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Banana nutrition facts - Budatha

Banana nutrition facts

 

First of all, here are some basic banana nutrition facts for an average-size, medium-ripe banana:
Calories in a banana = 371 kJ (89 kcal)
Pantothenic acid (B5) = 0.334 mg (7%)
Carbohydrates = 22.84 g
Vitamin B6 = 0.367 mg (28%)
Sugars = 12.23 g
Folate (Vit. B9) = 20 µg (5%)
Dietary fibre = 2.6 g
Vitamin C = 8.7 mg (15%)
Fat = 0.33 g
Calcium = 5 mg (1%)
Protein = 1.09 g
Iron 0.26 mg (2%)
Vitamin A = equiv. 3 µg (0%)
Magnesium = 27 mg (7%)
Thiamine (Vit. B1) = 0.031 mg (2%)
Phosphorus = 22 mg (3%)
Riboflavin (Vit. B2) = 0.073 mg (5%)
Potassium = 358 mg (8%)
Niacin (Vit. B3) = 0.665 mg (4%)
Zinc = 0.15 mg (1%

(Source: USDA nutrient database)

More banana nutrition facts…

Contrary to popular belief, bananas are not fattening (they contain very little fat and no cholesterol) and are not excessively high in sugar either. The calories in a banana come from three natural types of sugars: sucrose, fructose and glucose. There are around 100 calories in a banana of small to average size; little more than a medium-sized apple. However, as bananas ripen, the starch in the fruit will turn to sugar, increasing the sugar content, therefore the total number of calories in a banana.

Bananas make a great healthy and natural ingredient for lots of different recipes.

Health benefits of bananas

The health benefits of bananas are abundant. Bananas are rich in potassium, which is essential for a healthy heart and nervous system. Potassium is needed for proper muscle contraction, so is important in all muscle activities including the normal rhythmic pumping of the heart, digestion and other muscle movements. Other health benefits of bananas include maintaining healthy kidneys and bones.

This high potassium level suppresses calcium excretion in the urine, minimizing the risk of kidney stones, as well as the risk of osteoporosis as it reduces the amount of calcium lost.

The banana benefits also from being rich in dietary fiber, which promotes healthy bowel movements. A single serving (medium-sized banana) contains 16% of the RDA dietary fiber intake.

Also among the health benefits of bananas is that they are good for your blood. Bananas are one of the highest sources of naturally available vitamin B6, which contributes to the conversion of tryptophan to serotonin and also helps the body produce haemoglobin – a crucial ingredient of your blood. Vitamin B6 is also essential for the production of antibodies to maintain a healthy immune response. It also helps to convert carbohydrates to glucose thereby maintaining good blood sugar levels.

Another banana nutrition fact is that the banana benefits from an exceptionally high fructo-oligosaccharide content, a sugar compound that nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce enzymes that increase digestion and protect against infections. In addition, green bananas contain indigestible short chain fatty acids (SCFAs) that are very beneficial to the cells that make up the mucosa of the stomach. These cells absorb calcium much more efficiently.

Another of the many health benefits of bananas is they can help in the treatment of stomach ulcers. They contain protease inhibitors that help eliminate the bacteria in the stomach known to cause ulcers. As you can see, the list of banana benefits is endless.
Did you know…

Bananas are great for hangovers!

As they are so high in potassium, eating a banana after drinking replaces the potassium lost due to alcohol’s diuretic effect.


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