Banana is an edible fruit found in variable color, size and firmness. It is one of the world’s most important food crops. Originality of this crop is traced to Southeast Asia. Its fruits are always attractive when ripe. Various banana fruit varieties will turn yellow when ripe. It can be cooked or boiled. Some varieties however can be eaten raw when they are ripe. This article will provide you with some nutrition facts on banana fruit.
Nutrient Value of Banana
From scientific research, it is estimated that a medium –sized banana contains close to 105 calories. Some other nutrient content of banana include water, sugar, fiber, fat, and much more, vitamin. However, the banana fruit is said to have more of the carbohydrate nutrient as compared to other nutrients such as protein and fats.
As a carbohydrate, banana contains starch, mostly in an unripe banana and sugars in ripe bananas. This means that the carbohydrate value of the fruit gradually changes as it ripens. A dry weight of the fruit when unripe will contain approximately 70%-80% of starch. But, as it ripens, there is a gradual conversion of starch into sugars. Therefore, the starch content depreciates to a lower value as the fruit ripens. Fructose, sucrose and glucose are major types of sugar found in the ripe fruit. In ripe bananas the total content of sugars can reach 16% of the fresh weight. These are normally essential for a body’s physiological functions. Carbohydrates nutritionally, help the body to obtain energy that is essential in carrying out other body processes such as metabolism, respiration and blood circulation.
In addition, starch present in the unripe banana is mostly a resistant starch, this means, not all starch that we eat is usually digested. A small part of the starch may pass through the digestive tract undigested or we can say it is resistant to digestion. This type of starch is termed by scientists as a resistant starch. It is in a form of fiber. It passes to the large intestine and undergoes fermentation by bacteria found within the stomach. Examples of these fibers are the pectin. These are often water-soluble. Pectin increases in amount as the banana fruit ripens. This is an indication that bananas are a store for carbs. The fiber content is responsible for facilitating good health of colon and also helping in the maintenance of the correct sugar-levels in the body. Just like carbohydrates and fiber, bananas also contain essential vitamins and provides various mineral salts that include examples of potassium and vitamin B6 and vitamin C.
Furthermore, they contain biotin and copper. Let us then focus on the importance of each of these vitamins and minerals on their functions of maintaining good health of the body. Potassium is a mineral with a key responsibility of lowering blood pressure for those who may be suffering from high blood pressure. It is also useful for people who may have cardiovascular health defects. Vitamin B6 on the other hand, is essential in body tissues formation and strengthening. A recommended daily intake of about 33% can be obtained in a medium- sized banana. Vitamin C is another crucial nutrient provided by a banana. in general terms, banana fruit provides quite a number of essential minerals and vitamins inclusive of potassium, vitamin B6 and vitamin C.
Several other compound important for the formation and maintenance of a healthy body are also provided by banana. These are scientifically termed the bioactive plant compounds. They include compounds such as dopamine and catechin. Dopamine is a very important neurotransmitter in the brain. In the brain, dopamine serves as an antioxidant. Catechin on the other hand, has a number of health benefits. It reduces the risks of a person suffering from cardiovascular disease. Some foods made out of banana slices such as banana has been published in various books to help people or fans of bread banana cook and enjoy its sweetness.
Banana bread nutrient
Banana bread is a type of sweet and moist bread that is baked from already mashed banana fruits. A banana bread recipe has been published in various books to help people or fans of banana bread to cook and enjoy its sweetness. Banana bread ingredients will basically dictate its nutritive value. The bread is typically baked using flour, sugar, slices of banana fruit, butter and a baking powder and margarine.
The bread has a high amount of calories and a little count of essential nutrients. This can be improved by the addition of whole wheat flour or walnuts. Otherwise,banana bread should be eaten as a small side dish or as a sweet dessert, but not used instead of eating a good breakfast or consuming healthy snacks. It is therefore not advisable to replace other foods that have essential nutrients with banana bread. It is stated the approximately 60 grams of banana bread that do not contain walnuts have a total amount of 196 calories. This comes from carbohydrates and fats in the banana. it also has an estimated 2.6 grams of protein.
