Banana Nutrition Facts

Banana Nutrition

The banana comes from Asia, but its cultivation has spread to many regions of the planet, such as Central America, South America, and Africa. It constitutes the base of the feeding of many tropical countries, and is one of the most consumed fruits in the whole world, given its versatility and adaptation for different preparations.

We can enjoy its qualities and flavor throughout the year because they are collected in all seasons. When they are yellow they are cut from the plant, then they are packed and transported under certain temperature and humidity conditions, in order to guarantee a perfect state of conservation. The banana does not get fat since it is a food with a low caloric intake of only 80 Kcal and an excellent nutritional contribution.

Both its size, its color, and taste will depend on the variety in question, but in general terms, we can say that its weight ranges from 200 grams the largest and 120 grams the smallest.  The color varies between, green, yellow and reddish, and the taste in most is sweet, and aromatic, except for the male banana, which is not sweet and its flesh is floury.

Myths about the banana 

It is unfortunate that this fruit is considered wrong, as a caloric food and forbidden in many diets without reason.  Far from that, the banana does not get fat, as it is a food with low caloric intake, only about 80 Kcal., Approximately every 100 grams. Thanks to its high soluble fiber content it has a satiating effect, which is why it is suitable to be consumed both in a healthy and balanced diet, and inadequate hypocaloric diets.

As to have a clearer idea, we can compare the calories provided by a medium apple and a medium-sized banana, and the difference will be about 5 kcal between one fruit and another, absolutely insignificant figure to refrain from eating fruit so rich and healthy.

Banana Nutrition

What nutrients do bananas provide? 

Carbohydrates: like all fruits, it provides carbohydrates, a great source of energy. Therefore, it is usually consumed by athletes during the competition. 
These sugars are easily assimilated and absorbed by our body, providing this necessary fuel before, during or after training.

Minerals: among the minerals it possesses, its potassium content stands out, a mineral that intervenes in the water balance of the cells of our body, and thanks to this characteristic the banana is useful in people suffering from high blood pressure or cardiovascular diseases. Being a fruit low in sodium, it also perfectly adapts before the existence of fluid retention in the organism, since it decreases them. 

Also in the minerals is important magnesium content, so necessary for the proper functioning of the nervous, intestinal, muscular. This mineral is also essential in the bone formation of our body. 
The phosphorus, zinc, and calcium are also considerable.
Vitamins: they provide a great contribution to vitamin A, vitamin C, and folic acid. 

Fiber: contains soluble fiber, ideal to reduce blood cholesterol levels, regulate intestinal transit, and prevent colon cancer and other tumor formations in the gastrointestinal tract.  We also emphasize the ease of digestion that this fruit has, which is part of all those diets of gastric protection, not to be irritating to the intestinal mucosa.

Other nutrients: the banana is rich in tannins, so its astringent action against diarrheal episodes is very important.

Health Benefits Of Banana

Banana For Health

Blood pressure: This unique tropical fruit has a very high potassium content, but it is low in salt, making it the perfect food to help overcome high blood pressure. So much so, that the Food and Drug Administration of the United States has just allowed the banana industry to officially affirm that this fruit is capable of reducing the risk of high blood pressure and stroke.

Stroke: According to the research published in "The New England Journal of Medicine," eating exchanges, as part of the regular diet, can reduce the risk of stroke death by up to 40%!

Ulcers: The banana is a food that is part of the diet for intestinal disorders due to its soft texture and softness. It is the only raw fruit that can be eaten without suffering in cases of chronic ulcer. It also neutralizes Hyperacidity and reduces irritation, as it lines the walls of the stomach.

Anemia: The banana has high iron content and can stimulate the production of hemoglobin in the blood, thus improving the cases of anemia.

After the liquor intake: One of the fastest ways to fight a big hangover is to take a banana milkshake sweetened with Honey. The banana calms the stomach and, with the help of honey, increases the reduced levels of sugar in the blood, while the milk calms and rehydrates your system.

Acidity: The banana has a natural antacid effect on the body; So, if you suffer from heartburn, try eating a banana to get soothing relief.

Constipation: Because of its high fiber content, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Premenstrual syndrome (PMS): Forget about medications and eat a banana. The vitamin B6 that contains the banana regulates the levels of glucose in the blood, which can affect your mood.

Banana Treatments for the Skin

Warts: People who are enthusiastic about natural alternatives say that if you want to remove a wart, place a piece of a banana peel on it with the yellow part facing out. Keep the shell in place with a poultice or surgical tape.

Mosquito bites: Instead of smearing cream for insect bites, try rubbing the affected area with the inside of a banana peel. Many people find that this amazingly reduces swelling and irritation.

Banana For Emotional affections

Depression: According to a recent survey carried out by MIND among people suffering from depression, many felt better after eating a banana. This is because the banana contains tryptophan, a type of protein that the body converts to serotonin (neurotransmitter), which, as is known, makes you relax, improves your mood and in general, makes you feel happier.

Seasonal Affective Disorder (SAD): Bananas can help those who suffer from SAD, as they contain Tryptophan, which naturally improves mood.

Nerves: The banana has a high content of Vitamin B Complex, which helps calm the nervous system.

Control of temperature and temperament: Many other cultures consider banana a refreshing fruit that can lower both the physical temperature and the emotional temperament of pregnant women. In Thailand, for example, pregnant women eat bananas to ensure that their babies are born with a calm temperament

Banana For Excess weight and work?

