Banana - calorie content and vitamin composition. What are the health benefits?

Types of banana and what is its nutritional value

The Latin name for the well-known and beloved fruit is Musa. Botanically speaking, bananas are thick-skinned berries. Most species reproduce vegetatively, so there are no seeds in the pulp. We have collected for you interesting facts about bananas, recommendations on how to choose and store fruits, and everything about the benefits and harms of the popular fruit.

History of bananas

Banana is the oldest cultivated crop in the world. The birthplace of the fruit is considered to be the Malay Archipelago, which includes the countries of Indonesia, Malaysia, Brunei, the Philippines and East Timor. Much evidence has been found that local people have been growing bananas for thousands of years.

The fruit is mentioned in the Indian religious hymns of the Rig Veda (XVII – XI centuries BC) and in the ancient epics Ramayana and Mahabharata. They say that members of the royal family wore clothes made from fibers of banana leaves.
The ancient Greek philosopher Theophrastus wrote the first book on botany in the 4th century BC, where he made a detailed description of the banana.
The Chinese writer Yang Fu, who lived in 502-577 AD, in his “Encyclopedia of Curiosities” described the growth and cultivation of a seedless fruit similar to a crescent.
Bananas were first brought to Europe by Alexander the Great during his campaign in India and Asia in 327 BC. Due to the cold climate, the plant did not take root and remained exotic until the end of the 19th century.

In 1870, American sea captain Lorenzo Baker brought 160 bunches of bananas from Jamaica, and a fashion for the fruit began. In 1876, at an exhibition in honor of the 100th anniversary of American independence in Philadelphia, bananas were sold for 10 cents per banana, which was expensive for those times.

Nutritional value and composition of banana

The benefit of bananas lies in their rich composition. Nature has created a fruit that not only satisfies hunger, but also replaces the vitamin and mineral complex from the pharmacy. Below are lists of useful substances in pulp per 100 grams.

Organic matter

Saturated fatty acids – 0.2 g
Polyunsaturated fatty acids – 0.2 g
Organic acids – 0.5 g
Ash – 1 g
Water – 74 g
Starch – 2 g
Dietary fiber – 2 g

Vitamins

A (retinol) – 20 mcg
B1 (thiamine) – 0.05 mg
B2 (riboflavin) – 0.07 mg
B4 (choline) – 10 mg
B5 (pantothenic acid) – 0.4 mg
B6 (pyridoxine) – 0.5 mg
B9 (folic acid) – 10 mcg
C (ascorbic acid) – 10 mg
E (tocopherol) – 0.5 mg
K (phylloquinone) – 0.5 mg
PP (niacin) – 0.7 mg
Provitamin A (beta carotene) – 0.15 mg

Minerals and trace elements

Fluoride (F) – 2.2 mcg
Selenium (Se) – 1 mcg
Manganese (Mn) – 0.27 mg
Zinc (Zn) – 0.15 mg
Iron (Fe) – 0.6 mg
Phosphorus (P) – 28 mg
Potassium (K) – 348 mg
Sodium (Na) – 31 mg
Magnesium (Mg) – 42 mg
Calcium (Ca) – 8 mg

A banana weighing 200 grams contains 25% of the daily value of potassium. This trace element is responsible for the functioning of the cardiovascular system, regulates the secretion of the kidneys and liver and stops the development of atherosclerosis. It is also found in mushrooms and greens, but bananas are the most delicious source of useful trace elements.

Curd and banana

There are several variations, one of them is designed for 4 days. Consume 2 tropical fruits and 800 grams per day. cottage cheese with a low fat content. One meal = 12 bananas and 200 grams. Curd mass. The next option is to eat food every 120 minutes, and you need to alternate the consumption of cottage cheese and banana.

A more complex option, designed for one week. For the first two days, consume exclusively tropical fruit (the maximum permissible daily intake is 4 medium bananas) and foods high in protein. This could be: seafood, egg white omelet, lean meat and fish varieties cooked in a double boiler. In the next two days, consume only cottage cheese - no more than 0.5 per day. If desired, add citruses and melon.

In the next two days, alternate only 2 products: cottage cheese and fruit (0.8 kg of fermented milk product and 2 bananas). On day 7 – fasting, drink clean or mineral water (at least 2 liters per day). Low-fat kefir is also allowed.

Calorie content of bananas

The authors of most weight loss diets limit fruit in the diet due to its high calorie content.

