The benefits of bananas include being good for digestion and aiding weight loss. It is a very useful fruit for heart health. Potassium vemagnesium Since it is a source of fluid, it works in maintaining the fluid and pH balance that the body uses for nerve and muscle function.
The starches in its content turn into sugar as it matures. The resistant starch in bananas is fermented in the intestines, where bacteria feed. This delicious fruit contains antioxidants such as phenolic compounds and carotenoids. In this way, protecting cells from oxidative damage is perhaps the most important of the benefits of bananas.
Banana also has serotonin,dopamine and rich in norepinephrine. These neurotransmitters help regulate heart rate, blood pressure, and mood.
The benefits of bananas are too numerous to count. From skin health to benefits to the brain and kidneys, the benefits of bananas to the body are very important.
Benefits of Banana
Nutritional value of banana
One medium banana contains about 105 calories, most of which come from carbohydrates. The nutritional value of 100 grams of banana is as follows:
Calories: 105
Fat : 0.4g
Sodium: 1.2mg
Carbohydrates: 27g
Fiber : 3.1g
Sugars: 14.4g
Protein: 1.3g
Potassium: 422mg
Vitamin C: 10.3mg
Magnesium: 31.9mg
Banana carbohydrate value
Banana is a rich source of carbohydrates. The carbohydrate composition changes drastically during ripening. The main ingredient of unripe bananas is starch.Green bananacontains 70-80% starch on a dry weight basis.
During ripening, the starch is converted into sugar and less than 1% when the banana is fully ripe. The most common sugars found in ripe bananas are sucrose, fructose, and glucose. In ripe bananas, the total content of sugars is more than 16% of the fresh weight.
The glycemic index of banana It varies between 42-58 depending on maturity. The fruit has a low glycemic index, a highresistant starch and fiber content and does not raise blood sugar quickly after a meal.
Banana protein value
The vast majority of calories in fruit come from carbohydrates. There is only a small amount of protein and fat. Protein and fat make up less than 8% of a banana's total calorie content.
Banana fiber content
The starch found in unripe bananas is highly resistant starch and, as the name suggests, is resistant to digestion. Therefore, it is a kind of lift.
Resistant starch has beneficial effects on gut health. a short chain fatty acid butyrate is fermented by bacteria in a process that occurs and passes into the large intestine.
Bananas are also a good source of other types of fiber, such as pectin. Some of the pectin in the fruit is water soluble. When ripe, the proportion of water-soluble pectin increases, which is one of the main reasons it gets softer as it ripens.
Banana vitamin value
Potassium: Bananas are a good source of potassium. Taking high amounts of potassium has a positive effect on heart health by lowering blood pressure in those with high blood pressure.
Vitamin B6: It is high in vitamin B6. One medium banana provides 6% of the recommended daily intake of vitamin B33.
C vitamin: Like most fruits, bananas are a good source of vitamin C.
Magnesium: Banana is a goodmagnesium is the source. Magnesium is a very important mineral in the body and is needed to perform hundreds of different processes.
Other plant compounds found in bananas
Fruits and vegetables contain many bioactive plant compounds, including bananas. The benefits of bananas, such as reducing stress, inflammation and the risk of chronic diseases, are due to the various plant compounds in its content.
Dopamine: It is an important neurotransmitter in the brain. It acts as a powerful antioxidant.
Catechin: Bananas contain several antioxidant flavonoids, especially catechins. These provide various health benefits, such as a reduced risk of heart disease.
What are the benefits of banana?
Contains beneficial nutrients
Bananas are among the most consumed fruits in the world. It is green before ripening, turning yellow as it matures.
It contains a considerable amount of fiber as well as some antioxidants.
1 banana is about 105 calories. It consists almost exclusively of water and carbohydrates. On the other hand, it contains very little protein. There is almost no oil.
The carbohydrates in the green, unripe fruit consist mostly of starch and resistant starch. As it matures, starch turns into sugar (glucose, fructose, and sucrose).
Is banana good for diabetes?
This fruit is rich in pectin, a type of fiber that gives it its spongy structural form.
The immature ones contain resistant starch, which acts as soluble fiber and survives digestion.
Both pectin and resistant starch stabilize blood sugar after meals. It slows the emptying of the stomach and reduces appetite.
The glycemic index of bananaranged from low to medium. Ripe bananas have a glycemic index of about 60, while immature ones have a glycemic value of about 30. Its average value is 51.
One of the benefits of bananas is that it does not cause rapid fluctuations in blood sugar levels in healthy individuals.
