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Banana: Vitamin, Well being Advantages and Recipes


Banana is undoubtedly a everlasting member of the elite record of superfoods. It is without doubt one of the few fruits with so many types, that are well-known for his or her distinctive advantages. Be it yellow, inexperienced or pink bananas, not less than one is a staple in each Indian family. It’s no shock, as India is without doubt one of the largest producers of bananas on the planet. Bananas belong to the household of berries. Bananas are sometimes called plantains too. Nevertheless, there isn’t any correct distinction between the 2. Subsequently, one normally makes use of plantains in cooked recipes.

Whether or not they’re for culinary makes use of or just a candy dessert, don’t undermine the humbleness of bananas. As an alternative, learn alongside and discover out the myriad of vitamins they comprise. 

Curiously, the recognition of banana holds for its potassium content material makes it radioactive. However, to not fear, because it takes consuming 600 bananas per day for over 80 years to be harmful. 

Dietary Values of Bananas:

100 grams of (approx. one medium-sized) uncooked banana comprises:

  • Energy: 89 kcal
  • Carbohydrates: 22.84 g
  • Dietary fibre: 12.23 g
  • Sugar: 2.6 g
  • Fats: 0.33 g
  • Protein: 1.09 g
  • Vitamin B6: 0.4 mg
  • Vitamin C: 8.7 mg
  • Manganese: 0.27 mg
  • Potassium: 358 mg
  • Magnesium: 27 mg

Dietary Info of Bananas:

  • Virtually three-fourths of a banana is water. Particularly, 100 grams of banana comprises 75 grams of water. The remaining has 23 per cent carbohydrates and 1 % protein.
  • The carbohydrate content material for a uncooked banana is fixed. In such a case, most of it’s starch and little or no sugar. Nevertheless, in a ripe banana, the sugar could make as much as 16 % of the entire fruit, and starch reduces to lower than 1 per cent. 
  • They’ve negligible fats content material and minimal protein content material.
  • The vitamin profile of bananas is somewhat spectacular. All B nutritional vitamins besides B12 are current in them. Particularly, vitamin B6 makes up 31 per cent of the every day beneficial worth. Different B nutritional vitamins like pantothenic acid and folate make up for smaller percentages.
  • Banana additionally comprises choline, which is a necessary but underrated nutrient for the physique.
  • A big quantity of vitamin C is on the market in bananas. Exactly, it makes up for about 10 % of the every day beneficial worth. 
  • Though we frequently reward bananas for his or her potassium, it solely makes up for 8 per cent of the every day requirement. Nevertheless, the cooking bananas have barely extra potassium in them. 
  • The quantity of magnesium in bananas is much like that of potassium. 
  • Bananas are wealthy in manganese, constituting 13 per cent of the every day beneficial worth. 
  • Slight traces of phosphorus, zinc and iron are additionally current.
  • Like all different fruits, bananas comprise potent plant compounds too. Dopamine and catechins are most notable right here.

Well being Advantages of Banana

Health Benefits of Banana

1. Promotes coronary heart well being

The potassium in bananas has direct hyperlinks to selling the wholesome functioning of the guts. Analysis says {that a} common potassium-rich food regimen can decrease the danger of coronary heart ailments by 27%. Furthermore, the magnesium in bananas can be a heart-friendly nutrient. 

2. Aids in weight reduction

Bananas are a superb snack to steer away from starvation pangs. They don’t seem to be solely low in energy however nutritious and filling. Therefore, it aids in managing weight reduction. 

3. It helps in enhancing digestion

Fibrous meals and digestion are a match made in heaven. A banana comprises adequate dietary fibre within the type of starch and pectin. Each of those are extra prevalent in unripe bananas and cut back with ripening. Subsequently, bananas will help enhance digestive well being. 

4. Bananas allow you to to calm down and sleep

Subsequent time you want to chill, seize a banana. The excessive content material of vitamin B6 in bananas helps you sleep higher. Bananas additionally comprise tryptophan which has sleep-inducing properties. Additionally, magnesium can calm down the muscle mass and allow you to unwind. 

5. They might assist to combat sort II diabetes

One of many primary causes for sort II diabetes to happen is insulin resistivity. Resistant starch has the potential to extend insulin sensitivity by 40 to 50% when consumed often. Subsequently, unripe bananas with important resistant starch content material might assist combat diabetes.

6. Serves as a superb exercise meals 

You most likely know that your entire health neighborhood speaks extremely of bananas. It’s not with out purpose. Having only one banana earlier than exercising gives you adequate power for a similar. Additionally, some analysis says that bananas assist to alleviate post-workout soreness and cramps.

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7. Promotes kidney well being 

Some research present that the danger of kidney ailments was a lot decrease in those that consumed bananas often. The danger discount may be as large as 50 per cent. 

8. Banana comprises antioxidants 

Bananas are an excellent supply of antioxidants within the type of pure flavonoids. They not solely cut back inflammations but additionally defend your physique from free radical harm. 

The Totally different Ripening Levels of a Banana

Inexperienced banana

Green banana

Uncooked bananas are inexperienced. In addition they go by the identify of plantain or cooking bananas. Low in sugar and filled with resistant starch, these bananas are excellent if you want to watch your food regimen. Additionally, they promote good micro organism within the intestine. Nevertheless, the style could also be barely bitter.