100 grams of bananas contain:
Calories – 95 kcal
Proteins – 1.5 g
Fats – 0.2 g
Carbohydrates – 22 g

Fact!
The calorie content of dried banana is 370 kcal per 100 grams.
Glycemic index of bananas

The glycemic index of a banana depends on its ripeness - the riper the fruit, the higher the index:

35 units – slightly green;
50 units – ripe;
65 units – fruit with dark spots and dots.

If you care about your figure, choose slightly underripe and not very sweet bananas as a snack. They are no less healthy than the bright yellow and fragrant ones, but contain less sugar and have a safe glycemic index.

How much sugar is in a banana

It is generally accepted that a banana contains a lot of starch, but this is not so - this fruit contains 7 times less starch than any potato variety. To calculate how much sugar is in a banana, you need to understand how starch becomes glucose.

Starch is a polysaccharide molecule made up of many glucose units and is the net energy reserve found in plants. During the digestion process, the pulp breaks down into pure sugar and dietary fiber.

On a note!
100 grams of banana contains 2 grams of starch, which turns into 12 grams of sugar. For comparison, a heaping tablespoon contains 25 grams of sugar.

Hitoshi Watanabe's Nutrition System Principles

The bottom line is that bananas will be the basis of the diet for 3-7 days. You can follow the diet longer if there are no contraindications and everything is in order with your health. As with other types of mono-diet, it does not contain the necessary substances for the body to function properly. Therefore, before choosing a longer period of weight loss, you should consult a specialist.

Hitoshi Watanabe, together with his wife (she is a pharmacist), developed his own nutrition program using bananas. It is based on the following principles:

Have breakfast with bananas (preferably unripe) and drink distilled water. This helps improve the digestive process and speed up metabolism. Due to the high starch content in bananas, the feeling of hunger will not bother you for a long time.
Have something sweet in the afternoon.
Last dinner at 8 pm, no later. Avoid sweets.
Go to bed before 23:00.
Lactic acid products and alcoholic drinks are prohibited.
Distilled water is the only drink allowed during the diet.
After eating, the feeling of fullness should be 80%.
Products that are not prohibited are allowed.
Moderate physical activity is encouraged.

This food system has already been tested by most of the people of Japan, and by its founder. He managed to lose 13 kg. In 7 days you can lose 5 kg.

Types of bananas

More than 500 varieties of bananas are cultivated in the world, most of them are not distributed outside the countries where they are grown. In our country, this is a sweet fruit that replaces dessert, and on an industrial scale, bananas are divided into several types.

Ornamental - the plant is used to create a beautiful landscape; the flowers do not bear fruit and serve as decoration for yards.
Technical - the fruit pulp is processed, cleaned and a mass of fiber is obtained. They are used to make threads, which become the basis for fabric production.
Feed bananas contain a large amount of starch; their pulp is peeled, dried, ground into flour and used for baking.
Fruits - these are the fruits we buy for food and use in desserts.

On a note!
Banana flour is gluten-free and rich in protein and fiber.

Types of bananas

Banana varieties

Most of us buy one type of banana, but large supermarkets sell several types. On your next trip to the store, pay attention to the selection and try different fruits.

Cavendish

A variety of bananas that is sold in every store. Fruits up to 25 centimeters long are picked unripe. To ensure ripeness, they are treated with a special gas, as a result they become yellow with green spots at the stalk. The most delicious ones are those with black dots, this is a sign of standard ripeness.

Baby

Small fruits 7-10 centimeters long are sold in clusters of 5-7 pieces. In composition they are not inferior to large ones, have a very thin peel and a delicious aroma. Their taste is much sweeter than regular bananas, and the flesh has a creamy texture.

On a note!
Baby bananas are 3 times more expensive than regular bananas.

Barro

Be sure to buy bananas of this variety to try. They are easily distinguished by the square shape of the fruit in cross-section. The color of the peel is yellow, the pulp has a fresh taste and aroma with notes of citrus. Banana chips and candied fruits, beloved by many, are made from the fruits of this variety.

Morado

Philippine bananas are easily identified by their red skin. They are picked unripe, but during transportation the fruits ripen completely. The pulp is very tender, creamy, sweet with a subtle tomato aroma.

Ice Cream

Large fruits 20-22 centimeters long when unripe have a bluish-silver skin. When bananas are fully ripe, the color turns light yellow. The pulp has an unusual taste - white, sweet, similar to ice cream.

Platano

Bananas do not contain fructose and are rich in starch; they are not eaten raw and are used to make soups and side dishes, like potatoes. The ripe fruit has a brown peel and pink flesh of a dense consistency.

Platano

Growing banana

Since childhood, we are accustomed to thinking that banana grows on palm trees, but in fact it is a grass. The peculiarity of the plant is its size; the “blade of grass” grows up to 7-10 meters in height and has a thick trunk.

