Bananas are delicious, portable, and conveniently come with their own all-natural wrapper. Plus, bananas are also incredibly nutritious and quite versatile. So it makes sense that they are the most consumed fruit in the United States, according to 2020 data from Statista. Here’s the lowdown on this tropical fruit’s history and nutritional value and healthful ways to incorporate ‘nanners into your regular eating routine.
Banana History and Types
The non-seasonal fruit, which is available year-round, mainly grows in tropical and subtropical areas of Africa, Asia, America, the Canary Islands, and Australia.
- There are more than 300 kinds of bananas cultivated across the globe, including the Cavendish, the Red Banana, Ladyfingers, and Plantains.
Banana peels
Other components of the banana plant are also edible, including peel
Banana milk
Made from filtered water, bananas, and sunflower oil, it provides 25% of the Daily Value for calcium, 15% for copper, and 8% for potassium
Ways to enjoy bananas and banana products
Blend bananas into smoothies, add to cereal, oatmeal, or overnight oats, pancakes, acai bowls, or chia pudding.
- Fold spices like ginger and cinnamon into pureed banana to enjoy as a treat, freeze as an ice cream alternative, or used to add moisture and nutrients to baked good recipes.
- Dip whole or sliced bananas into melted dark chocolate and freeze as a healthy treat.
Other nutrients
Green or unripe bananas also provide resistant starch, a unique kind of carbohydrate that is not digested or absorbed into the bloodstream.
- When it reaches the large intestine, it gets fermented, which triggers the body to increase fat burning, and may play a role in preventing colorectal cancer.
Banana nutrition facts
A medium banana (about seven inches long) provides the following nutrients: Calories: 105, protein: 1.29 grams, fat: 0.389 grams, carbohydrate: 26.9 grams, fiber: 3.07 grams, sugar: 14.4 grams, vitamin B6, potassium: 422 mg, magnesium: 31.9 mg, and Manganese
- About 3 ounces of water
Energy
The fruit has been found to contain serotonin, which supports feelings of wellbeing, as well as dopamine, which contributes to emotional stability and the ability to concentrate.
- Bananas are also one of the best foods both for sustained energy, as their fiber and vitamin B6 help regulate blood sugar and insulin levels, and are an excellent pre-workout snack to fuel exercise performance.
Banana flour
A 2019 systematic review, published in the journal Nutrients, looked at data regarding the benefits of green banana flour consumption and concluded that the product links to positive outcomes related to gastrointestinal symptoms and diseases, insulin metabolism, weight control, and kidney and liver complications associated with diabetes.
- It is also easy to incorporate into savory dishes, including pasta.
Potassium
Potassium is a type of electrolyte that supports a regular heartbeat, allows nerves to function, and muscles to contract, and helps move nutrients into cells and transfer waste out of cells.
- A potassium-rich diet helps to regulate blood pressure by offsetting some of sodium’s harmful effects.
Antioxidants
Oxidative damage occurs when there is an imbalance between the production of cell-damaging free radicals and the body’s ability to counter their harmful effects.
- Protective compounds in bananas help prevent genetic damage or DNA compromise, lower disease risk, and enhance neurological functioning.
