Banana Facts, Nutrition and Health Benefits

banana benefits and nutrition

Banana¬†is commonly available across the globe and is world’s most popular fruit.

Bananas are very healthy and delicious. It contains several essential nutrients and it is also a highly convenient food.

Eating bananas may help to reduce the risk of cancer, asthma and lower blood pressure.

It may vary in size, shape and color. Fresh bananas are available year-round.

It is green when unripe and yellow as it matures.

Banana Nutrition or Banana Nutrients :

Each banana has only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.

ūüĒ•¬†100 grams of banana contains 0.4 gram total fat, 1 mg salt, 360 mg potassium,¬†zero cholesterol,¬†2.6 gram dietary fiber, 12 grams sugar and 1.3 gram protein.

It contains a fair amount of fiber.

One medium-sized banana (118 grams) also completes the following recommended daily intake (RDI), as:

Banana Nutrition Value :

  • Potassium:¬†9% of the RDI
  • Protein:¬†1.3 grams
  • Magnesium:¬†8% of the RDI
  • Vitamin B6:¬†33% of the RDI
  • Vitamin C:¬†11% of the RDI
  • Net Carbs:¬†24 grams
  • Copper:¬†10% of the RDI
  • Fiber:¬†3.1 grams
  • Manganese:¬†14% of the RDI
  • Fat:¬†0.4 grams

Fast Facts of Bananas:

  • Bananas are one of the most popular fruits in the American diet.
  • Americans consume more bananas than apples and oranges.
  • Bananas are grown in at least 107 countries.
  • Bananas are rich in¬†potassium¬†and fiber.
  • Humans share about 50% of our DNA with bananas.
  • It may help to prevent¬†asthma,¬†diabetes, cardiovascular disease, cancer,¬†high blood pressure and digestive problems.
  • Ripen bananas at room temperature and add them to cereal for a tasty breakfast.
  • People who use¬†beta blockers¬†should not suddenly increase their intake of bananas.
  • Bananas are great pre-workout snacks because they are loaded with potassium that aids in maintaining nerve and muscle function during workouts.

Banana Benefits for Health :

Bananas are packed with many healthy nutrients and anti-oxidants.It has many health benefits. Some of banana benefits are as:

1. Banana Benefits for Skin :

Bananas are packed with manganese.

ūüĒ•¬†One medium-sized banana provides you about 14% of your daily manganese needs.

Manganese helps your body to make collagen and protects your skin and other cells against free radical damages and makes it young, beautiful and healthy. (Read : 10 Best Anti-Aging Foods For Younger Looking Skin)

2. For Your Heart Health :

Potassium helps to keep your heart healthy.

ūüĒ•¬†A medium-sized banana will provide you around 320 to 400 mg of potassium, which is about 9% of your recommended daily intake (RDI).

Bananas are also rich in high fiber, which is good for your heart health.

According to a study in UK, increasing consumption of fiber-rich food such as bananas may lower the risk of both coronary heart disease (CHD) and  cardiovascular diseases (CVD).

3. Banana for Blood Pressure :

Bananas have low salt and high potassium contents, which makes it ideal to maintain your blood pressure.

But it is necessary to consult your nutritionist or doctor before adding it to your diet.

In addition, bananas are low in sodium.

The high potassium and low sodium combination helps to control your high blood pressure. (Read : 

Top 12 High Blood Pressure Causes)

4. In Digestion :

Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.

ūüĒ•¬†A medium banana will provide about 10-12% of your daily fiber needs.

Bananas contain two types of fibers Pectin and resistant starch.

Soluble and insoluble fibers play an important role in your health.

Soluble fiber helps your body to control your blood sugar levels and get rid of fatty substances like cholesterol.

Insoluble fibers add weight and softness to stools, making it easier for you to have regular bowel movements.

It can also help you in gastrointestinal issues like constipation, heartburn, stomach ulcers, etc.

Singapore’s Health Promotion Board recommends a daily dietary fiber intake of 20 grams for women and 26 grams for men.

5. Good Source of¬†Vitamin B6 :‚Äč

Bananas are a great source of vitamin B6.

ūüĒ•¬†A medium-sized banana can provide you about 33% of your recommended daily intake (RDI) of vitamin B6.

Vitamin B6 helps your body to produce red blood cells and makes your nervous system healthy.

It removes unwanted chemicals from kidneys and liver, metabolize amino acids.

Vitamin B6 is also good for pregnant women as it helps to meet their baby’s development requirements.


6. Great sources of Vitamin C :

ūüĒ•¬†A medium-sized banana will provide you about 11% of your recommended daily intake of vitamin C.

Vitamin C may help to protect your body against cell and tissue damages and helps your body to absorb iron in a better way.

7. Gives You Instant Energy :‚Äč

Bananas contain three natural sugars glucose, sucrose and fructose. It gives you fat and cholesterol free source of energy.

8. Banana for Pre-Workout :

According to experts, bananas are the perfect pre-workout food.

They are packed with carbs and lots of potassium. It helps in optimal nerve and muscle functioning during the workout or exercise.

It facilitates slow release of glucose into your bloodstream. Bananas are especially great for endurance workouts. (Read : Best Pre and Post Workout Meals for Bodybuilders)

Bananas are also referred to as the perfect food for athletes due to their mineral and easily digested carbs content.

Bananas provide excellent nutrition before, during and after endurance workouts.

They can help to combat depression, make you smarter, cure hangovers, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis, and blindness.

Bananas help to overcome depression due to high levels of tryptophan, which is converted into serotonin – the happy-mood brain neurotransmitter.

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17 thoughts on “Banana Facts, Nutrition and Health Benefits

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