Banana: Properties, Benefits and Uses

The banana (Musa acuminata colla) is the food of the tropics. Its nutritional properties make it a complete food and thanks to its cultivation adapting to the hot and humid climate, it is available in all seasons. More than fifty species of bananas have been cataloged and all serve to improve health.

Bananas are extremely versatile in recipes, and you can even use it to substitute ingredients like sugar, refined oils, and processed flour, so you can consume it in many ways. From Bodycarre we want to inform you more about the benefits of banana, its properties and advice.

What does the banana have?

Bananas are sources of essential vitamins and minerals like potassium, magnesium, and fiber. It is an ideal food for athletes and those who exercise regularly, due to its high concentration of carbohydrates that regulate the body’s energy levels. Carbohydrates are a quick source of energy absorption before training and replenish vital energy in post-training.

Because they contain a relatively high amount of sugar and carbohydrates, but almost no protein or fat, bananas can quickly raise blood sugar levels . While this is ideal for people in general, especially when consumed before and after exercise sessions, it is not beneficial for diabetics, so in these cases they should be consumed with caution.

Banana nutritional properties

Values ​​for a medium banana, 100 grams:

• 90 calories
• 0.33 g fat
• 23 g of carbohydrates
• 13g sugar
• 1g protein
• 3 g of fiber

Banana is a rich source of potassium, manganese, vitamin C, copper, and vitamin B6. The following are the top ten benefits that banana consumption brings to the body due to the concentration of these and other nutrients it contains. Remember that banana has cholesterol.

Banana benefits

Now, look at the properties of banana for physical exercise and health in general .

1 – Good for the heart

Bananas serve to improve heart health, as they are rich in potassium, a mineral that conducts electricity necessary for a stable heartbeat. According to the FDA, the United States department that controls the quality of food and drugs, the high concentration of potassium and low sodium content in bananas also help protect the cardiovascular system against increased blood pressure, myocardial infarction and strokes.

2 – Improves eye health

Bananas contain vitamin A. The term “ vitamin A ” refers to a number of compounds, including beta-carotene and alpha-carotene (fat-soluble vitamins that are essential to protect the quality of the eye and vision), these compounds preserve membranes They surround the eyes and make up a protein that helps in the treatment of light through the cornea . Adequate intake of vitamin A also reduces the risk of night blindness.

3 – Increases the body’s energy after training

Bananas are a great snack and you can consume them before and also immediately after training. They provide enough carbohydrates and nutrients for energy before exercise and also contain sugars that can reach worn out muscle tissue and restore your glucose stores, helping to repair damaged muscle fibers. Instead of relying on sweets or sports drinks during workout fatigue time, better eat a banana. At just 100 calories, it also comes in great before or after studying, as it is a complete food and contains no artificial or processed ingredients like many options offered at academies.

4 – Helps in weight loss

Weight loss is not one of the benefits that usually comes to mind when you think of this fruit. But actually eating banana is an interesting option if you need to lose weight. As they are naturally sweet, they can help reduce the craving for sugar in the body . A medium banana has about a quarter of the calories you would eat if you chose a chocolate bar, on the other hand, about half of the fiber content of the banana is soluble: when it reaches the digestive tract, it absorbs the water and makes the digestion is slower,food stays in the stomach longer, making you feel full for a longer period. Eat a banana before meals and you will be less likely to overeat when the food arrives on the table. You just have to be careful with the quantity, since bananas are rich in carbohydrates.

5 – Improves digestive health

Each banana contains approximately three grams of fiber, more than 10% of the total fibers that a person should consume daily. Fiber helps prevent constipation, flatulence and other unwanted digestive symptoms, it also contributes to regulate intestinal functions as they bind waste and toxins in the digestive tract, promoting their elimination from the body.

In addition, bananas are easy to digest and can help prevent cases of diarrhea , as they contain potassium, which facilitates water retention in the intestine and prevents dehydration.

