Source Of
- Vitamin B6
- Fiber
- Potassium
- Magnesium
- Vitamin C
- Manganese
What are the nutritional facts about bananas?
☾ 30 Bonkers Nutrition Facts about Bananas ☾
- Bananas are low in calories. The average banana will contain around 89 calories, making them a fantastic low-calorie snack that’s well worth tucking into for a lengthy energy release.
- They are low in fat, but high in natural sugars. Of course, they are also famously low in fat – the same with most fruit. ...
- There are more than a few types of sugar! ...
What are the health benefits of eating bananas?
Health Benefits of Bananas
- Powerful potassium: A medium banana gives you 450 milligrams, which is 13% of what you need every day. This mineral is a big player in heart health.
- A happier belly: It seems bananas are good for your tummy, too. The yellow fruit is a source of prebiotics. ...
- The right amount of carbs: Like all fruits, bananas have carbs. ...
What are some healthy facts about bananas?
Bananas are high in potassium, again, one of the most well-known nutrition facts about bananas. If your diet has good levels of potassium in it, this can help lower blood pressure in people with elevated levels, benefiting heart health. Vitamin B6. Bananas are a good source of vitamin B6.
Is banana good or bad for You?
Bananas are healthy and nutritious, there is no doubt about that. They are also high in fiber, but low in calories. If you are trying to lose weight, then there is absolutely nothing wrong with eating bananas as a part of a balanced, real food based diet. Similarly, you may ask, can bananas be bad for you?
Do bananas have phytonutrients?
Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.
What phytochemicals are in bananas?
The peel several banana showed similar qualitative phytochemicals. The major of phytochemicals identified in these extracts were alkaloids, flavonoids, tannins and polyphenols. The antioxidant activity was assessed using the 2,2-diphenyl-1-picrylhydrazyl assay.
Are bananas high in phytochemicals?
Banana is known to be rich not only in carbohydrates, dietary fibres, certain vitamins and minerals, but is also rich in many health-promoting bioactive phytochemicals.
What fruit has the most phytonutrients?
Phytonutrient rich foodsRed, orange and yellow vegetables and fruit (such as tomatoes, carrots, peppers, squash, sweet potatoes, peaches, mangos, melons, citrus fruits, and berries)Dark green leafy vegetables (such as spinach, kale, bok choy, broccoli, Swiss chard, and romaine lettuce)Garlic, onions, chives and leeks.More items...•
What chemical in bananas makes happy?
serotoninMany of the foods we eat naturally contain serotonin. Bananas are a prime example of nutritious food that may help promote the mood-boosting benefits of serotonin.
Which of the 6 nutrients are represented in bananas?
Bananas contain fiber, potassium, folate, and antioxidants, such as vitamin C. All of these support heart health. A 2017 review found that people who follow a high fiber diet have a lower risk of cardiovascular disease than those on a low fiber diet.
What foods contain the most phytochemicals?
Foods high in phytochemicals include the following:Broccoli.Berries.Soynuts.Pears.Turnips.Celery.Carrots.Spinach.More items...
What are 5 phytochemicals?
Phytochemicals include compounds such as salicylates, phytosterols, saponins, glucosinolates, polyphenols, protease inhibitors, monoterpenes, phytoestrogens, sulphides, terpenes, lectins, and many more.
What is the most abundant element in banana?
Bananas are high in potassium, a mineral that promotes heart health and normal blood pressure. One medium-sized banana contains around 0.4 grams of this mineral. According to a large analysis of many studies, daily consumption of 1.3–1.4 grams of potassium is linked to a 26% lower risk of heart disease ( 10 ).
What is the number 1 healthiest fruit in the world?
Citrus fruits and berries may be especially powerful for preventing disease. A 2014 study ranked “powerhouse” fruit and vegetables by high nutrient density and low calories. Lemons came out top of the list, followed by strawberry, orange, lime, and pink and red grapefruit.
