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.
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 (Medium Size of Banana)
- Health Benefits of Banana
- Side Effects of Bananas
Nutrition Facts of Banana (Medium Size of Banana)
|Raw Bananas nutritional value per 100 g (3.5oz)|
|Energy of banana||371 kJ (89 kcal)|
|Thiamine (B1)||0.031 mg||3%|
|Riboflavin (B2)||0.073 mg||6%|
|Niacin (B3)||0.665 mg||4%|
|Pantothenic acid (B5)||0.334 mg||7%|
|Vitamin B6||0.4 mg||31%|
|Folate (B9)||20 µg||5%|
|Vitamin C||8.7 mg||10%|
The energy value in 100 grams of banana is about to 86 calories, which almost entirely comes from carbohydrates (93%). In unripe bananas, there is resistant starch which is a functional fiber. Resistant starch is useful for reducing the rise in blood sugar in the body, which is why the glycemic index of raw bananas is low (below 55).
Also, during digestion, resistant starch in unripe bananas is converted into short chain fatty acids by bacteria in the intestine. These short chain fatty acids can help balance cholesterol levels in the body.
Bananas have a glycemic index between 42-58 depending on the level of ripeness. The riper the banana, the higher the glycemic index. In ripe bananas, resistant starch has been converted into fruit sugar consisting of fructose which has a lower glycemic index than sugar.
Vitamin and Minerals
Bananas are rich in minerals such as potassium, calcium, phosphorus, calcium, and iron. The vitamin content of bananas is quite high, especially provitamin A, which is beta-carotene, at 45 mg per 100 grams of dry weight. Bananas also contain B vitamins, namely thiamine, riboflavin, niacin, and vitamin B6.
Vitamin B6 in bananas functions as a coenzyme for several reactions in metabolizing proteins, specifically serotonin (a neurotransmitter in the central nervous system in the brain).
Bananas also contain vitamins, namely C, B complex, B6, and serotonin which are active as neurotransmitters in the smooth functioning of the brain.
How Much Nutrition in 1 Banana?
For those of you who have difficulty measuring the amount of nutrition of 1 banana, you can calculate it by comparing the weight of 1 banana with the average nutritional value per 100 grams of banana.
The following is the weight and calorie content of various sizes of bananas:
- Small extras (less than 6 inches, 81 grams): 72 calories
- Small (6-7 inches, 101 grams): 90 calories
- Medium (7-8 inches, 118 grams): 105 calories
- Large (8-9 inches, 136 grams): 121 calories
- Extra large (9 inches or more, 152 grams): 135 calories
The amount of calorie content in bananas ranges from 72-135 calories, but on average each banana (medium size) contains around 100 calories.
Then, what about the content of other substances in it?
You can calculate it by:
Banana weight / 100 (gram) x Amount of nutrient content per 100 grams of banana.
You can see 100 grams of banana in the nutritional value list above.
Banana Nutrition Based on Ripen Level
On a yellow type banana, in a state that is not ripe the color is still green. Along with the level of ripening, the color of the banana will change from green to brownish yellow.
This color difference also affects the nutritional content of bananas.
As shown in the picture above, in figure 1 to 3 the banana is still green. These bananas are also called banana diets because when they are green, banana fiber is quite high with low sugar content.
In this green banana, the glycemic index contained is quite low, which ranges from 30. The glycemic index will increase along with the change in the maturity level of the banana which is marked by its color.
This banana taste is not as sweet as a ripe banana.
In figure 4 to 5, the bananas have started to mature which are marked with a yellow color. At this period the banana has a sweet taste because most carbohydrates that are resistant starch have been converted to sugar. In ripe (yellow) bananas have more antioxidants that are good for heart disease and slow the effects of aging.
In figure 6 to 7 bananas almost pass through ripe (approaching) rot which is characterized by a brownish yellow color. At this time many people considered bananas not good (it was near rotten).
In fact, this is not the case. Bananas at this time are very good at fighting cancer and digestive problems in the stomach.
At this time the banana has TNF substances which can prevent the development of cancer cells.
Bananas during this period are also characterized by the dark brown or black spot on the skin. More and more spots have more TNF substances they contain.
Bananas at this time also have a higher glycemic index and have more calories.
Nutritional Content of Bananas by Type
Nutritional content in bananas can also be distinguished by type. Based on the type of banana has a slight difference in the value of its nutritional content. The following are differences in calorific value per 100 grams of 4 types of bananas that are widely marketed in Asia (Indonesia)::
Ambon Banana (Musa acuminata Cavendish Subgroup) 99 kcal energy; Mas Banana (Musa Acuminata ‘Lady Finger’) 127 kcal energy; Raja Banana (Musa Sapientum) Energy 120 kcal; Milk Banana (Musa Sapientum Fixa Lacte) Energy 118 kcal; Cavendish Banana (Musa Acuminata) 110 kcal energy.
Once again, banana fruit contains about 89-127 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.
You may want to read: Apple nutrition facts and health benefits
Health Benefits of Banana
“And the companions of the right hand; how happy are the companions of the right hand! Amid thornless lote-trees, And banana-trees (with fruits), one above another. And extended shade, And water flowing constantly, And abundant fruit..” [Alqur’an Surah al-Waq’iah; 56: 27-32]
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 weight. It is because this fruit contains no fat, rich in fiber and makes you feel full for a longer time.
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.
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.
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.
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.
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
Benefits for Pregnancy Woman
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 to 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 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.
Good for People with Diabetes
The fiber content of unripe bananas contains nutrients needed by diabetics. Unripe bananas have an index of around 30 so it is good for diabetics.
That’s some of the benefits of bananas that you can get!
According to the USDA (US Food and Drug Administration) recommendation, at least adults can consume 1 and a half bananas to 2 bananas a day if they want to get the potential benefits from the fruit.
Research also shows that eating two bananas can provide enough energy to carry out strenuous activities for 90 minutes. In addition, eating bananas or other fruits just before meals (minimum 30 minutes) can help the body feel full faster.
Side Effects of Bananas
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.
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.
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.