Banana: properties and health benefits

The sweet flavor, attractive yellow color and creamy pulp with an unmistakable aroma make bananas a real attraction for the palate, and its properties and health benefits are well known.

But among the advantages of the banana there is perhaps another that has also led it to conquer the tables of the five continents: this tasty fruit, protected by a hygienic natural wrapper that preserves it from external contamination and facilitates its transport, it is so comfortable to peel and eat that it can be enjoyed anywhere, without the need for a napkin or a knife.

Not in vain is it about one of the favorite fruits of many children and elderly people, although it is also ideal for hikers and students, because this capacity to seduce and this practicality is added to its extraordinary nutritional value and great energetic power.

Origin of the banana

The word “banana” seems to come from the Greek through Latin platanus, which shares a root with plates or “flat”, possibly alluding to the shape of the leaves of the bush, huge and very wide. It has been its botanical name, paradise muse, the one that has paid homage to it evoking its origin in tropical orchards.

The banana, native to Southeast Asia, quickly took root in India, where it was object of offering to the deities and was considered an ideal food to keep the body and mind healthy.

It is believed that it was the armies of Alexander the Great who brought it to the Mediterranean, where its cultivation was established around the 7th century. It arrived in the Canary Islands in the 15th century from Guinea and, from the archipelago, the Spanish conquerors took it to Santo Domingo and Jamaica, to later extend plantations throughout the rest of the Caribbean and Latin America.

The banana constitutes the main crop of the Canary Islands. 95% of national consumption comes from the archipelago. The mild subtropical climate allows bananas from the Canary Islands to develop slowly, with which the fruit reaches a privileged degree of maturity with a concentration of nutrients and high-quality aromatic substances.

Recently, a variety of red banana, native to Central America, has also been introduced in the Canary Islands and Granada.

Banana properties

The pulp of the ripe banana contains simple sugars –glucose, dextrose and sucrose– that They are transformed into immediate energy. That is why revitalizing properties are attributed to it and it is highly recommended at all ages to recover energy between meals or while doing a great physical effort.

The banana is also a source of numerous vitamins and minerals that are beneficial for health.

It is better not to get rid of banana stringsbecause these filaments that some people remove are rich in vitamin B6, calcium, antioxidants and fiber.

Banana nutritional value

banana calories

Is the banana fattening? Many people wonder how many calories a banana has and the truth is that it does not have as many as we might think. About 100 grams (a small banana) provide 89 calories (373 kJ). In addition, the presence of fat in the banana is almost nil (0.2 g/100 g) and it is free of cholesterol.

Banana Carbohydrates, Fiber and Protein

Just eating a small piece of banana provides 3.1 grams of dietary fiber (12% of what we need per day). In total, that same piece provides a total of 27 g of carbohydrates. The banana also provides 1.1 g of protein, which is 3% of the recommended amount per day.

Banana vitamins and minerals

The amount of folate it contains stands out in the banana (23 mcg per 100 g) and also the amount of vitamin C (10.3 mg), which represents 17% of the recommended daily amount. Likewise, this fruit is rich in potassium (422 mg per 100 g), magnesium (31.9 mg per 100 g) and phosphorus (26 mg per 100 g).

Banana Benefits

Anemia or fatigue

The banana is very help to regain strength. If consumed after exercising, it increases endurance capacity. This is one of its main benefits and is due to the fact that it provides an excellent combination of carbohydrates and potassium, both necessary for muscular activity. In fact, many athletes take it before or during competition.

It also provides B vitamins, essential for energy production in cells. A medium banana provides 20% of the vitamin B6 needed per day and 12% of the folic acid. In addition, these vitamins protect the immune and nervous systems.

Reduces blood pressure

Thanks to potassium, bananas prove effective reducing arterial hypertension. One banana provides about 15% of an adult’s daily potassium needs.

Fight constipation

One of the benefits of the banana is its ability to regulate intestinal transit, although it varies depending on whether it is more or less ripe.

Green bananas improve intestinal transit due to their starch content and non-assimilable carbohydrates, although they are more indigestible and can also cause flatulence. On the contrary, ripe bananas are recommended in case of diarrhea because soften the digestive mucosa inflamed.

Reduces acidity

The remarkable alkalinity of the banana allows to combat acidosis (excessive acidity of the blood) and in general increase alkaline reserves of the organism.

Heartburn

Well ripe and taken before meals, this fruit also neutralizes excess gastric acidity and calms heartburn.

arthritis and gout

Consuming banana regularly is useful to deal with rheumatic processes, arthritis and gout. It helps, along with a vegan-oriented diet, eliminating excess acids retained in the body.

Nephritis

Its low sodium content, combined with the high presence of potassium, Avoid liquid retention and the formation of edema. It is recommended in cases of nephritis (inflammation of the kidneys) and kidney stones.

The banana in the kitchen

Two varieties of banana are grown in the Canary Islands, the small and the large dwarf. Both derive from the Musa cavendishii or sinensis, of Chinese origin, characterized by its golden yellow dotted with dark specks, a compact soft pulp and great richness in potassium. When consumed at its point, it is the tastiest variety.

The specimens must be intact, without bumps or bruises, and not too soft. The color of the skin indicates the degree of maturity. Do not pay attention to stains or dark spots, which do not affect the quality of the piece. The Canarian plantain is smaller than the banana, but tastier, creamier and richer in potassium.

Sweet and savory recipes

To take advantage of the properties and benefits of the banana, we can eat it raw or also include it in recipes. The possibilities are very wide: with banana and vegetable milk or fruit juices are prepared excellent sweet recipes such as smoothies, creamier and more nutritious, and less greasy, than those made with cream or ice cream.

It is also common to try bananas in buns, cookies, puddings, mousses and ice creams. And you can make banana cakes and pancakes to which the banana provides its natural sweetness.

Dried banana: a delicious snack

A delicious way to eat bananas, very popular in America, is as a dried fruit. As drying intensifies the sweetness, it is often used in confectionery, such as energy snack. It can also be used in salads and stews, such as dried apricots or raisins.

With the dried male plantain, a fine and nutritious flour. This flour, very aromatic, can be included in the preparation of biscuits, muffins or crepes. Some companies already enrich pasta such as macaroni or noodles with it, but the most common use is as a thickener for sauces or soups and for the preparation of all kinds of porridge.