6 – Improves mood

Bananas can help overcome depression due to their high levels of tryptophan . Tryptophan is an amino acid that, when ingested, the body converts into serotonin, a neurotransmitter in the brain that regulates mood and promotes feelings of well-being. In addition, the vitamin B6 present in bananas can help in the quality of sleep, while magnesium helps to relax the muscles.

Bananas also have antioxidants that regulate the release of dopamine in the brain, another booster to maintain mood.

7 – Avoid cramps

Being a great source of potassium, bananas are highly valued by athletes to prevent muscle cramps. Research has shown that low levels of potassium in the body can contribute to the risk of cramps . A recent study cites that consuming one or two bananas an hour before exercise can help keep your blood potassium levels higher, even after training.

8 – Helps in the prevention of kidney cancer

Being a good source of vitamin C , bananas help fight the formation of free radicals that can cause cancer.

Swiss researchers developed a study that found that the high levels of antioxidants present in bananas may be helpful in preventing colon cancer in women. According to this study, women who ate four to six bananas per week cut their risk of developing kidney cancer in half.

High fiber intake from fruits and vegetables, such as bananas, is also associated with a reduced risk of colorectal cancer.

9 – Improves the health of the brain, skin and bones

Banana can benefit your brain, bones and skin, as it contains manganese and vitamin C. A banana contains 16% of the amount of manganese that the body needs every day, and about 14% of vitamin C. This helps in the production of collagen, an important structural component that maintains the healthy appearance and elasticity of the skin.

Manganese also contributes to the production of collagen and acts as an anti-inflammatory and antioxidant , two important properties that serve to slow natural aging by reducing the oxidation of cells caused by free radicals.

Studies have shown that manganese can also help improve general brain functions and prevent diseases, including epilepsy and Parkinson’s. Animal studies have proven that low levels of manganese in the body contribute to weakness in the bone, which can lead to diseases such as osteoporosis.

10 – Affordable food, easy to carry and low in calories

A medium banana contains about 100 calories and is packed with nutrients and fiber, so it can be a great snack especially for those who exercise or are on a weight loss diet.

Because it contains high amounts of fiber and high water content, one of the benefits of banana is that it helps you feel full and keeps you away from other high-calorie foods between meals.

The banana is easily transportable and does not need to be refrigerated . You can have it on your desk, at the gym, in your backpack or even in the car as an option to avoid hunger between meals.

To slow the release of sugars into the bloodstream, it is recommended that you combine the banana with a healthy source of protein, such as walnuts , peanut butter, almonds, or protein powder. Therefore. This is a great snack that will help you avoid glucose peaks during the day.

Contraindications of consuming banana

People allergic to bananas

Banana consumption can cause allergic skin reactions in people sensitive to them. Among the most common symptoms are: redness, skin rashes and itching.

Some people with a fruit intolerance may also have an oral allergy within a couple of hours after ingestion , where symptoms can include rashes and swelling around the mouth or throat.

Other allergic reactions related to the consumption of plantain or bananas in sensitive people with symptoms of skin rashes and gastrointestinal problems such as nausea, vomiting and diarrhea.

Diabetics

There are conflicting views on whether the benefits of banana are worth it for diabetics or not. It is true that they are rich in starch and sugar, and therefore can be expected to cause a large spike in blood sugar. But because of their low glycemic index, bananas shouldn’t raise blood sugar levels as much as some other carbohydrate-rich foods . However, after eating foods that are high in sugar and carbohydrates, diabetics should always make sure to monitor their blood sugar levels carefully.

In a different point of view, it seemed that its consumption is a risk factor for constipation, while other studies indicate that bananas can actually have the opposite effect, at least in some people. In conclusion, consuming bananas does not appear to have any serious side effects, at least not when consumed in moderation.