Yellow banana

Yellow banana

Just lately ripened bananas are yellow with no spots on them. They’re essentially the most interesting to the attention. Sweeter in style, many of the banana starch converts to sugar. Furthermore, these bananas are simpler to digest and snack on. When in comparison with inexperienced bananas, the quantity of antioxidants is larger right here.

Noticed banana

Spotted banana

This stage of the banana has many brown spots all around the pores and skin. Each spot showcases the starch to sugar conversion. Subsequently, a banana with many spots may have a really candy style. Because the banana ages, the antioxidants additionally hold growing. So, these bananas are wealthy in antioxidant properties.

Brown banana

Brown banana

At this stage, many individuals are inclined to throw away the banana. It’s as a result of they might really feel the brown color to be unappetising to eat. Curiously, it’s these bananas which might be a powerhouse of antioxidants. They’re additionally one of the best for making bread and pancakes as they’re simple to mush and require much less refined sugar. Nevertheless, diabetic sufferers ought to avoid this sort owing to its excessive sugar content material. 

Indian Recipes Utilizing Bananas

Whereas banana bread and pancakes are classics, listed below are two candy and savoury Indian recipes that use bananas. If you don’t already embrace bananas in your food regimen, these recipes will do the job for you. 

#1 Kele ki Sabzi or Banana Sabzi

Kele ki Sabzi or Banana Sabzi

Elements:

  • Cooking banana or plantain – 2 medium
  • Ghee (Selfmade is preferable) – 1 tsp
  • Mustard seeds – 1 tsp
  • Asafoetida – ¼ tsp
  • Coriander powder – ½ tsp
  • Turmeric powder – ½ tsp
  • Chilli powder – 1 tsp
  • Sugar – 1 tsp (elective)
  • Salt – to style
  • Coriander- to garnish

Methodology:

  • Warmth oil in a pan and add within the mustard seeds. Look ahead to them to crackle and add the asafoetida. 
  • Chop up the bananas and add them to the pan. Sauté for about 3 minutes.
  • Now, add the turmeric, chilli and coriander powders to the bananas. Be sure to do it on low flame because the powders might burn.
  • Add salt to style and somewhat sugar in the event you favor it. Combine then nicely and cook dinner for about 5 minutes.
  • Garnish with chopped coriander leaves and serve with rice or roti.

#2 Banana Halwa or Banana Sheera

Banana Halwa or Banana Sheera

Elements required:

  • Roasted Rava (semolina) – 1 cup
  • Bananas (candy) – 2 medium
  • Almonds – 10
  • Raisins – 10
  • Cardamom powder – 1 tsp
  • Ghee – 1 tbsp
  • Sizzling water or milk – 2 ½ cups
  • Jaggery – 5 to six tbsp

Methodology:

  • Be sure to purchase pre-roasted Rava. Warmth ghee in a pan and add the Rava to it. Toast it for about 2 to three minutes. Don’t let it brown.
  • Chop up the bananas and add them to the pan. Add within the sliced almonds and raisins together with the cardamom powder.
  • Stir repeatedly and blend it nicely. Pour the water or milk into the pan. 
  • Now, add jaggery to it and let the milk simmer for five minutes.
  • If wanted, you may add saffron on high.
  • Serve heat or chilly as a dessert.

Reference:

1. Banana nutrition by E. Lahav

2. Banana by G. B. Seymour

Talk to a certified HealthifyMe nutritionist today!

Regularly Requested Questions (FAQs)

Q. What number of bananas are suitable for eating in a day?

A. Ideally, one to 2 bananas are safer to eat per day. Though there isn’t any laborious and quick rule round this. Consuming too many bananas might result in nutrient deficiencies. Resulting from its filling nature, you might keep away from different meals that comprise important vitamins like protein and fats. You may additionally achieve weight in case your general calorie restrict often exceeds because of bananas.

Q. Methods to retailer bananas correctly?

A. Research present that bananas in a bunch ripen slower than particular person bananas. By doing so, you may enhance their shelf life. Maintain bananas at room temperature as they don’t do nicely in colder ones. Retaining them within the fridge earlier than they ripen can decrease their sweetness. Nevertheless, as soon as they’re totally ripe, it’s okay to refrigerate them.

Q. Do you have to eat bananas earlier than or after exercising?

A. Each are acceptable and solely rely in your desire. Consuming a banana earlier than a exercise can act as an power complement. Banana additionally relaxes the muscle mass and relieves muscle cramps and soreness. Subsequently, they’re additionally an amazing post-workout meal. Nevertheless, one factor to contemplate is bloating. Generally, having a banana earlier than a exercise might result in bloating, which may have an effect on your efficiency.

Q. Are all sorts of bananas good for weight reduction?

A. Not essentially. Ideally, inexperienced or unripe bananas are finest for weight reduction. It’s primarily because of their low sugar content material and excessive quantities of starch. These bananas are inclined to hold you full for prolonged intervals. Nevertheless, they’re additionally fairly difficult to include right into a food regimen. Therefore, go for a daily yellow banana that’s neither too ripe nor too uncooked.

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