However, this may not be true for people with type 2 diabetes. Those with diabetes should consume ripe bananas with caution.
Fiber improves digestion. A medium banana contains about 3 grams of fiber.
This indicates that it is a pretty good source of fiber and adds to the benefits of bananas.
Benefits of Banana for the Heart
Bananas are a great source of potassium.
Potassium-rich diet lowers blood pressure, minimizing the risk of heart disease.
This useful fruit, It contains a good amount of magnesium, which is important for heart health.
It is beneficial to the kidneys
Potassium is essential for blood pressure control and healthy kidney function.
Being a good source of potassium, the fruit is particularly beneficial for maintaining kidney health.
It is a beneficial food for those who exercise
Banana is an excellent food for athletes due to its mineral content and easily digestible carbohydrates.
Helps reduce exercise-induced muscle cramps and pain.
Provides excellent nutrition during and after endurance training.
Good for the brain
Banana, which improves cognitive functionVitamin B6 is rich in terms.
The magnesium in its content facilitates the electrical activity between nerve cells in the brain.
Cells in the brain use glucose as fuel. Since our brain cannot store glucose, we must supply it regularly.
One of the benefits of banana is that it slowly releases the sugars in its content into the bloodstream. Our body uses this sugar more slowly than refined sugar (pastries and candies, etc.) – this constantly supplies glucose to the brain.
The fruit is also rich in manganese, which is known to prevent brain disorders such as epilepsy and Parkinson's disease.
Useful for bones
Due to its potassium content, the benefits of bananas include maintaining bone health.
Magnesium found in fruit is another important nutrient for bone structure.
Long-term potassium intake lowers the risk of osteoporosis.
Whitens teeth
Potassium, manganese, and magnesium in ripe banana peels help whiten teeth.
Rub the inside of the peel on your teeth for a few minutes. Wait about 10 minutes before brushing.
It reduces stress
Potassium in its content reduces stress as it lowers blood pressure.
The fruit, which is rich in carbohydrates, has a relaxing effect.
It also provides dopamine, a chemical that relaxes the nervous system and reduces stress.
Instantly energizes
Banana is a combination of complex carbohydrates, amino acids, natural sugars and other minerals that provide an energy boost.
Carbohydrates are released into the blood slowly and are a constant source of energy.
Fights cancer
One study links the reduced risk of colorectal cancer to the benefits of bananas.
It also has a protective effect against lung cancer.
According to a study, the fruit protects against kidney cancer.
Benefits of bananas for women
Another benefit of bananas is that potassium acts as a muscle relaxant.
It relaxes the uterine muscles during menstruation.
Reduces inflammation from mosquito bites
The sugars in the banana peel help draw fluid from the mosquito bite.
Simply rub the inner part of the peel on the affected area.
But before using the peel, sterilize the affected area.
Strengthens immunity
The fruit strengthens immunity by protecting cells from damage during chemical reactions.Virgin It contains.
It is also an important component of enzymes that metabolize iron. Iron is also vital for the immune system.
The fruit contains vitamin C, which stimulates the production of white blood cells.
Another important nutrient it contains is folate. This nutrient is necessary for the synthesis of cytokines, which are proteins that regulate the immune response.
Treatment of anemia
Anemia, especially during pregnancy, can be treated with folic acid.
The nutrient is a form of B vitamin found in food, and bananas contain good amounts.
Folic acidPrevents anemia in pregnant women. It also supports the health of the fetus.
Therefore, pregnant women should eat this beneficial fruit regularly to enjoy the benefits of banana.
Relieves morning sickness
The potassium in its composition helps to relieve morning sickness.
Carbohydrates in fruit also have an important effect at this point.
Lowers fever
Excessive sweating, diarrhea and vomiting are some of the common symptoms of fever.
These symptoms deplete the potassium levels in the body and cause fatigue.
One of the benefits of banana is that it accelerates healing by helping to balance the lost electrolytes thanks to potassium.
relieves insomnia
The potassium and magnesium in the fruit help relax muscles and promote sleep.
It contains melatonin, which helps treat insomnia.
Will eating bananas weaken?
No studies have directly tested the effects of banana weight loss.
However, there are some properties that show that the fruit is a food that helps to lose weight.
It is not very high in calories. A medium banana is about 100 calories. It is very nutritious and filling.
Consuming high fiber from vegetables and fruits helps to lose weight. The resistant starch content of unripe banana keeps you full and reduces appetite.
What are the benefits of bananas for the skin?
We can list the benefits of banana for the skin as follows:
Banana is a natural moisturizer for the skin. Vitamin A in its content restores the lost moisture. Repairs dry skin.