Various ways to eat banana

• The banana is ideal for you to consume fresh because its skin protects it from germs, dust and dispensing instruments.
• Use it sliced ​​for a fruit salad .
• You can blend it in a blender with milk and turn it into a delicious smoothie.
• Grilled bananas, served with vanilla ice cream, are served for dessert and are delicious.
• You can buy dried banana and serve it as a snack .
• Add mashed ripe bananas to cakes, breads, puddings, cakes, and many other recipes.
• The plantains are perfect for frying.
• The banana flour contains no gluten and has a very subtle flavor, which can be used as a substitute for wheat flour in most recipes.
• Very ripe bananas are perfect for making delicious jams. Try this easy to make recipe:

Banana skin

There was a time when the banana peel was considered “poison”, but this myth has fallen. Research shows that banana peel is packed with nutrients. The analyzes found that it contains a high concentration of vitamin B6 and B12 , as well as magnesium and potassium. Banana skin also contains some fiber and protein. According to the American Journal of Applied Biochemistry and Biotechnology, the banana peel has ” many bioactive components such as phenols, carotenoids, and others.”

In cultures where the peel of this fruit is already more appreciated, it is served boiled, fried or in vitamin shakes . Ripe banana peels are sweeter. Just be careful to wash them well to remove pesticides.

Practical advice with banana skin

• If an insect bites you and gives you hives, rub the inside of a banana peel to relieve itching and irritation .
• For a quick shine on your leather shoes and bags , simply rub the inside of a banana peel and then buff with a dry cloth.

Can bananas be used for skin and hair?

If you like natural options for treating your skin and hair, you can use banana as a cosmetic. It can serve as a natural skin moisturizer as the vitamins and minerals in banana help regain lost moisture and repair damaged, tired and dry skin.

Banana, honey and essential oil moisturizer

To hydrate your skin instantly we leave you an incredible natural recipe.

Ingredients:

• ½ ripe banana
• 4 drops of lavender or sandalwood essential oil
• A little honey, mix well and apply on the face.

preparation:

Puree all the ingredients and apply it on the skin, let it act for 20-25 minutes and then rinse very well. It is important that contact with the eyes is avoided .

You can also choose to use the banana to hydrate and nourish your hair.

Organic banana and honey mask

Honey, banana, and avocado are nutritious foods to make smoothies, but they are also the essential ingredients for an organic hair mask . It is a deep conditioning treatment that, if applied properly, allows the ingredients to penetrate the hair roots.

Intensive weekly treatments hydrate dry hair, add shine to normal hair, and nourish damaged hair. Avocados provide vitamin E and protein, while banana and honey attract and hold moisture. These ingredients are natural and inexpensive , so making your own deep conditioning treatments at home is easy and cost-effective.

Ingredients:

• A ripe banana
• A teaspoon of honey
• A tablespoon of avocado oil (or a piece of avocado)

Preparation method:

Beat the ingredients in a mixer until smooth. Pass the cream through the hair (including the scalp) and leave it on for 20 minutes. Then wash your hair normally.

Banana and castor oil mask

The castor oil prevents hair fall and leaves it hydrated, soft and shiny. It is rich in antioxidants and vitamins A and E that help maintain healthy hair.

Use this mask if your hair is dry, brittle and needs a boost.

Ingredients:

• A ripe banana
• One tablespoon of castor oil

Preparation method:

Beat the ingredients in a mixer until smooth. Pass the cream through the hair (including the scalp) and leave it on for 20 minutes. Then wash your hair normally.

Banana and almond oil mask

The vitamin A and C present in the banana, along with the vitamin E in the almond oil , leaves the hair silky and shiny, hydrated and soft. Orange essential oil helps to moisturize and soften hair and is ideal for oily scalps.

Sweet almond oil can be substituted for coconut oil, argan oil (pure), wheat germ oil, jojoba oil, or grapeseed oil.

If your hair is too long, double the amounts.

Ingredients:

• A ripe banana
• One tablespoon of almond oil
• 5 drops of orange essential oil

Preparation method:

Beat the ingredients in a mixer until smooth. Pass the cream through the hair (including the scalp) and leave it on for 20 minutes. Then wash your hair normally.