NUTRITIONAL
VALUE OF BANANA
Bananas
are a good source of carbohydrates (calories) but their glycemic rating of 52 indicates that they have a medium to slow
effect on blood sugar levels. They are also a rich source of dietary fiber and
instantly give a feeling of satisfaction.
The fruit has low fat content and has
abundance of vitamins and minerals. Notable among the vitamins and minerals is
vitamin C and Potassium respectively.
Bananas
contain prebiotics that support the good bacteria in your
intestine.
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Prebiotics are natural substances found in many fruits and
vegetables that nourish the good bacteria in the colon. Fructooligosaccharide (FOS)
which is a prebiotic serves an important role because the good bacteria, such
as Bifidobacterium bifidum and Lactobacillus acidophilus, help to strengthen
the immune system, inhibit the growth of bad bacteria, increase the absorption
of minerals such as calcium, and are being studied for a potential role in
preventing some types of cancer.
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HEALTH
BENEFITS OF BANANA
Calories/carbohydrates
Banana
fruit is one of the highest calorie (carbohydrate) tropical fruits.
100 g of fruit provides 90 calories.
Banana
pulp (edible white part) 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 used by
athletes to get instant energy and as supplementary food in the treatment plan
for underweight children.
Potassium
Fresh
banana is a very rich source of potassium.
It is
actually is the number ONE potassium rich fruit as 100 g fruit provides 358 mg
potassium.
Going on a fad/crash diet (anything
less than 1500 calories) will lead to weight loss but you are sure to gain most
of that weight back if not more. This referred to as the “yo-yoing” effect
which is the drastic ……
Potassium
is an important component of cell and body fluids that helps control heart rate
and blood pressure, countering bad effects of sodium.
Other minerals (copper, magnesium
and manganese)
Fresh
bananas provide adequate levels of minerals like copper, magnesium, and
manganese.
Magnesium
is essential for bone strengthening and has a cardiac-protective role as
well.
Manganese
is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase
(SOD). SODs are enzymes that are important antioxidant defense in nearly all
cells exposed to oxygen.
Copper
is required in the production of red blood cells.
Dietary fiber
The
fruit contains a good amount of soluble dietary fiber (7% of DRA per 100 g)
that helps normal bowel movements; thereby reducing constipation problems.
Other important nutrients
It
contains health promoting flavonoid poly-phenolic antioxidants such as lutein,
zea-xanthin, ß and α-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 a beneficial role
for the treatment of neuritis, and anemia.
Further, it helps decrease homo-cysteine (one
of the causative factors in coronary artery disease (CHD) and stroke episodes)
levels within the body.
The
fruit is an also rich source of vitamin-C (about 8.7 mg per 100g). Consumption
of foods rich in vitamin-C helps the body develop resistance against infectious
agents and scavenge harmful oxygen-free radicals.
CONCLUSION
All
the above mentions point to one direction, which is, the fruit banana is a must
eat every day.