Mash a ripe banana to instantly moisturize dry and dull skin. Apply it on your face. Wait 20 minutes. Then wash it off with lukewarm water. If you have extremely dry and flaky skin, you can add honey to this face mask.
The fruit contains a good amount of vitamin C, which helps to maintain the natural glow of the skin.
Mash one ripe banana. Mix it with the juice of one lemon. Wait about 20 minutes. This mask is a storehouse of vitamin C that reduces blemishes and imperfections.
The nutrients in bananas help fight wrinkles and keep the skin youthful.
For an anti-aging face mask, mash an avocado and a banana. Let it stay on your skin for 20 minutes. Then wash it.AvokadoWhen the vitamins in the banana and the nutrients in the banana combine, it fights free radicals. It repairs the damage.
The nutrients in this beneficial fruit help to calm the blood vessels under the eyes and reduce the swelling of the eyes.
What you need to do is mash half a banana and apply it to the affected area. Wait 15 to 20 minutes. Then wash with cold water.
To treat acnebanana peel you can use. Cut off a small piece of the peel. Gently rub the inside of the peel onto the acne-affected area. Do this for about 5 minutes or until the inside of the crust turns brown. Wait for it to dry on your skin. Clean with lukewarm water.
For itchy skin, rub the inside of the banana peel on the affected area.
Apply the banana peel to the affected area to treat warts and psoriasis. Rub for 10 to 15 minutes twice a day.
With its folic acid content, it makes the hair shine.
It moisturizes the hair.
Potassium and other natural oils found in the fruit also improve hair health.
What are the benefits of banana leaf?
The leaf of the banana fruit is just as nutritious as the fruit itself. The leaf of the fruit is used in the treatment of certain diseases. Now let's take a look at the benefits of banana leaf.
Treats cold and flu
Colds and flu are the most common diseases in the world. Banana leaves can be used as herbal medicine against such diseases.
Lowers fever
The phytochemicals in the banana leaf help reduce fever due to its antipyretic, antimicrobial and anti-inflammatory effects.
Heal wounds quicklyr
The antimicrobial and anti-inflammatory properties of the banana leaf help to heal the wound in a short time.
Strengthens immunity
One study states that lectin, a type of protein, is abundant in banana leaves.
LectinIt has powerful immunomodulatory properties that can help increase the number of T cells in the body.
T cells are part of immune cells that help detect and mark pathogens in the body and send signals to B cells to be destroyed.
It reduces cellulite
Some studies state that banana leaf can help reduce cellulite in the body.
The leaves can be crushed and applied to the cellulite area.
The polyphenols in the leaves help lower the cholesterol in the skin cells responsible for cellulite development.
Good for hair
Banana leaf, branIt helps to get rid of some hair problems such as itching and graying of hair.
After chopping and crushing the banana leaf, rub it on the hair; It helps to black hair, reduce white hair and strengthen the follicles.
Manages diabetes
According to one study, banana leaf is the source of rutin, which has anti-diabetic, anti-inflammatory and antioxidative effects.
This essential flavonoid in banana leaf benefits diabetics by managing glucose levels and preventing the risk of related complications.
The leaves also help the body break down maltose, a type of sugar that indicates increased diabetes.
Treats ulcers
Peptic ulcer The disease can cause painful ulcers in the stomach lining due to the imbalance of defense factors such as acid, pepsin and nitric oxide.
One study identified the anti-ulcer property of banana leaf.
The leaves protect against gastric mucosal damage such as flavonoids and alkaloids, tannins, antioxidants and phenolic acids.
What are the harms of banana?
It is one of the most loved fruits in Türkiye and in the world. We have listed the benefits of banana above. But did you know that bananas are harmful when consumed excessively?
What is the factor that reveals the side effects of banana, which is one of the first solid foods given to babies? Overeating, of course. Now let's list the harms of banana.
Bananas can raise blood sugar in diabetics. Fruit is high in starch and sugar. Therefore, it can cause a huge spike in blood sugar.
But due to its low glycemic index, it doesn't raise blood sugar levels excessively like other high-carb foods when consumed in moderation. However, many people with diabetesripe bananashould not eat.
Eating bananas is a risk factor for constipation. However, it does not have any serious side effects when consumed in moderation.
Amino acids in the fruit dilate blood vessels. This can cause headaches. Moreover, tryptophan Since it contains a lot of food, it gives sleep.
If you have any kidney disease, reduce the consumption of bananas. That's because damaged kidneys can cause potassium to build up in the blood, leading to heart complications.
