Seven nutritional benefits you need to know about banana!

                                                                    banana fruits   

Banana is elongated, edible and tropical fruit with a smooth outer skin, it’s popular and delicious fruits that contains with many essential nutrients. Banana fruits are available in many countries all over the world.

Due to the different essential nutrients such vitamins and minerals contain in this fruit plays significant functions in our body.

Mainly banana fruits rich in vitamin B6, vitamin C, potassium, magnesium, calcium and fibers. (Murdock, 2002), In this paper we will focus on the nutritional health benefits of banana.

Nutrient contents

One banana weighs at least 118 grams.

Calories	109Kcal
Water	74g
Proteins	1g
Fats	1g
Potassium	467mg
Vitamin B6	0.7mg
Vitamin C	11mg
Magnesium	34mg
Fibers	3g

Ref, United State Department of Agriculture(USDA)

Nutritional benefits of banana

1.      Banana is good source of potassium

Look at the nutrient content table, sized banana weighs at least 118g.(States, 2012) this banana contain around 350-467mg of potassium which meet 10% your daily potassium needs.

Potassium is very important in maintaining health heart and blood pressure. Banana is low in sodium and higher in potassium so that, 2 pieces of banana fruits a day should help to control high blood pressure(hypertension).(Population, Hoy and Goldman, 2012) 

2.      Banana provide energy in our body

Banana contain natural sugar such as sucrose, fructose and glucose which are useful for proving energy in our body. So, banana is good mid-day snack or evening snack and also it is good breakfast food for all people mostly for people with hypertension, athletics and children.(Lakshmi Narayan et al., 2015)

3.      Banana contains with vitamin C 

Vitamin C plays many function such as protection of the cells and tissues damage, enhance iron absorption, supporting brain health, etc.

 

4.      Banana is a good source of fibers

Fruits and vegetables are mainly good source of fibers as well as vitamins and minerals. One banana can provide 11% of your daily need of fibers.

Average daily dietary fibers recommended is 38 grams for men and 25 grams for women, fibers are aid for reducing absorption of cholesterol from the gut and has positive effects on blood lipids, weight management and reduce the risk of getting constipation.

5.      Banana is main source of vitamin B6

Vitamin B6(Pyridoxine): this vitamin plays functions as a coenzyme, a substance that enhances the action of an enzyme and thereby helps catalyze and speed a biochemical reaction, production of red blood cells, metabolize and produce energy from carbohydrates and fats, it’s also useful for Synthesizes for nonessential amino acids. Consuming 1 banana provide 25% of your recommended daily need of vitamin B6.

6.      Banana  as source of manganese

One banana that can weighs 118g should provide 13-14% of RDI of daily need of manganese. Manganese is useful for maintaining health skin, protect cells from free radicals, development, repair and maintenance of epithelial tissues.

7.  Banana is better for weight reduction

Consuming enough fibers from vegetables and fruits including banana is linked to lower body weight. If you want to reduce weight take unripen 1 banana before meals, this will help you to feel full and reduce appetite so that you can consume low quantity of food as well as kilocalories.

 

Summary

Banana is delicious, favorite and nutritious fruit that contains with many different essential minerals and vitamins as well as fibers. So that, it is very important to eat banana fruit in order to get those nutrients especially those people with hypertension, athletes, and children.

A health adult recommended to take 3,500-4700mg of potassium per day, only one medium sized and ripen banana should provide almost 460mg of potassium. Hence, banana is considered as good source of potassium rather than other fruits.

Potassium is very importance in electrolyte balance, impulse transmission, muscle contraction and also aid for tend to reduce blood pressure. ripen banana rich in potassium rather than unripen one.

don't skip one banana to your daily meal!!!!!!!

 

 

                                     References

Lakshminarayan, K. et al. (2015) ‘hypertensive women in the Women ’ s Health Initiative’, 45(10), pp. 2874–2880. doi: 10.1161/STROKEAHA.114.006046.Potassium.

Murdock, D. H. (2002) ‘Encyclopedia of Foods. A Guide to Healthy Nutrition’, Academic Press, p. 529. doi: 10.1146/annurev.nu.25.062205.100003.

Population, U. S., Hoy, M. K. and Goldman, J. D. (2012) ‘Potassium Intake of the’, (10).

States, U. (2012) Nutritive Value of Foods.