Nutritional and medicinal value of Banana fruit

Introduction

Fruits are essential components of a healthy diet due to their content of vitamins and minerals, fiber, and beneficial non-nutrient substances as bioactive compounds. Banana (Musa sp.) is one of the most cultivated tropical fruit in the world. Worldwide more than 1000 varieties of bananas are produced. The banana varieties production corresponds to about 15% of the world’s total fresh fruit produced reaching about 110 million tons of bananas per year1. India has a very rich genetic bio-diversity with respect to banana cultivation and the cultivars available. There are more than 90 distinct clones depending on the contribution of Musa ac Musa balbisiana. India is the largest producer with annual production of 11.7 m on 404,000 Ha, contributing to 27% of production and about 37% of the total production in the country2. Banana has a wide variety of indigenous health benefits while consumed. It is the only plant in which all the parts of the plant are consumable with enormous health benefits.

Banana fruit

Bananas are an excellent source of potassium. Potassium can be found in a variety of fruits, vegetables, and even meats, however, a single banana provides you with 23% of the potassium that you need on a daily basis. Potassium benefits the muscles as it helps maintain their proper working and prevents muscle spasms. In addition, recent studies are showing that potassium can help to decrease blood pressure in individuals who are potassium deficient. Potassium also reduces the risk of stroke3.

Bananas are also an excellent source of vitamins, including:

1. A - aids in healthy teeth, bones, soft tissue, and more

2. B6 - aids the body's immune system, promotes brain health, heart health, and more

3. C - aids in healing, growth of tissue, ligaments, and more

4. D - helps the body to absorb calcium

Nutritional properties of banana fruit

• Calories 89 kcal
• Carbohydrates 22.84g
• Dietary fibre 12.23g
• Sugar 2.6g
• Fat 0.33g
• Protein 1.09g
• Vitamin B6 0.4mg

• Vitamin C 8.7mg
• Manganese 0.27mg
• Potassium 358mg
• Magnesium 27mg

Medicinal value of Banana fruit :

1. Promotes heart health

There are several benefits of bananas. One being the potassium in bananas has direct links to promoting the healthy functioning of the heart. It prevents fatal blockages in the heart and impedes the narrowing of arteries. Research says that a regular potassium-rich diet can lower the risk of heart diseases by 27%. Moreover, the magnesium in bananas is also a heart-friendly nutrient that maintains or regulates heartbeats.

2. Aids in weight loss

Bananas are an excellent snack to steer away from hunger pangs. That must be a reason to have bananas for breakfast. They are not only low in calories but nutritious and filling. They are also rich in fibre that slows down the digestive process of the stomach. Hence, it aids in managing weight loss.

3. Bananas help in improving digestion

Fibrous foods and digestion are a match made in heaven. A banana contains sufficient dietary fibre in the form of starch and pectin. Both of these are more prevalent in unripe bananas and reduce with ripening. Bananas are also anti- pathogenic which treat various digestive conditions and symptoms. Therefore, bananas can help improve digestive health.

4. Bananas help you to relax and sleep

Next time you need to chill, grab a banana. The high content of vitamin B6 in bananas helps you sleep better. Bananas also contain tryptophan and magnesium which have sleep-inducing properties, also known as natural sedatives5. This amino acid called tryptophan produces serotonin in the brain and promotes relaxation. Serotonin also triggers melatonin (a hormone associated with the sleep-wake cycle) that is prescribed as a supplement to treat insomnia.

5. They may help to fight type II diabetes

One of the main reasons for type II diabetes to occur is insulin resistivity. Resistant starch has the potential to increase insulin sensitivity by 40 to 50% when consumed regularly. Green bananas are also lower in Glycemic index (GI), than ripened bananas, and thus preferable for people with diabetic. Therefore, unripe bananas with significant resistant starch content may help fight diabetes6.

6. Serves as an excellent workout food

You most probably know that the entire fitness community speaks highly of bananas. It is not without reason. Having just one banana before exercising will give you sufficient energy for the same. Also, some research says that the benefits of bananas help to relieve post-workout soreness and cramps. Bananas are also ideal as a post-workout food because it is loaded with carbohydrate and it converts to sugar inducing natural digestion. It also contains potassium that promotes muscle growth.

7. Promotes kidney health

Some studies show that the risk of kidney diseases was much lower in those who consumed bananas regularly. The risk reduction can be as tremendous as 50 per cent. Bananas are rich in potassium, magnesium and vitamin B6, also low in oxalates. Regularly consuming bananas can prevent chronic kidney diseases.

8. Banana contains antioxidants

Bananas are a good source of antioxidants in the form of natural flavonoids. They not only reduce inflammations but also protect your body from free radical damage. The presence of bananas reduces the risk of heart diseases and certain types of cancers.