Studies conducted at the Institute of Psychology of Austria found that work pressures cause excessive consumption of foods such as chocolate and chips. By looking at 5,000 hospitalized patients, the researchers found that the most obese were more likely to have high-pressure jobs. The report concluded that, in order to avoid panic-induced eating cravings, we need to control our blood sugar level with snacks every two hours of high-carbohydrate foods, such as exchanges, in order to maintain the stable sugar level.

Stress: Potassium is an essential mineral that helps to normalize the heart rate, sends oxygen to the brain and regulates the water balance of the body. When we are stressed, our metabolic rate increases, reducing our potassium levels. These can be rebalanced with the help of a high potassium banana snack.

To smoke:  The banana can help people to stop smoking, since their high levels of Vitamin C, A1, B6, and B12, as well as potassium and magnesium, help the body recover from the effects of withdrawal from the body. nicotine.

Intellectual capacity: This year, 200 students from the Twickenham school (Middlesex) received help in their examinations by eating bananas at breakfast, during recess and at lunch, in an attempt to increase their intellectual capacity. Research has shown that the high potassium content of this fruit can help in learning, as it makes students more awake.

Banana Diet

Banana diet

It is a different diet that does not fulfill the proper diet properly. This diet also ensures that no exercise, routine or physical activity will be needed; it just eats bananas.

The banana diet is a fresh diet that produces more supporters every day. The banana diet developed in Japan guarantees efficiency and rapid outcomes in 2018. The truth is that bananas are a food that has a large number of nutrients that enhance health and the quality of food. A study by Imperial College London has revealed the lower risk of developing asthma among children who eat one banana per day; up to 34% fewer than children who don't eat one banana a day.

Among its primary nutrients is the enhanced digestive fiber, tryptophan, an amino acid that helps in preventing anemia that increases mood and retains memories, along with vitamins A, B, C, E, K, potassium, magnesium, and iron.

Fashion. After Hitoshi Watanabe published Morning Banana Diet where he explains the function of the banana and how it can produce a loss of up to 5 kilos in 7 days, the banana diet became one of the most coveted this 2018.

This diet also promises that it will not be necessary to perform any type of exercise, routine or physical activity; it's just eating bananas. The diet. It is also considered a simple diet because only one food is required and is carried out in the following way:

  • Breakfast consists of drinking a glass of warm water or at room temperature.
  • The glass with water is accompanied by a banana.
  • In the snack, you eat fruit.
  • Do not consume milk or wine during the entire diet.
  • Avoid desserts, sweets, and fried foods.
  • It is suggested to make at least one walk each day.
  • Drink plenty of water.
  • Regulate the amount of food consumed.
  • Walks are suggested for 30 minutes.

Is banana Diet Work?

Actually, the banana diet is about a more fashionable diet. With recommendations as general as exercising at least 30 minutes, take care of the portions, drink more water, avoid sweets and fried foods, it is not surprising that it can have an effect on body weight.

However, it is not for the banana itself, although the benefits of including fruits and vegetables in the diet are always positive, you should not think of magical foods to lose weight. Recommend a breakfast that consists of warm water and a banana is risky. That's why they do not suggest exercise routines, just walks.

Indirectly, the creators know that this popular "diet" is very low in calories; It would contribute less than the daily requirement and realize moderate or intense exercise routines can suppose immediate risks in the health.

A diet plan should always be prescribed by a specialist, it is too risky and unethical to suggest a "universal diet" hypocaloric (low in calories) with a poor breakfast as is the case of the diet of banana and other monotonous diets.

The results of these diets are usually negative, and this type of recommendations does not offer us a solution or alternative to know our food and improve what we eat, it is rather an "express method" without scientific endorsement or reliable evidence about its results.

Banana For Athletes

Long distance and long distance sports: Both the banana and the banana are an ally of the athlete in the background, especially road and MTB cyclists, and trail runners and ultra-bottom. Along with other foods, it is one of the essentials of the refreshments of the cycling marches. It is also a very common ingredient in energy bars. It is a very energetic fruit ideal to wear a cycling jersey or to have lunch between hours or before training or competition. A very common practice is to take the banana cut in two to make it easier to eat on the bike.

Faced with the question of which is better nutritionally speaking, banana, a priori it seems that we would all answer that the best is the national product because we are tired of seeing the benefits of Canarian bananas and in supermarkets, it is usually the most expensive. Others, more curious will wonder if apart from what is seen in advertising, there are objective reasons why the banana of the Canary Islands is nutritionally preferable to a banana.


As we can see, banana is really a natural remedy for many ills. When compared to the apple, it has 4 times more protein, double the carbohydrates, triple the phosphorus, five times more Vitamin A and iron and twice the other vitamins and minerals. In addition, it is rich in potassium and represents one of the cheapest foods that exist. So, maybe it's time to change that famous phrase that says "An Apple today keeps the Doctor away" for "A daily banana keeps the doctor away".

The banana does not need excessive care at the time of conservation. It is enough to keep them in a dry, cool place and protected from direct sunlight.  It is not necessary to keep them in the refrigerator, but if this is done it must be taken into account that their skin may darken, not affecting the quality of the fruit at all.

Choosing a banana as a snack, or as a dessert is very beneficial to maintain a good state of health. We should not ban this fruit so healthy and rich thinking about those myths or erroneous beliefs that have lasted for a long time and even today confuse the majority of people interested in taking care of their food. 

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