What fruit has the highest antioxidant?
BlueberriesBlueberries According to a FRAP analysis, blueberries have up to 9.2 mmol of antioxidants per 3.5 ounces (100 grams) ( 3 ). Several studies even suggest that blueberries contain the highest amount of antioxidants among all commonly consumed fruits and vegetables ( 9 , 10).
What is considered the healthiest fruit?
9 of the healthiest fruits on the planet.Cranberries.Blueberries.Tart cherries.Elderberry.Pomegranates.Red grapes.Citrus fruits.Apples.More items...
What fruits have phytochemicals?
Sources of phytochemicals Anthocyanins are found in red and blue fruits (such as raspberries and blueberries) and vegetables. They help to slow the aging process, protect against heart disease and tumors, prevent blood clots, and fight inflammation and allergies. Biflavonoids are found in citrus fruits.
What antioxidants are in bananas?
They contain several types of potent antioxidants, including flavonoids and amines ( 3 ). These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses ( 16 , 17 ). They help prevent oxidative damage to your cells caused by free radicals.
What potassium compound is in bananas?
potassium carbonateIt is most likely in the form of potassium carbonate, but some chloride could be present along with various sodium salts.
Calories in banana
Health benefits of banana are – it provides calories with a very negligible amount of fat. A medium size banana can supply 105 calories with a number of minerals. As banana provides negligible amount of fat and has no Cholesterol, you can select banana for weight loss meal.
Carbohydrates in banana
One of the top source of Carbohydrates. Carbohydrates are the key source of energy for human body. Human body breaks down carbohydrates into glucose. For low Glycaemic index (51+/- 3), banana isn’t going to rise your blood sugar too much. A medium size banana provides 27 g Carbohydrate (Dietary fiber 3.1 g, Sugar 14 g).
Minerals in banana
Eating banana every day means you are taking good amount of minerals every day. Mineral concentrations of banana fruit grown at different countries are different. On an average 100gm of banana gives you 358 mg Potassium which is 10% (based on a 2,000 calorie diet).
Vitamins in banana
Bananas are considered as rich source of several vitamins specially vitamin B6 and vitamin C, among all other Nutrients in bananas. One 100gm banana can provide 14% vitamin C, and 20% Vitamin B-6 based on a 2,000 calorie diet.
Banana keeps heart healthy
Banana helps to keep your heart in good condition. High amount of Potassium of banana control blood pressure as well as keeps heart rate stable. It reduces the risk of cardiac disease against bad effect of high blood pressure. Those who takes sufficient amount of potassium have up to a 27% lower risk of cardiac disease.
Banana improve digestion system
One 7 – 8’’ Banana contain almost 3mg fiber that makes it a very significant source. Bananas contain Pectin and resistant starch of fiber at different stage. Soluble resistant starch found in green banana that escapes digestion. Main green banana benefits is – it’s an ideal choice of food suggested for diarrhea treatment.
Bananas promote Weight Loss
Do bananas burn fat? Still no strong evidence found in which you will get direct answer, yes or no. But for several important nutrients in bananas makes it a weight loss friendly fruit. Eating banana everyday means taking 12% dietary fiber and the resistant starch regularly been connected to less weight gain.
Carotenoids
Carotenoids are pigments in plants that are responsible for the bright-colored hues of vegetables and fruits. There are more than 600 carotenoids, and they must be consumed through foods and sources of fat. Some common types of carotenoids include:
Ellagic acid
Ellagic acid is a phytochemical known for reducing cancer risk and lowering cholesterol. Ellagic acid has antioxidant and anti-inflammatory properties. The highest levels of ellagic acid are present in raspberries. Other foods rich in this compound include:
Resveratrol
Resveratrol is found predominantly in grapes — specifically, the grape skin — and wine. This compound supports cardiovascular and cognitive health. Resveratrol has also been associated with increased cerebral blood flow.
