Banana Health Benefits

Bananas are among the most popular fruits. Despite being native to Southeast Asia, they are grown all over the world, come in many sizes, colors and shapes, the most common being the yellow banana, which is green before it ripens.

Source of vitamins C, B1, B2, B6, it is also rich in fiber, in addition to minerals such as magnesium, copper, manganese, calcium, iron and folic acid. An element that increases serotonin levels and controls the urge to eat sweets. Despite being more caloric than other fruits, it prevents cramps, controls blood pressure, aids digestion and calms the nervous system. The banana contains tryptophan that acts on the production of serotonin, which helps to relax and maintain a good mood.

Banana types

  • Plantains: this is the largest of the species, its fruits can reach 26 centimeters in length and weigh up to half a kilo. A plantain is approximately 150g and 192kcal, good choice for cooking, baking or frying. Among them is the one with the highest carbohydrate content and also caloric value. It also contains thiamine, known as vitamin B1. It ends up having two energy benefits, it provides energy and also one of the vitamins involved in the reactions of our body's energy production cycle.
  • Silver banana: rich in vitamin C, ideal for frying, making vitamins and good for making sweets. Each unit of the banana-silver has approximately 70g, with about 68,6kcal. It is the richest of bananas in vitamin C and also has a good potassium content, second only to nanica.
  • Banana Apple: is the banana with the lowest caloric content, each banana is approximately 55g, with 47.8kcal. It is the champion of proteins and fibers in comparison to the others. With a soft pulp and easy to digest, with a tendency to leave the intestine stuck.
  • Banana nanica: it gets its name not because of its size, but because the tree it grows on is very small. It is richer in potassium and has a good magnesium content. Potassium is directly related to the hydroelectrolytic balance. Because of this, it can be a good option for people who use diuretics that promote the loss of this mineral in the urine or who practice a lot of physical activity and lose this mineral through sweat. Each banana is about 79 kcal. It has a mild laxative effect.
  • Gold Banana: the gold banana is the smallest of the species produced in Brazil, having approximately 10 centimeters. Each unit is about 40g, with 44.8 kcal, has a sweet flavor and pleasant aroma.

  • Carbohydrate: The banana is a food rich in carbohydrates, being a great option for those who practice a lot of physical exercise or even for those who are athletes.
  • Heart: potassium, very present in bananas, helps in the stability of the heartbeat. It is an electrically conductive mineral, which helps to maintain the stability of the heartbeat and the high concentration of potassium and low sodium in the banana also help to protect the cardiovascular system against increased blood pressure, heart attack and stroke.
  • Digestion: The banana is rich in fiber, so it helps to regulate the intestine. Fiber also absorbs bad cholesterol from the body and eliminates it through feces. For constipation you should consume very ripe bananas and greener bananas in cases of diarrhea.
  • Eyes: banana improves eye health because it is very rich in vitamin A and soluble in fats, these compounds preserve the membranes that surround the eyes and make up one of the proteins that assist in the processing of light by the cornea. Adequate intake of vitamin A also decreases the risk of night blindness.
  • Decrease appetite: as it contains high levels of fiber, the banana satia, which helps to balance appetite levels.
  • Avoid muscle cramps: for being a great source of potassium, bananas are highly valued by athletes for preventing muscle cramps by helping to relax muscles, transport energy and also aid in protein synthesis. Research has already shown that the low level of potassium in the body can contribute to the risk of cramps. A recent study cites the consumption of one or two bananas before an hour of exercise can keep blood potassium levels higher even after training.              
  • Reduces blood pressure: as it is rich in magnesium, which helps to relax blood vessels
  • Humor and help fight depression: the banana is full of an amino acid called tryptophan. It is responsible for the production of serotonin (hormone of happiness), along with endorphins, oxytocin and dopamine. These substances are responsible for relaxation, thus generating good mood and joy. Helping to combat emotional problems and also reduce stress.
  • Strengthen the immune system and prevent disease: for being rich in vitamin C.
  • Improve cholesterol and carbohydrate metabolism: for being rich in manganese.
  • Prevent intestinal cancer: Because bananas are a good source of vitamin C, they can help fight the formation of free radicals that can cause cancer.
  • Increases the body's energy after training: a great snack and serves to be consumed before and also immediately after training. They provide enough carbohydrates and nutrients to give you energy before exercise, and they also contain sugars that are able to reach worn-out muscle tissues and restore your glucose stores, which helps repair damaged muscle fibers. Eat a Banana instead of relying on goodies or isotonic drinks during your workout fatigue.


ComponentsSilver bananaBanana nanicaPlantain
Energy98 kcal92 kcal128 kcal
Protein1,3 g1,4 g1,4 g
Fat0,1 g0,1 g0,2 g
Carboidratos26 g23,8 g33,7 g
Fibers2,0 g1,9 g1,5 g
Vitamin C21,6 mg5,9 mg15,7 mg
Vitamina B10,03 mg
Vitamina B20,02 mg0,02 mg0,02 mg
Magnesium26 mg28 mg24 mg
Pyridoxine0,1 mg0,14 mg0,14 mg
Potassium358 mg376 mg328 mg

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