One medium-sized banana has about 105 calories and almost all of which come from carbs. Now, I will reveal detailed information on all the vitamins and minerals in bananas. Like most of the fruits, bananas mainly consist of carbohydrates and they are also very low in both fat and protein.
Being sweet and creamy, so it may be simple to forget that bananas have many nutrients your body needs to stay strong and healthy. In this post, I will reveal some of the banana nutrition facts that you should know and then try to add more of the bananas to your diet for good.
Banana Nutrition Facts That You Should Know:
Banana is a good source of carbohydrates, mainly sugars in ripe bananas and starch in unripe bananas. The carbohydrates found in bananas drastically change during ripening. The main substance of unripe bananas is starch. In fact, green bananas have up to about 70-80% starch. During ripening, the starch will be converted into sugars and finishes up having less than 1% of starch when the bananas are fully ripe.
The most common kinds of sugar that is found in ripe bananas are fructose, sucrose and glucose. In ripe bananas, the content of sugar can account for over 16% of the fresh weight.
2. Protein And Fat
Consuming a banana also offers the body modest amounts of fat and protein. Each medium banana has 1.3g of protein, accounting for about 2% of the recommended daily intake of protein. Additionally, each banana has 0.4g of fat, contributing a modest amount to your intake of fat per day. To increase your healthy fat and protein intake when eating bananas, consider topping the sliced banana with 1 tbsp. of peanut or almond butter.
3. Vitamin B1
Eating a large banana offers about 3-4% of the daily intake of vitamin B1. This vitamin is an important cofactor in converting the foods you consume into energy. Also, it helps the body produce the genetic material required to produce new cells.
4. Vitamin B3
A large banana has about 6% of the recommended daily intake of niacin or vitamin B3. This vitamin helps the body produce required fats and works as a cofactor in the metabolic process of carbohydrates, proteins and fats.
5. Vitamin B6
Bananas are high in vitamin B6, which is an important element of all diets to improve health. The scientists suggest adults should take in about 1 1/2mg of vitamin B6 each day. A banana can offer you about ¼ of recommended daily intake of vitamin B6. Consuming just one banana once per day could help to reduce the risk of some types of cancers and simultaneously improve the cognitive function.
Additionally, for women, vitamin B6 can help reduce symptoms of premenstrual syndrome. Also, it can relieve morning sickness in pregnant women. B vitamins can be difficult to get in case you are a vegan; thus, banana can be helpful if you do not consume animal products.
6. Vitamin B9
Bananas provide you with a small amount of folate or vitamin B9. A large banana has about 27 micrograms of vitamin B9. This amount may offer you about 7% of the minimum daily need in case you are a non-pregnant woman or adult man. Folate helps the bone marrow produce red blood cells, thus preventing the risk of anemia.
7. Vitamin C
Banana is a great source of vitamin C. A medium-sized banana contains about 15% of the daily need of your body. Just a banana at breakfast may place you greatly on your body’s way to taking in sufficient amounts of vitamin C. Vitamin C can help boost your immune system, reduce inflammation, slow down the skin aging and even kill off cancer cells.
8. Vitamins A, E and K
The vitamins A, E and K are found in bananas. Although banana is healthy food choice to your diet, this fruit offers less than 1% of the daily requirement for these vitamins. Other food choices can provide you with the recommended intake of these vitamins.
You just require a bit of copper to get the recommended daily intake of copper. Copper combines with iron to help in boosting the growth of red blood cells. Bananas are one of some foods that are great sources of dietary copper, offering about 5% of the daily intake.
A banana also offers you 2% of your daily requirement of iron. Since vitamin C also helps ith your absorption of iron, so having both nutrients in the same food is helpful.
A high concentration of starch found in unripe bananas is starch, which is resistant to digestion and therefore, it is a form of fiber. This starch comes to the large intestine where it will be fermented by bacteria in a process of forming butyrate, which is a short-chain fatty acids happening to have positive effects on the intestinal health.
Besides, bananas are also a great source of other kinds of fiber called pectin. Some of the pectin found in bananas is water-soluble. When bananas are ripe, the content of water-soluble pectin increases, which is known as one of the main reasons for the fact that bananas turn soft when they age. Both resistant starch and pectin regulate the increase in the blood sugar after eating.
It is one of the most important minerals on the list of banana nutrition facts. It is a trace mineral, which means that we just require a very small amount of this mineral, but it is still important. Manganese may help stimulate the process of healing wound and may be good for the conjunction with other essential minerals for healthy bone. This makes bananas become a good snack to help you prevent the risk of developing osteoporosis.
In addition to this, manganese is also a part of the body’s essential antioxidants. It may help to protect the body from damaging the cells caused by free radicals. It also activates some enzymes that are very important for your metabolism.
Some foods are high in potassium, which is a mineral combined with sodium and other essential nutrients to keep the blood pressure staying healthy. Experts recommend that adults should get 4.7g of potassium daily. Each banana has 450mg of potassium, aiding you to meet the body’s requirement for this mineral.
A banana has a small amount of essential vitamins, but they will react with other chemicals found in bananas to offer you some health benefits. According to a study, bananas also have amino acid tyrosine, which may react with some certain vitamins to aid the brain to produce norepinephrine. This combination may boost the motivation, alertness, memory as well as ability to focus.
Although it is an essential neurotransmitter in your brain, dopamine found in bananas does not cross the blood-brain barrier to influence mood, but rather works as an antioxidant.
Some antioxidants are found in bananas and they have been associated with various health benefits, including a lower risk of developing cardiovascular diseases.
It is easy to add bananas to your everyday diet without getting bored. Bananas are delicious and are also good choice for your cereal or unsweetened yogurt or you can dip them in chocolate or peanut butter. After reading this article about banana nutrition facts, I hope that this article is helpful for you. Then, you should try to add bananas to your diet as soon as possible for good. If you know other banana nutrition facts, remember to share them with other readers. I will reply to your comment soon.
Author Bio: Lien Nguyen – Writer and Blogger, who has more than 6 years of experience in the industry of Health and Beauty. I work for Healthy Guide and VKool.com - reliable resources that help people deal with their health and many other issues in life, as a content coordinator for categories including Beauty & Health. I also focus on nutrition, fitness, lifestyle, relationship, and women’s issues. Find more of my articles on Pinterest or Facebook
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