Health Benefits of Banana

" And from the dates and grapes, you extract wine as well as healthy nourishment. Surely, there is a sign in it for any nation that thinks " [Quran 16:67]


Go for banana fruit, nature's own energy rich food that comes in a safety envelope! Fresh, delicious bananas are available year around and are very cheap. Botanically, the fruit belongs to the family of Musaceae. Commercially, it is one of the widely cultivated crops in the tropical and subtropical zones.




Scientific name: Musa acuminata colla.

Banana plant or plantain bears hanging clusters of fruits as bunch. Fruits are arranged in tiers, with 6-20 fruits in each tier, and 5-20 tiers make a whole bunch.

Banana plant

There are several cultivars of banana grown with different size (4”-9”inch), color (yellow to brown), weight (70-150g) and taste. Structurally, fruit has a protective outer skin and delicious, sweet and tart, creamy white color edible flesh inside.


Plantains are other cultivars types, more often used as cooking bananas. They are closely related to the familiar fruit banana or dessert banana. Plantains are used as a staple diet in Thailand, Laos, and other Southeast Asian as well as in many parts of tropical Africa regions.

Nutrition Value

Nutritive Value per 100 g
(Source: USDA National Nutrient data base)

Principle
Nutrient Value
Percentage of RDA
Energy
90 Kcal
4.5%
Carbohydrates
22.84 g
18%
Protein
1.09g
2%
Total Fat
0.33 g
1%
Cholesterol
0 mg
0%
Dietary Fiber
2.60 g
7%
Vitamins
Folates
20 µg
5%
Niacin
0.665 mg
4%
Pantothenic acid
0.334 mg
7%
Pyridoxine
0.367 mg
28%
Riboflavin
0.073 mg
5%
Thiamin
0.031 mg
2%
Vitamin A
64 IU
2%
Vitamin C
8.7 mg
15%
Vitamin E
0.10 mg
1%
Vitamin K
0.5 µg
1%
Electrolytes
Sodium
1 mg
0%
Potassium
358 mg
8%
Minerals
Calcium
5 mg
0.5%
Copper
0.078 mg
8%
Iron
0.26 mg
2%
Magnesium
27 mg
7%
Manganese
0.270 mg
13%
Phosphorus
22 mg
3%
Selenium
1.0 µg
2%
Zinc
0.15 mg
1%
Phyto-nutrients
Carotene-α
25 µg
--
Carotene-ß
26 µg
--
Lutein-zeaxanthin
22 µg
--


Health benefits of banana fruit
  • Banana fruit is rich in calories, but very low in fats. The fruit contains good amounts of health benefiting anti-oxidants, minerals, and vitamins.
  • Banana pulp is composed of soft, easily digestible flesh with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.
  • The fruit contains good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel movements; thereby reducing constipation problems.
  • It contains many health promoting flavonoid poly-phenolic antioxidants such as lutein, zeaxanthin, beta and alpha carotenes in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • It is also a very good source of vitamin-B6 (pyridoxine), provides about 28% of daily-recommended allowance. Pyridoxine is an important B-complex vitamin that has beneficial role in the treatment of neuritis, anemia, and decreasing homocystine (one of the causative factor for coronary artery disease (CHD) and stroke episodes) levels in the body.
  • The fruit is also good source of vitamin-C (about 8.7 mg per 100g). Consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.
  • Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has cardiac-protective role as well.  Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
  • Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium.
Dua/ Prayer
Allahummaghfirlii warhamniy wahdiniy wa 'aafiniy warzuqniy wajburniy war fa'aniy.
(Oh Allah, forgive me and have mercy on me, and keep me on the right path, and keep me healthy, and provide me with halal sources of living, and complete my shortcomings and make my rank high).


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