After the first year of growth, the trunk has 40-50 stems, on which white, pink or purple flowers bloom with nectar that attracts bees. Inflorescences grow in clusters according to gender characteristics - female, male and neuter separately.

When flowering ends, bunches of bananas are tied at the base. One pollinated flower produces 250-300 fruits! They are collected, hand-packed into boxes, labeled with the company name, and shipped all over the world. Bananas from Ecuador, China and India are especially popular in Ukraine.

How to grow a banana

If you plant a banana in open ground, in our climate the perennial herbaceous plant will freeze when the air temperature drops to 16°C. If you have a greenhouse or heated loggia, try growing bananas at home.

Growing Tips:

choose seedlings of dwarf varieties: Musa Super Cavendish Dwarf or Musa Cavendish Dwarf, which grow no higher than 2 meters;
Place the tub with a banana in the most illuminated place;
regularly water the leaves and spray them with a spray bottle, the plant loves high air humidity;
Apply fertilizer to the soil every 2 weeks and replant when roots emerge from the drainage holes.

On a note!
When the root system reaches a pot volume of 50 liters, the banana will begin to bear fruit.

Beneficial properties of bananas

Much has been written about the benefits and harms of bananas; most nutritionists and doctors advise consuming the fruit in moderation. The fruits are rich in vitamins and microelements, fiber and satisfy hunger well. This is a natural dessert with virtually no sugar, healthy for children and adults.

General benefit

The tropical fruit is rich in potassium, which supports eye, kidney, liver and cardiovascular health. Eat 1-2 bananas daily to reduce the risk of atherosclerosis by 50%.
Banana is rich in carbohydrates, which instantly saturate the brain with energy and activate its work. If you have a difficult exam ahead and need to concentrate and gain strength, eat a ripe banana.
Scientists have found that the optimal combination of potassium and magnesium in the fruit pulp helps lower blood pressure and prevents the formation of stones in the kidneys and gall bladder.
Magnesium in combination with vitamins C and B6 has a positive effect on the functioning of the heart muscle and reduces the risk of heart attack and other heart diseases by 2 times.
Banana pulp is rich in fiber; it is recommended to eat the fruit for diarrhea and other disorders of the gastrointestinal tract. During a disorder in the gastrointestinal tract, potassium is washed out of the body, and the fruit restores the level of the microelement.
Ripe fruits contain the maximum amount of insoluble dietary fiber, which, like a brush, cleanses the intestines of accumulated free radicals and prevents the development of colorectal cancer.
Banana berries are rich in antacids. The substances neutralize bacteria that irritate the mucous membrane and prevent the occurrence of gastritis and stomach ulcers.

For men

Bananas are recommended for all lovers of an active lifestyle. The pulp contains substances that relieve muscle tension and relieve soreness after exercise.
High in carbohydrates and calories, you'll feel instantly energized after the gym. It is recommended to prepare protein shakes from cottage cheese and milk based on the fruit.

For women

The sweet pulp contains amino acids that promote the production of dopamine, which improves mood. During PMS, it is recommended to eat 1 banana a day to avoid mood swings.
A nursing mother's diet is often limited. When you can't eat most fruits, bananas come to the rescue. The fruits do not contain allergens and are recommended during lactation.

For children

Bananas are the very first complementary food after breast milk. The fruit does not cause allergies, provides the baby’s body with useful substances and especially fiber, which normalizes stool. Scientists have found that children who eat 1 banana daily suffer from asthma 2 times less often.
It is important to give cottage cheese to children from an early age for bone formation. The carbohydrates in bananas promote the absorption of calcium from dairy and fermented milk products. Children do not need to be forced to eat bananas; the sweet fruit is a favorite dessert.

Fact!
Banana is the only product in the world that contains natural serotonin - the “happiness hormone”.

On a banana smoothie

Everyone who adheres to proper nutrition and watches their figure knows about the benefits of smoothies. A smoothie based on tropical fruit tastes good, and at the same time, can help get rid of extra pounds. Banana smoothie should become a favorite among women losing weight.

It is not recommended to stick to a weight loss program for more than 7 days, but this time is enough to get rid of up to 4 kilograms of excess weight.

Basic rules for losing weight:

A glass of cocktail should replace 1 full meal.
Drink up to 5 glasses of smoothies a day.
Do not add granulated sugar or use a sweetener. It’s better to experiment with berries and other fruits; they will increase the benefits of the drink.
Performing physical activity, during weight loss, and not only, it is very useful to walk long distances.

