Banana Health Benefits & Nutritional Information:
This article highlights four great health benefits of bananas that have been supported by recent literature. We will review the nutritional data about bananas and follow up with the main health benefits.
Fiber
One banana contains approximately 10% of the recommended daily value of fiber. Fiber helps maintain bowel health and lowers cholesterol.
Potassium
Bananas are also moderately high in potassium. Potassium is important for heart health, skeletal contraction, and muscle function.
Vitamin C
Bananas also contain vitamin C. Vitamin C assists with collagen production and protects the immune system.
Continue reading to learn more about the health benefits of bananas. Detailed nutrition data is provided below.
Banana Nutrition Facts
| % Daily Value* | ||
|---|---|---|
| Serving Size | 100g | |
| Calories | 89 | 4% |
| Fat | 0.3g | 1% |
| Protein | 1.1g | 2% |
| Carbohydrate | 22.8g | 8% |
| Sugars | 12.2g | 24% |
| Fiber | 2.6g | 10% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0.1g | 1% |
| Calcium, Ca | 5mg | 0% |
| Iron, Fe | 0.3mg | 1% |
| Potassium, K | 358mg | 8% |
| Magnesium, Mg | 27mg | 6% |
| Vitamin A, RAE | 3μg | 0% |
| Vitamin C | 8.7mg | 10% |
| Vitamin B-12 | 0μg | 0% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Values
Glycemic Index (GI) = 51
Glycemic Load (GL) = 11.628
| GI | GL | |
| Low | 0 – 55 | 0 – 10 |
| Medium | 56 – 69 | 11 – 19 |
| High | 70 – 100 | 20+ |
*This Glycemic Load (GL) value is based on a serving size of 100g.
Health Benefits of Bananas
Read below to discover four potential benefits of adding more bananas to your diet.
1. Improve digestion
Since bananas are high in fiber, eating them can improve your digestive health. The resistant starch from unripe bananas is also beneficial for gut and intestinal health.
2. Protect heart health
The potassium in bananas will help lower blood pressure and potentially lower the risk of developing heart disease. Plus, the magnesium in bananas is beneficial for cardiovascular health as it improves the delivery of oxygen to the heart.
3. Lower the risk of illness
Bananas are also rich in antioxidants which further reduce the risks of developing heart problems and degenerative illnesses related to aging. Furthermore, some studies have shown that the antioxidant compounds in bananas could reduce the risk of kidney cancer.
4. Facilitate weight loss
Green unripened bananas are much higher in resistant starch and fiber. Therefore, eating bananas before they turn yellow will help you feel full, decrease your appetite, and reduce future cravings.
Summary
To conclude, adding a portion of bananas to your weekly diet will help improve digestion, strengthen heart health, lower the risk of age-related illnesses, and potentially reduce belly fat.
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References
- https://foodstruct.com/food/bananas
- https://tools.myfooddata.com/nutrition-facts.php?food=9040&serv=100g&qty=1
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- https://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/vitamin-c1.htm
- https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#1
- https://www.healthline.com/nutrition/11-proven-benefits-of-bananas#section5
- https://www.sharecare.com/health/magnesium/what-magnesium-does-heart-health
Image Sources
- https://pxhere.com/en/photo/1270263
- https://pxhere.com/en/photo/666944
