7 Banana Health Benefits and Nutrition Facts

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Do you like a banana? If you don’t like this fruit, you must know the banana nutrition facts and health benefits. After knowing about it, I think you will love this fruit because it contains too many benefits for us.

Most people like this fruit and make it as one of their favorite fruit because of the sweet and smooth taste. Banana contains high pectin, fiber and also potassium that good for your body. To make you believe about it, let’s check the health benefit and also the nutrition below.

cavendish banana nutrition facts

Banana Nutrition Facts, Health Benefits, and Side Effects

Talking about the banana nutrition, you must know about the fact. This fruit contains many vitamins and also other substances that good for your body.

Nutrition Facts of Banana


Raw Bananas nutritional value per 100 g (3.5oz)
ItemQuantityDV (%)
Energy of banana371 kJ (89 kcal)
Carbohydrates22.84 g
Sugars12.23 g
Fiber2.6 g
Fat0.33 g
Protein1.09 g
Thiamine (B1)0.031 mg3%
Riboflavin (B2)0.073 mg6%
Niacin (B3)0.665 mg4%
Pantothenic acid (B5)0.334 mg7%
Vitamin B60.4 mg31%
Folate (B9)20 µg5%
Choline9.8 mg2%
Vitamin C8.7 mg10%
Iron0.26 mg2%
Magnesium27 mg8%
Manganese0.27 mg13%
Phosphorus22 mg3%
Potassium358 mg8%
Sodium1 mg0%
Zinc0.15 mg2%
Other constituents
Water74.91 g

Banana fruit contains about 89 kilocalories per 100 gr, high of carbs and also water that good for your body. Besides that, this fruit contains little protein and also almost no fat that well for diet. After knowing the nutrition of banana, you must know about the health benefits too.

Health Benefits of Banana

  1. Weight loss

Now, many people are obese and try to lose weight. They try to do various ways to diet and get the ideal body weight that they want. In facts, bananas are one of the fruits that can help you lose the weight. It is because this fruit contains no fat, rich in fiber and makes you feel full for a longer time.

  1. Good for your brain

Bananas are high in potassium which can make the brain easier to think and also help your eye performance. Besides that, consuming bananas can relieve stress and refresh the mind so that it can be easier to think. The amino acids and tryptophan in the banana are converted by our body into serotonin. It will make you feel relaxed, happy and improve your mood. By eating bananas, you can also balance potassium in the body. Because when you feel stress, potassium will decrease quickly.

  1. Good for the digestive system

Bananas have contained a benefit for people who suffer from digestive ailments such as ulcers. It is because the antacids content in it neutralizes and reduces stomach acid. It works by expelling the bacteria in the stomach that causing the wound in the stomach.

Besides, bananas can also form a protective layer of the stomach so that they avoid irritation. If you got constipation, try to eat bananas because this fruit will help your digestion system. The content of fructooligosaccharide in it also acts as a food for good bacteria.

Of course, it will increase the number of good bacteria that will fight bad bacteria in the digestive organs.

  1. Vision

As we all know, carrots are the best source of vitamins for the eyes. But in fact, bananas are also good for eye health although just contain a small amount of vitamin A.

But the content of vitamin A is significant and necessary to protect your eyes, improve your vision in the night and maintain a normal view. Vitamin A can protect the membrane around the eyes and the protein substances inside it bring light to the corneas.

So you must consume bananas to prevent macular degradation and avoid your eyes from blurry.

  1. Bones

Even though the calcium content of bananas is not too much, but this fruit can help our bones stay strong. It is because nondigestive carbohydrates of bananas which is good for digestion maximizes the absorption of nutrients.

As an effect, the calcium content in bananas is absorbed well and makes healthy bones. Besides that, the content of potassium in bananas helps prevent loss of calcium from urine.

  1. Cancer

Study proves that consume bananas can protect your body from kidney cancer that dangerous for your body. The scientist said that eating four until six bananas every week lower the risk of developing kidney cancer.

With a high antioxidant, banana cut almost 40 percent the risk of kidney cancer. The content of potassium decreases the formation of kidney stones in the body by preventing the release of calcium from the urine

  1. Pregnancy

For women, you must also know about the banana nutrition fact and health benefits for pregnancy. High potassium inside the banana has a close correlation with women that giving birth of baby boys.

This study proved by some evidence that said that 740 women that consumed high-level potassium having a baby boy. Besides that, consuming bananas can help pregnant women gain a deep sleep.

It is because the magnesium and tryptophan from bananas can help the body to get a good night’s rest.

Consuming bananas in a common portion will give you many benefits. But you must know that banana also has bad side effects like follows.

Side Effects of Bananas

  1. Tooth decay

As we all know that bananas contain high starch that can cause tooth decay. It will happen because the starches of the banana dissolve slowly on your mouth and the sugar dissolves quickly. So, the particle of the banana rest between the teeth that attract bacteria that causes cavities.

So, you must maintain the hygiene of your tooth after eating a banana.

  1. Drowsiness

Started the day with consuming fruit is a good habit, but eat a banana in the morning before doing activity is not a good idea. Banana contains high tryptophan, an amino acid that can make you sleepy.

Besides that, banana is also contained high magnesium and mineral that will help the muscle feel relax. So, avoid consuming banana in the morning, and it is better for you to consume it before bedtime to get a deep sleep.

  1. Abdominal pain

Consume unripe banana may end up with stomach pain like nausea. It is because unripe banana contains high resistant starch that needs a long time for your digestive system to digest it. Besides that, you may also feel some trouble in your body like vomiting or diarrhea.

Well, after know about the banana nutrition facts and health benefits, I believe you will love this fruit very much.

It is not only because this fruit is easy to find and the delicious taste but also because of the wonderful health benefit. There are many benefits that you get for your physiological and psychological health.

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