Some delicious cocktail combinations or what to pair tropical fruits with:

with milk;
with strawberries;
with green apples;
with tangerine;
with caramel syrup;
with oatmeal cooked in water or brewed with boiled water.

To prepare a smoothie, you just need to mix the ingredients with a mixer or blender.

Harm of bananas

The high calorie content of bananas is the main contraindication for eating sweet fruits. Nutritionists recommend limiting fruit in your diet if your doctor has prescribed a low-carbohydrate diet. If you are obese, it is better to exclude bananas, making up for the lack of potassium with pharmaceutical complexes.

Contraindications

Banana removes fluid from the body, causing the blood to thicken and the flow to the organs to decrease. People with varicose veins, men with potency problems and patients with thrombophlebitis are advised to limit fruit in their diet.
Taking beta blockers in the treatment of cardiac diseases increases potassium levels in the body. You should not eat more than 1 banana per day, especially if you have diseases of the kidneys and genitourinary system.
If you have irritable bowel syndrome, you must exclude fruits from your diet to avoid bloating.
People with diabetes should choose unripe fruits with a low glycemic index or avoid bananas due to the complex carbohydrates they contain, which are converted into glucose.

Contraindications

By timing

Three-day

This is the most strict diet, because you eat up to 5 tropical fruits per day, no more additional foods. But, in the most extreme cases, you can eat one green apple or drink 250 ml of fermented milk drink (kefir, for example). With the help of a three-week nutrition plan, you can lose up to 5 kilograms.

Weekly

A more gentle option, designed for a week. Although some girls note that it is several times more difficult to tolerate than a three-day diet. The recommended amount of bananas is 1.5 kg per day, divided into six equal doses. The last dinner should take place 3 hours before bedtime, no later.

For a month

The weight loss program is quite balanced and allows you to include the following products in your daily diet regimen: milk, kefir, cottage cheese and other lactic acid products. Lean meats (chicken, rabbit, beef), vegetables, and berries are also allowed.

The main condition is to maintain calorie content. The permissible daily intake for women is 1,500 kcal, for men - no more than 1,700 kcal.

How to select and store bananas

Bananas are collected unripe and transported at a temperature not exceeding 10°C so that they do not ripen on the road. That is why they are most often sold green in stores.

If you want to eat bananas in 1-2 days, choose yellow fruits with black dots.
To bring the fruit to ripeness, place it in a bag with apples, tie it and leave it overnight at room temperature. The ethylene released by fruits will make both apples and bananas ripen faster.
Choose bananas with yellow skin without green spots on the stem; such fruits are sweeter and more aromatic.
Do not store bananas in the refrigerator; at low temperatures, the peel will quickly turn black, but this will not affect the taste.

Advice!
When choosing bananas for baking or desserts, buy overripe fruits with small black spots, the sweetest ones with a soft center and a pronounced aroma. They are often sold at a 50% discount.

Use in cooking

We advise you to look in supermarkets for plantains rather than ordinary bananas. This is a vegetable variety that is used in many countries as our potatoes. The fruits are peeled, then boiled, stewed with meat, made into dough and prepared into a delicious dish - fried banana.

In Polynesia, a popular dish is masi - canned plantains and breadfruit.
In Venezuela, they prepare yo-yo - feed bananas are fried with soft sheep cheese.
In India, boiled banana flowers are used in traditional curry paste.
In Latin America, unsweetened chips are made from plantains.
All over the world, bananas are added to smoothies, fruit salads and baking fillings.
Frozen banana pulp is natural ice cream.
Microwave bananas topped with banana topping - the easiest dessert in 3 minutes.

Advice!
For vegans and those fasting, it is recommended to replace eggs in baked goods with bananas. 1 medium-sized fruit = 1 chicken egg. Peel the fruit, mash thoroughly with a fork and use as indicated in the recipe.

4-day method

For a week, eat exclusively bananas. This is a lot of stress for the body, especially for those who are just going to lose a few kilograms of excess weight with the help of this program. In just 7 short days, you can lose up to 8 kg. This result is achieved due to the fact that when you feel hungry, eat a banana. Daily norm is up to 1.5 kg. If you are very hungry, nutritionists allow you to include two boiled chicken eggs.

Don’t forget about drinking, at least 2 liters per day. This can be non-carbonated mineral water, green tea, herbal infusions.

The main ingredients are cottage cheese and tropical fruit. Alternate them by day (more details in the table).

At the end of the diet, you should not immediately switch to foods that are harmful and difficult for the body. This needs to be done gradually: today it’s one thing, and tomorrow it’s something else. If you immediately switch to poor nutrition, the extra pounds will return again.

