to ease
headache and hydrate the body.
• The vitamins and minerals present in a banana make it a good post-exercise
• The potassium content in banana regulates blood chemistry (particularly Ph) and
prevents it from becoming too acidic.
• The magnesium content of a banana helps a person in recovering from fatigue.
• Bananas have also been associated with brain stimulation.
Banana has been found to have positive effects in relation to the following ailments:
• Blood Pressure
• Bowel Problems
• Heart Problems
• Morning Sickness
• Nervous Disorders
Interesting Facts About Bananas
• The word banana is derived from the Arab word "banan," which means finger.
• Bananas are harvested green because they keep ripening even after they are
• Unlike most other fruits that grow on trees, bananas grow on plants.
• An average American is said to consume more than 28 pounds of bananas every
• Brisbane holds the world record for the longest banana split, which measured 7.3
• 3 medium bananas would weigh about a pound.
• Despite that fact that bananas love a tropical climate, they are grown in Iceland
too, by heating the soil with geysers.