Flavonoids
Flavonoids are one of the largest groups of phytonutrients. This compound is rich in antioxidant properties and anticancer activity. There are many subgroups of flavonoids, including:
Phytoestrogens
These compounds are associated with reducing the risk of cancer, heart disease, and osteoporosis.
Glucosinolates
Glucosinolates are compounds found predominantly in cruciferous vegetables. They are known for helping to regulate inflammation, metabolic function, and stress responses. Glucosinolates have also been associated with cancer prevention.
Nutrition Facts
The following data shows the nutrition profile for one medium banana, which weighs approximately 118 grams.
Green Bananas Are a Source of Resistant Starch
Interestingly, the starch-to-sugar content of bananas can change depending on the relative ripeness of the fruit.
Blood Sugar Response
There is a varying degree of blood sugar response to all carbohydrate-containing foods.
Bananas May Have Benefits For the Gut Microbiota
As previously mentioned, bananas can have a prebiotic effect due to their resistant starch content.
Phytonutrient Content
Bananas are not a significant source of phytonutrients compared to fruit like blueberries and blackberries.
Potential Benefits For Treating Shigellosis
The bacteria Shigella can cause an infectious disease called shigellosis which mainly affects children.
Final Thoughts
Overall, bananas are not as nutrient-dense as certain other fruits such as berries.
Potassium
Probably the best-known micronutrient in bananas is potassium, although bananas are not the richest source of this mineral. Adults need about 4,700 milligrams of potassium daily, and one medium banana supplies 422 milligrams, or just under 9 percent of the recommended daily allowance.
Vitamin C
When looking for good food sources of vitamin C, add bananas to your list. One medium banana supplies 10.3 milligrams of vitamin C, or 11 and 14 percent of the RDA for adult men and women, respectively. An antioxidant, vitamin C helps prevent damage to cells that can lead to cancer and cardiovascular disease.
Other Minerals
Bananas contain small amounts of other minerals, including magnesium and phosphorus, two minerals that work with calcium to support healthy bones and teeth. A medium banana provides 7 percent of the RDA for magnesium for men and 10 percent for women.
Other Vitamins
Folate, one of the B vitamins, is also available in bananas. One medium banana provides 24 micrograms, or 6 percent of the daily requirement for adults. However, pregnant and lactating women require higher amounts of folate for the proper development of their babies’ brains and nervous systems.
Carotenoids
More than 600 carotenoids provide yellow, orange, and red colors in fruits and vegetables.
Ellagic Acid
Ellagic acid is found in a number of berries and other plant foods, especially:
Bananas
The amount of vitamin B6 you get from a banana depends on the size of banana you eat. An extra-large banana supplies 0.56 milligrams, or 43 percent of the 1.3 milligrams of vitamin B6 you need each day. A large banana delivers 0.50 milligrams of vitamin B6, or 38 percent of your daily requirement.
Vitamin B6
Vitamin B6 is a water-soluble vitamin, which means that your body doesn't store excess. That's why it's so important to get plenty of vitamin B6 each day. The nutrient enables your body to make antibodies that help fight off infections. Vitamin B6 also keeps your nerves working right and helps regulate your blood sugar levels.
Additional Benefits
Bananas offer you much more than a healthy dose of vitamin B6. They also supply vitamin C for a strong immune system and magnesium for healthy muscles. Bananas also provide a tiny amount of folate, which helps prevent certain birth defects.
Eating Bananas
Simply peeling a banana and eating it is one of the easiest ways to add the nutritious fruit to your diet. The mild flavor or bananas pair well with numerous other foods, too. Add sliced bananas to a fruit salad or mash them and stir them into your favorite bread or muffin recipe.
Diterpenes
Cafestol Coffea arabica in unfiltered form such as French press coffee or Turkish coffee / Greek coffee.
Monoterpenes
Limonene oils of citrus, cherries, spearmint, dill, garlic, celery, maize, rosemary, ginger, basil.
