Bananas are one of the most important food crops in the world. They are part of the Musa plant family, native to Southeast Asia and grown in many of the warmest climates around the world.
Bananas are rich in fiber, potassium, vitamin B6, vitamin C, antioxidants and phytonutrients, among others. There are many varieties and sizes available. Their color ranges from green to yellow, with some red variants.
1. Vitamins in Bananas: Nutrition Facts
2. Vitamin B in bananas
3. Vitamin C and iron in bananas
4. Tyrosine: vitamins in bananas
5. Vitamins and Minerals in Bananas
6. Benefits of vitamins in bananas
7. Despite the Vitamins in Bananas, These Are the Downsides
8. Vitamins in Bananas FAQ
Vitamins in Bananas: Nutrition Facts
The nutritional values for 1 medium sized banana (100 grams) are:
The water: 75%
Protein: 1.1 grams
Crabs: 22.8 grams
Sugar: 12.2 grams
Fiber: 2.6 grams
Fat: 0.3 grams
Point: Bananas are easy to add to your diet.
Vitamin B6 in bananas
A medium banana contains about one-fifth of the daily vitamin B6 requirement of 1.3 to 1.5 milligrams. According to the Office of the National Institutes of Health Food supplements, getting enough vitamin B6 can reduce your risk of heart disease and certain types of cancer. It has the potential to reduce the severity of PMS symptoms and halt the deterioration of cognitive function in older adults. Vitamin B6 deficiencies are common in people with autoimmune diseases, alcoholism, and kidney failure, and adding bananas to their diet may help.
Point: Bananas are packed with antioxidants.
Vitamin C and iron in bananas
Although citrus fruits and berries have more vitamin C, one banana provides about 15% of your daily requirement of this nutrient, which helps boost your body’s supply of cell-replenishing antioxidants and strengthen your immune system. A banana also provides 2% of your daily iron needs. Because vitamin C aids in iron absorption, it is beneficial to have both of these nutrients in the same diet.
Point: Bananas may improve insulin sensitivity when unripe.
Tyrosine: vitamins in bananas
Although a banana contains a small number of vitamins, they react with other substances in the banana to provide you with unique benefits. Bananas also include the amino acid tyrosine, which, when combined with certain vitamins, helps in the production of noradrenaline, a neurotransmitter linked to dopamine, according to the Franklin Institute. Another reason athletes choose bananas during water breaks is that this combination can improve alertness, motivation, memory, and ability to concentrate. Tyrosine can also be found in almonds, avocados, lima beans, pumpkin seeds and Sesame seeds.
Point: Eating bananas may help prevent wheezing in children with asthma.
Vitamins and Minerals in Bananas
Potassium, a mineral that works with sodium, water, and other minerals to regulate your blood pressure to a healthy level, is only found in a few meals. Adults should consume 4.7 grams of potassium per day, according to the Institute of Medicine’s Diet and Nutrition Council, a difficult goal to achieve since supplement makers are only allowed to offer 99 milligrams per day. compressed. Each banana contains 450 milligrams of potassium, which can help fill your daily potassium requirements. A banana also provides 10 to 15% of your RDA in magnesium and 3% of your RDA in phosphorus.
Point: Bananas contain tryptophan, an amino acid that can help protect memory, improve learning and memory, and regulate mood.
Benefits of Vitamins in Bananas
Mental Health: Due to high levels of tryptophan, which the body converts to serotonin, a mood-enhancing brain chemical, bananas may help overcome depression. Tryptophan is an important amino acid that the body needs to make serotonin and melatonin, two sleep-regulating compounds. Vitamin B6 can also help you sleep better, while magnesium relaxes muscles.
Intestinal health and digestion: Bananas are high in fiber, which can help keep you regular. A single banana can provide about 10% of your daily fiber needs. Vitamin B6 may also help with weight loss and protect against type 2 diabetes. Bananas are a great food for overall weight loss because they are sweet and filling, which helps control appetite.
Resistant starch, a type of dietary fiber, is abundant in bananas. The resistant starch in bananas may benefit gut health and blood sugar regulation, according to a 2017 review published in Nutrition Bulletin. In the gut, resistant starch stimulates the formation of short-chain fatty acids, which are essential for gut health.
Bone health: Bananas may not be high in calcium, but they are still beneficial for maintaining bone health. Bananas are high in fructo-oligosaccharides, according to a 2009 study published in the Journal of Physiology and Biochemistry. These are indigestible carbohydrates that promote the growth of bacteria that aid digestion and improve the absorption of calcium in the body.
Cancer: There is some data to suggest that eating bananas in moderation may help prevent kidney cancer. According to a 2005 Swedish study published in the International Journal of Cancer, women who ate more than 75 servings of fruit or vegetables per month reduced their risk of kidney cancer by 40%, with bananas being particularly helpful. Women who ate four to six bananas a week cut their risk of kidney cancer in half.
Due to their high levels of antioxidant phenolic chemicals, bananas may help prevent kidney cancer.
Exercise: Bananas may be more useful than sports drinks in Refuel energy and electrolytes. Male cyclists competing in long-distance cycling competitions were the subject of a 2012 study published in PLOS One. Athletes who refueled with Gatorade every 15 minutes were compared to athletes who refueled with a banana and water. The athletes’ performance times and body physiology were similar in both cases, the researchers said. Banana serotonin and dopamine, on the other hand, boosted the athletes’ antioxidant capacity and reduced oxidative stress, leading to improved overall performance.
Point: Bananas may improve kidney health.
Despite the Vitamins in Bananas, These Are the Downsides
Bananas are controversial when it comes to whether or not they are healthy for people with Type 2 diabetes. Bananas contain a lot of starch and sugar. As a result, a significant increase in blood sugar can be predicted. However, because bananas have a low GI, they shouldn’t raise blood sugar as much as other high-carb foods.
People with diabetes, on the other hand, should avoid consuming a lot of very ripe bananas. It’s usually a good idea to monitor your blood sugar closely after eating a lot of sugar or carbohydrates. On the other hand, some researchers claim that bananas are a cause of constipation, while others believe that bananas have the opposite effect.
Point: Bananas can trigger an allergic reaction in some people.
Vitamins in Bananas FAQ
Q. Do bananas improve blood sugar?
A. In healthy people, bananas do not produce a significant increase in blood sugar. Although people with diabetes can eat bananas, it is not suggested to eat a substantial piece of them all at once.
Q. Do bananas help you feel full?
A. Bananas are low in calories considering their size. Bananas are a more complete snack than other foods like processed or sugary canned snacks due to their low calorie and high fiber content. Protein is also satisfying, but bananas lack this component. So eat a slice of banana with high protein foods like Greek yogurt for a hunger-suppressing snack, or stir banana into a protein smoothie.
Q. What nutrients are in bananas?
A. Vitamin C: 12% of the Daily Value (DV)
Riboflavin: 7% of DV
Folate: 6% of DV
Niacin: 5% of DV
The copper: 11% of DV
Potassium: 10% of DV
Magnesium: 8% DV