Nutrition experts say that the recommended amount protein body requirement per day is 46 grams for the women and 56 grams for men. While one slice of banana may provide ample calories, in reality it provides less than 10 percent of the required protein.
Yet, eating just one piece of banana bread combined with two scrambled eggs for breakfast in the morning would amount to a meal containing almost 15 g of protein. However, one piece of banana bread holds only .7 g of fiber. That’s less than 5 percent of the DRI for fiber. Thus, baking banana bread using whole wheat flour rather than white flour would serve to raise the amount of fiber, as would adding some walnuts.
With all nutrient provision of banana fruit, it is therefore evident that it has various health benefits for the body of consumers. Potassium provided by banana for example improves the health of the heart. Some of them also serve as antioxidant in the brain. Fiber is essential in keeping of a good digestive health. Despite banana containing all these health benefits, it is advisable for people who suffer from diabetes to avoid taking too much of ripe bananas. The reason behind this is that ripe bananas contain considerable amount of starch and sugar. This can actually cause a rise in blood sugar levels, a condition that is risky for people who suffer from diabetics.
Banana bread however, cannot provide this required amount of protein per day. Carbohydrate in banana bread is in the form of starch and sugar. Fibers are found in banana bread in reduced amount. Margarine on the other hand, is a store for fats. Nutritionally it is advisable to take low amounts of fats since over consumption can pose certain health problems such as high cholesterol, heart disease and more profusely diabetes.
Salt in the banana bread boosts sodium content. Banana bread does not provide vitamins and mineral salts as could be provided by a banana fruit. It is estimated to give only 10% of the daily vitamin and mineral salts requirement of the body. This amount however, can be essential in serving as an antioxidant and also boost the body’s immune system. Other essential of a banana bread include the carbs and elements such as iron, calcium and folic acid.
To start with, calcium is a crucial element responsible for strong bone formation and health. It also improves cell to cell communications within the body. During injuries, calcium helps in blood clotting with help of vitamin K. A slice of banana bread provides the body with approximately 2 percent of the body’s calcium daily need. Additionally, flour used is usually composed of various nutrients such as folic acid. Folic acid aids in cell division, more so during pregnancy in females. While naturally banana bread has real bananas in it, and they have large quantities of vitamins and minerals, it simply does not supply high quantities of most of these nutrients. In fact, one piece provides less than 10 percent of the DRI for all vitamins and minerals with selenium being the only exception. Just one piece of banana bread provides 13 % of the DRI for selenium, which is a mineral that acts like an antioxidant, by helping the immune system and giving aid to the thyroid.
Banana Chips Nutrition
This is a result of deep frying dried banana slices. Banana chips taste can be improved by addition of sugar or even honey. Salty oil also gives a good taste on banana chips. Just like a banana bread, banana chips contain certain nutrients that are essential in keeping good body health. They ensure success of the body physiological processes and reduce risks of disease infection for the body. They have a number of essential body nutrients. Therefore are banana chips healthy?
As learnt above, banana fruit is said to have more of the carbohydrate nutrient as compared to other nutrients such as protein and fats. As a carbohydrate, banana contains starch, mostly in an unripe banana and sugars in ripe bananas. This means that the carbohydrate value of the fruit gradually changes as it ripens. A dry weight of the fruit when unripe will contain approximately 70%-80% of starch. But, as it ripens, there is a gradual conversion of starch into sugars. Therefore the starch content depreciates to a lower value as the fruit ripens. Fructose and glucose are major types of sugar found in the ripe fruit. These are normally essential for a body’s physiological functions. Carbohydrates nutritionally, help the body to obtain energy that is essential in carrying out other body processes such as metabolism, respiration and blood circulation. Much consumption of banana chips also can put the body at risks of disease infections. High amount of fat can lead to effects of heart disease and high blood pressure. It may also lead to cardiovascular problems which may hinder proper blood flow in the body.
These nutrient provisions of a banana have enabled people to stay healthy. Keeping a healthy body is good for carrying out daily our daily activities. A good blood flow, healthy heart, good body metabolism and other body physiological processes is essential in keeping a body’s good health. Most people have preferred banana to other world food crops because of their high nutrient value. It is a good fruit to place in between meals, breakfast, lunch and dinner. It does well in most warm parts of the world.