The banana is a healthy fruit originally from the islands of the Malay archipelago that has become popular among people for its flavor and its nutrient reserve.
Fruit characteristics
Rich in important minerals, the fruit has a oblong, semicircular shape, with a pointed end of less diameter than the fruit itself. It has oblong ribs along, that are smoothed when maturing. The banana bark is dense and its thickness varies partly according to the variety of the fruit. The nutritious part of the banana is the pulp, which, when it is completely mature, is equivalent to 75% of the total weight of the fruit.
Immature fruit is distinguished both by its color and its characteristic appearance. The immature fruit has a greenish color cortex, which is firmly attached to the pulp. The pulp, meanwhile, is firm and breaks when bending it.
The ripe fruit, according to the variety, contains approximately 20% starch by weight and fructose instead of sugar. It is distinguished by its unique flavor and is divided into a group chemical composition – “dessert” and “planktein”.
Banana’s chemical composition
A ripe banana fruit has in its pulp a huge amount of components and substances that the human body needs. The fruit contains a high equilibrium of pectin, with fiber, more – dietary fiber. These are the ones that play an important role in the human digestive system.
The fruit has a mineral and vitamin composition of weight. Among the vitamin group, the B stands out, among which pyridoxin (B6) is found. One hundred grams of banana contain the daily dose of this element.
Of the other vitamins, the fruit includes ascorbic acid (C), which replenishes the daily standard by 15%. Vitamins of the same line are B9, B5, B1, B2, Beta-Carotene, PP, Colina, K, A, E. Restore the balance of the part of the vitamin in the human body, contributes to the regular consumption of this crop.
Fat proteins Carbohydrates (FFC)
Bananas can be eaten even when they are on a diet, without fear of giving too much weight. Opinions vary in what constitutes bananas. On average, a peeled banana contains about 120 kcal.
NOTE: A fruit too ripe has more calories. A stained fruit contains about 200 kcal.
A small fruit contains up to 90 kcal, with an approximate presence of:
- Carbohydrates – 32 g;
- Proteins – 2. 5 g;
- Fats – 0. 2 g.
Tip: The calories of a fruit are found to weigh on a kitchen scale. The weight of an average fruit is 130-160 g. To determine the exact calories, the values that appear below are multiplied by a factor of 1. 4.
The fat content of 100 g of fruit is the following
- Carbohydrates – 21. 8 g;
- Proteins – 1. 5 g;
- Fat – 0. 1 g.
Vitamins
This southern fruit helps in the prevention of many diseases. It is an important source of vitamins for human being. Contained in 100 g of fruit:
| Vitamins: | Weight: |
| В2 | 0. 07 µg |
| В4 | 10 mg |
| В6 | 0. 5 mg |
| В9 | 19 µg |
| В1 | 0. 03 mcg |
| В3 | 0. 7 µg |
| В5 | 0. 5 mcg |
| Е | 0. 2 µg |
| А | 15 micrograms |
| С | 9 mg |
Vitamin C contained in fruit is able to help a human body weakened to fight infectious diseases, eliminate toxins and help maintain youth. It is a powerful antioxidant and helps in the metabolic process of blood renewal.
Without ascorbic acid, the body does not absorb iron and calcium, and the production of collagen in bone tissues is affected. Regularly dysfunctions of the immune system are produced. Vitamin C maintains the skin in good condition and helps keep a young and slender body.
Interesting: The Vitamins B group is necessary for the human body, to ensure the stable functioning of the nervous system. Eliminates the effects of stress, depression attacks. Relieves nervousness and chronic fatigue.
Contained in the vitamin A fruit, it is involved in the metabolic reactions of the human body, it plays an important role as antioxidant. Help in skin regeneration, bone restoration, damaged tissue. It normalizes the strengthening of the cardiovascular part of the body, fights the early facts of aging and combats cancer.
Vitamin and favors the digestion of lipids and tense the internal secretion gland. In stability it keeps the nervous system relaxed. Skin fertility, beauty and youth are also due to this vitamin.
Mineral composition
The banana has an impressive mineral composition, composed of:
- Match;
- Potassium;
- Calcium;
- Magnesium;
- Selenium;
- Sodium;
- Iron;
- Zinc;
- Fluorine;
- Copper;
- Manganese
- Iodine;
- Sulfur;
- Chlorine.
One of the most important trace elements in human life is potassium. In addition to supplying oxygen to brain cells, it is responsible for maintaining constant work of the heart muscles. Form skeletal tissues and teeth. A couple of fruits are enough to supply one day of minerals.
Margin Note: Experts recommend the consumption of bananas to people suffering from cardiac pains. This mineral helps relieve the pain of muscle tissues and cramp syndromes.
Product nutrients
For not initiated: a nutrient is a biologically important element for the functioning of living organisms. They are divided into two groups: macronutrients (carbohydrates, proteins and fats) and micronutrients (a series of vitamins: A, B12, D, B6), and minerals (Zn, Mn, Mg, Fe).
None of the products can provide the organism for all set of substances that influence human development and growth. That is why he needs a great supply of them, as well as dietary supplements.