Application in medicine

Bananas are not used in the pharmaceutical industry, but their beneficial properties are used in folk medicine.

An infusion of flowers helps with bronchitis and dry cough; it is an excellent expectorant.
Fresh leaves in many tropical countries are used to treat wounds and abrasions, like our plantain.
Dried banana roots are added to tea for dysentery and other gastrointestinal disorders.

Medicinal recipes

For bronchitis, it is recommended to drink a honey-banana drink. Beat the pulp of three fruits in a blender with 500 ml of boiling water, let it brew for 30 minutes. Add 3 tablespoons of honey, drink ½ glass 4 times a day before meals for a week.
A banana-kefir drink helps with constipation. Beat two ripe bananas with 300 ml of fresh kefir and add 2 tablespoons of oat bran. Drink in the morning on an empty stomach; it is recommended not to eat anything on the day of administration, so that fiber and kefir effectively cleanse the intestinal walls.
To treat a dry cough, it is recommended to beat the pulp of a ripe banana with 100 ml of freshly squeezed orange juice, add ½ teaspoon of cinnamon and 150 ml of boiling water. Drink three times a day 20 minutes before meals for a week.

Advice!
Don't throw away banana peels! We recommend drying it in the oven, grinding it into powder and adding it to water for flowerpots when watering; this is a natural fertilizer.

Kefir-banana

If you don’t really like milk, but really want to lose weight, you can replace it with kefir. The menu is designed for three days and offers several options.

Hard

The daily diet will consist of 3 bananas and one glass of 1% kefir. Divide the products into 6 equal portions and consume throughout the day. It is not prohibited to experiment with a set of these products. For example, make a fruit salad or yogurt.

No strict restrictions on drinking: water, herbal and green teas. With this program you will be able to lose up to an extra 5 kg.

Gentle

For 5-7 days, food will consist of tropical fruits (up to 1.5 kg) and kefir (no more than 1000 ml). You can prepare your favorite porridge (30 g), but without adding butter, sugar and milk, that is, cook it in water. If you don’t want porridge, then boil rabbit, chicken, turkey or beef. The permissible limit is 50 grams.

Application in cosmetology

Many cosmetics concerns use banana as a raw material for the production of face, body and hair care products. It is easy to make masks and lotions at home.

Moisturizing mask with banana against acne

Mix ½ ripe banana with 1 tablespoon of unsweetened yogurt or sour cream, add 1 capsule of vitamin E and 1 teaspoon of bran. Mix, apply to face for 20 minutes, rinse with warm water and repeat 2 times a week.

Anti-wrinkle mask with banana peel

Using a spoon, carefully remove the pulp from the banana peel. Carefully break the chicken egg and separate the yolk. Mix in the pulp, stirring thoroughly with a fork. Apply to the neck and skin around the eyes, after 30 minutes, rinse with warm water.

Banana hair rinse

Mix 1 liter of warm water with ripe banana pieces and beat thoroughly with a blender. After shampooing, apply to hair, leave for 5 minutes and rinse.

Advice!
A banana mask helps with sunburn. Place the fruit in the freezer for 20 minutes, cool and beat with a blender or mash thoroughly with a fork. Apply to damaged areas of skin, leave for 30 minutes.

Banana milk strict diet

The program is designed for a minimum of three, maximum of five days. The daily diet consists of three medium bananas and 750 ml of skim milk. The dairy product can be replaced with yogurt or kefir 1% fat. Divide the food into 3-4 doses, drink water and green tea without sweeteners (any kind!) in any quantity.

Bananas and milk can be consumed as independent products or combined. For example, make a cocktail from 1 banana and 250 ml of milk. Beat with a mixer or blender. You can freeze a portion of the cocktail to make a delicious treat.

Interesting Facts

The Gokusen banana variety was developed in the Philippines. It is grown 500 meters above sea level in the mountains and sells for $2 per fruit.
In China, it is illegal to broadcast scenes of girls eating bananas on television.
In British slang, “banana” is a nickname for a crazy person.
In the 16th century, conquistadors considered fruits to be food for the plebeians and fed them to slaves.
The term "banana equivalent" is used to measure the level of radioactivity. It is equal to the amount of radiation that a person will receive if he eats one fruit. The fruit contains potassium-40 isotopes equivalent to 0.05 microsievert. The lethal dose is 8 sieverts.
In nature, there are bananas of amazing colors - blue, black and gold.
For Ecuador, Costa Rica and Guatemala, banana exports are the main source of filling the state treasury.