Brief History of Bananas
Although it looks like a tree, the banana grows on a plant that belongs to the orchid family. There are hundreds of varieties, and they all fall into two distinct groups, the sweet variety and the plantain that is used for cooking.
The banana originated in the Malaysian region about 4,000 years ago, and today is the leading fresh fruit sold in the United States and the second leading fruit crop in the world. Worldwide, India is the largest banana grower, followed by Africa.
Nutrients in Bananas
An unripe banana contains more starch than sugar, but as it ripens its starches turn to sugar. A ripe banana consists mainly of sugars – glucose, fructose and sucrose, and fiber, making bananas an ideal source of energy. Bananas are an excellent source of potassium and vitamin B6. They are a good source of vitamin C, riboflavin, magnesium, biotin and carbohydrates. A study has concluded that bananas are a potential food source for alleviating vitamin A deficiency.
|
NUTRITIONAL HIGHLIGHTS
|
||
| Banana, raw, edible parts | Nutritional value per 100 g (3.5 oz) |
|
| Energy | 371 kJ (89 kcal) | |
| * Carbohydrates | 22.84 g | |
| Dietary fiber | 2.6 g | |
| * Fat | 0.33 g | |
| * Protein | 1.09 g | |
| * Vitamin A | 3 ?g | |
| Thiamine (Vit. B1) | 0.031 mg | |
| Riboflavin (Vit. B2) | 0.073 mg | |
| Niacin (Vit. B3) | 0.665 mg | |
| Pantothenic acid (B5) | 0.334 mg | |
| * Vitamin B6 | 0.367 mg | |
| * Folate (Vit. B9) | 20 ?g | |
| * Vitamin C | 8.7 mg | |
| * Calcium | 5 mg | |
| * Iron | 0.26 mg | |
| * Magnesium | 27 mg | |
| Phosphorus | 22 mg | |
| Potassium | 358 mg | |
| Zinc | 0.15 mg | |
|
A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.
|
||
Bananas for Cholesterol Reduction
Bananas for Blood Pressure
Bananas for Reducing Risk of Stroke
An analysis of data from the Health Professionals Study shows 38 percent fewer strokes among men who ate nine servings of potassium rich foods a day against those who ate less than four servings. In men with high blood pressure, taking a daily 1,000 mg potas¬sium supplement reduced the incidence of stroke by 60 percent, and there is approximately 420 mg potassium in a medium sized banana.
Bananas for Mood Enhancement
Bananas are rich in serotonin, dopamine, and other natural mood-elevating neurotransmitters, natural chemicals that facilitate the transmission of impulses along nerve cells.
Bananas for Diarrhea
Unripe bananas are astringent and are an effective treatment for diarrhea. In a study involving infants with persistent diarrhea, green banana and pectin improved small intestinal permeability and reduced fluid loss. Bananas are well known amongst travelers to third world countries for their anti-diarrhea properties.
Bananas as a Prebiotic
Bananas for Stomach Ulcer Prevention
Glycemic Index of Bananas
Adverse Reactions from Bananas
Bananas contain enzymes that can cause allergic reactions in individuals with sensitivity to latex.
References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders’ Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. Rabbani GH, Teka T, Saha SK, Zaman B, Majid N, Khatun M, Wahed MA, Fuchs GJ. Green banana and pectin improve small intestinal permeability and reduce fluid loss in Bangladeshi children with persistent diarrhea. Dig Dis Sci. 2004 Mar;49(3):475-84. PMID: 15139502.
5. Chow J. Probiotics and prebiotics: A brief overview. J Ren Nutr. 2002 Apr;12(2):76-86. PMID: 11953920.
6. Englberger L, Darnton-Hill I, Coyne T, Fitzgerald MH, Marks GC. Carotenoid-rich bananas: a potential food source for alleviating vitamin A deficiency. Food Nutr Bull. 2003 Dec;24(4):303-18. PMID: 14870618.
7. Theuwissen E, Mensink RP. Water-soluble dietary fibers and cardiovascular disease. Physiol Behav. 2008 May 23;94(2):285-92. PMID: 18302966
8. O’Shaughnessy KM. Role of diet in hypertension management. Curr Hypertens Rep. 2006 Aug;8(4):292-7. PMID: 16884659
9. Suter PM, Sierro C, Vetter W. Nutritional factors in the control of blood pressure and hypertension. Nutr Clin Care. 2002 Jan-Feb;5(1):9-19. PMID: 12134718
10. Karppanen H, Karppanen P, Mervaala E. Why and how to implement sodium, potassium, calcium, and magnesium changes in food items and diets? J Hum Hypertens. 2005 Dec;19 Suppl 3:S10-9. PMID: 16302005
11. Carol Ann Rinzler. The New Complete Book of Food. A Nutritional, Medical, and Culinary Guide
12. Mayo Clinic. Encyclopedia of Foods
13. Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. Am J Clin Nutr. 2002 Jul;76(1):5-56. PMID: 12081815
I am going to eat banana every day…… for reducing my cholesterol. Thanks a lot.
Is banana will reduce ldl cholestrol ? Please advice
banana is good for human gut, isn’t it?