Knowing the benefits of minerals for the human body is not difficult to understand and calculate individually, its daily ration of LBU intake. The Russian Ministry of Health advises Russians to obtain up to 12% of proteins. Of fats, the recommended intake is 30%, and carbohydrates up to 60%.
Caloric content in 100 grams
According to nutritionists, one of the characteristics of the product is their ability to fill the body with energy. According to the fruit bzu, 100 g of pulp contain
- Carbohydrates 21. 8 g – 30%;
- Proteins – 1. 5 g – 1. 5%;
- Food fibers – 1. 7 g – 1. 9%;
- Fats – 0. 1 g – 0. 5%.
Nutritionists claim that a peeled banana, with an average weight, contains 60, 111 kcal.
Banana properties
Many people consider the banana their favorite fruit from childhood, but they have never thought that they can easily use it to improve their health.
The fact is that potassium contained in the fruit pulp, perfectly free the body of excess water, and iron helps increase blood hemoglobin levels. The fiber that wraps the stomach walls relieves stomach ailments. The omnipresent magnesium helps the functioning of the heart and brain.
The fruit improves the concentration and capacity of attention of the individual, affects the performance and perception of information. Increases the construction of muscle tissues and reinforces the immune system, which facilitates the fight against viruses and bacterial attacks.
Benefits
The beneficial properties of banana are determined by its nutritional properties and by the presence of large amounts of important trace elements and vitamins. The value of this fruit is higher than that of the apple. You can easily obtain the daily potassium standard of a couple of fruits. This tropical fruit is rich in active substances.
Banana’s malic acid plays an active role in the digestive system and affects the absorption of carbohydrates. The fruit fibers are soft for the stomach, so this fruit is recommended to patients with digestive system anomalies, suffering from gastritis.
For those who suffer frequent edema, doctors recommend taking fruit as dessert. Banana is excellent for eliminating excess water from the organism. Cosmetologists often use fruit as a facial mask.
Damage and contraindications
Numerous studies have led scientists to conclude that the consumption of this fruit does not produce any damage. They are only possible individual indications for each person. All foods, such as banana must be eaten by a person – in moderation and then there are no dangers are terrible.
Like other tropical fruits, banana is not recommended for children under three years. Genetically speaking, the digestive system of children is not yet fully developed, so the body can respond with an allergy to the product.
Banana is not recommended to overweight people. They must be consulted previously by a gastroenterologist. This is due to the high caloric value of the fruit and after its recommendation, fruit consumption must be restricted, or put on the exclusions list of a person’s diet.
The undesirable consumption of fruit includes people suffering from thrombophlebitis and cardiac ischemia. Among them is who suffers from high blood coagulation. When the body is removed from the body, blood clotting begins, which threatens to aggravate the health of the organism.
How to consume it and in what amounts
To make the most of the benefits of this fruit, become a “banana guru” requires following some advice:
- The main and most important is not to get rid of white strands (phloem). These are a great fiber and potassium source. Unlike pulp, its vitamin content (A, B6) is remarkably superior.
- If at home the banana is usually taken with your hands when eating it, in the public places cutlery are used: a knife, with a fork.
- The fruit is consumed before the main food, as a separate dish, and after the food, as dessert.
- The fruit can be eaten at night only half an hour before bedtime.
- Nutritionists advise eating bananas before food. The body is satisfied with the energy it needs to tone.
Eating a kilo of bananas of a sitting does not worsen the health of a person. However, before eating this fruit systematically, it is convenient to consult a specialist. An excess of these minerals is not desirable either and will not do any good.
There are other reasons that determine the rhythm of fruit consumption:
- The banana, for the digestive system, is a heavy product. It takes a long time (about 4 hours) to digest it.
- High caloric value of the fruit.
- Scientists have discovered that eating more than 3 bananas per day can cause systemic headaches. It is due to excess tiramine.
- It depends on each organism, but it is observed that an excess of fruit in the diet can cause a laxative effect.
Note on the margin: In the homeland of the fruit, residents do not exceed a daily ration of more than 3 pieces.
Ways to combine fruit with other foods (to get maximum benefit)
It must be understood that the stomach suffers discomfort when bananas are eaten with foods that are not compatible with them. Serious consequences in stomach digestion occur, thus causing the pollution of the organism with toxins and the appearance of diseases.
The sweet fruit takes longer to be digested by the stomach than acidic fruit. The passage of sugars through the stomach is slowed down by the action of acidic fruit. Thus, a bananas salad, with orange and kiwi is not only a bad idea, but also dangerous.
MEMO: Acid fruit is not compatible with sweet fruit! But at the same time, both are great with slightly acidic fruit.
Bananas combine well with: pineapple and blackberries, apricot and papaya, mango and passion fruit. The banana combines very well with nuts: nuts and almonds, pistachos and anacardos, peanuts and hazelnuts.
Often the banana is used to bake cakes and muffins. When doing creams, combine well with cream and candy. It is excellent with arce syrup and custard. Among the appropriate spices for the fruit are cinnamon, with cardamom, ginger and clove.
Like any of the fruits, banana is beneficial for the human body. All of them, beneficial to our body, and banana in particular. The main thing is to take into account the consumption standards and choose the right ones when buying them.