Banana is a fruit that helps to lose weight when consumed in moderation. It has a high fiber content and keeps it full. But if you eat too much, it will cause weight gain. For example; A medium-sized banana has around 100 calories. If you eat 3 bananas a day, you will get 300 calories, if you eat 5 bananas, you will get 500 extra calories.
Hyperkalaemiais a condition caused by excess potassium in the blood. It can cause symptoms such as irregular heartbeat, nausea and heart attack. Since bananas are a strong source of potassium, they should not be eaten too much due to the risk of hyperkalemia.
Bananas with high starch content can damage teeth as much as chocolate and chewing gum if hygiene is not provided. Starch dissolves slowly and stays between the teeth for a long time. Therefore, it attracts harmful bacteria. This causes tooth decay.
Because bananas contain high amounts of vitamin B6, excessive consumption can cause nerve damage.
Eating unripe bananas can cause abdominal pain, sudden vomiting and diarrhea.
Excessive consumption of bananas can cause gas.
Some people may be allergic to bananas. Those with a banana allergy may experience symptoms ranging from respiratory problems to anaphytic shock.
Eating bananas on an empty stomach can cause abdominal cramps, constipation and dizziness.
Although we know a few varieties, there are actually more than 1000 varieties of bananas in the world. Many of these come in different colors, tastes and shapes.
Banana, sweet and eaten raw "sweet bananas" or starchy and potato-like "cooking bananas" classified as. Cooking bananas are usually boiled, fried or grilled. It is eaten with meals.
What are the types of sweet bananas?
Sweet in its name. But they differ in shape, size, color and flavor. Many are only available in certain countries. However, you can find some of them in private markets or virtual markets. SweetSome of the banana varieties are:
Cavendish:The most exported banana in the world, this species has a tough, travel-proof peel.
Gros michel:The most exported banana title used to belong to this species. It is still consumed and exported today. It is a species similar to Cavendish.
Lady finger: It has a thin and light yellow peel. It is a small banana variety with sweet, creamy flesh, average 10-12.5 cm long.
Blue java banana:Also called ice cream bananas. Because they taste like vanilla ice cream. They have a bluish-silver rind that turns pale yellow when ripe.
Apple tree: Also called "apple banana", these short, plump fruits turn black when fully ripe. Manzano is the most popular sweet banana variety in the tropics.
Red Banana:Red bananaThe thick crust of the flour begins to develop with a red or chestnut color. It turns yellow-orange when ripe. The flesh of the fruit is sweet.
Goldfinger: This type of banana grown in Honduras, It has a sweet and slightly apple-like flavor.
Mysore:This small fruit is the most important banana variety in India. It has a thin crust.
Praying hands:It is less sweet than other varieties. It has a subtle vanilla flavor.
What are the types of bananas for cooking?
Cooking bananas are grown in many parts of the world, including the Caribbean, Central America, and parts of Africa, South America, and Southeast Asia. It has a neutral taste. It is usually boiled or fried. Although it can be eaten raw when ripe, it has a softer texture when cooked. Here's the cookingvariety of bananas…
Orinoco: Also known as "Burro". These are thick fruits with angular shape and salmon-colored flesh.
Bluggoe: This is a large type of starchy banana with a flat shape.
Fehi: These copper-toned fruits are delicious when fried.
Macho plantains: This is the most common banana grown in the United States.
Rhino horn: The largest of the bananas, Rhino Horn grows in Africa and can grow up to 2 meters.
How many bananas should you eat a day?
Balance and diversity are the basis of a healthy diet. Many types of nutrients are required for the body to function properly. For this reason, it is necessary to eat from every food group that the body needs.
You can eat as many bananas as you want as long as you do not take in excess calories, change other foods and nutrients the body needs, or harm your health.
However, one to three bananas a day is probably a moderate consumption for most healthy people.
How and when are bananas eaten?
Before exercising
Digestible carbohydrates and potassium in bananas help maintain nerve function. Eating a medium banana before a workout keeps nutrient levels high. Eat a medium-sized banana with half a glass of yogurt 30 minutes before exercising. You will see the difference.
At breakfast
You can add bananas to cereals and drink a banana milkshake.
As an aperitif in the evening
Spread a tablespoon of peanut butter on the banana. Or use bananas in fruit salads.
Night
You can eat a banana after dinner. Doing so has a relaxing effect on your muscles and helps you sleep well.
The benefits of bananas are too numerous to count. Of course, it is necessary to be careful with excessive consumption. If we set out from the logic that excess of everything is harmful, the harms of bananas, which are so beneficial, can also occur.
