Health and Wellness

Banana: Nutritional Benefits and Side Effects

Banana: Nutritional Benefits and Side Effects
Written by Banani Chakraborty

Banana nutritional benefits and side effects are unbelievable. It can lower blood pressure, minimize the risk of cancer along with asthma.

Table of Contents

Banana: Nutritional Benefits and Side Effects:

To start with, the humans are using them as part of their diet for over thousands of years. It is perhaps the most popular fruit in the world as of now. In fact, people, all over the globe consume over 100 billion of it every year. Around 51% of them are consumed at breakfast time.

Some horticulturists trust it to be the first fruit in the world.

ripe banana

source google image

Usually, it is among the most consumed fruits in the world.

In the first place, there are 130 banana-growing countries in the world. There are over 1000 varieties and 50 groups of it. Yearly production exceeds 105 million tonnes.

Moreover, it stood fourth in the world in terms of monetary value among all the food crops. By the by, Americans eat more of it than the total of oranges and apples.

Nutritional Profile:

They are a rich source of potassium. Further, they contain good levels of protein along with dietary fibre.

126 grams of it contains:

  • 110 calories
  • 30 grams of carbohydrate
  • 1gram of protein.

Also, read some protein-rich tasty recipe:

1)           Indian Spicy Prawn Masala.

2)        Chicken Korma recipe.

3)            Bengali foods.

To tell the truth, they are naturally free of cholesterol, fat, and sodium.

We get a number of vitamins as well as minerals from bananas:

  • Vitamin B6 – 0.5 mg
  • Potassium – 450 mg
  • Manganese – 0.3 mg
  • Protein – 1 g
  • Vitamin C – 9 mg
  • Magnesium – 34 mg
  • Dietary Fiber – 3g
  • Niacin – 0.8 mg
  • Iron – 0.3 mg
  • Folate – 25.0 mcg
  • Vitamin A – 81 IU
  • Riboflavin – 0.1 mg

However, scientists recommend 4,700 milligrams of potassium intake daily for adults.

Some More Nutrition Facts:

green banana

source google image

We may get the following nutrients from 1 medium-sized banana (100 grams):

  • Water: 75%
  • Calories: 89
  • Carbs: 22.8 grams
  • Protein: 1.1 grams
  • Fibre: 2.6 grams
  • Sugar: 12.2 grams
  • Fat: 0.3 grams

Facts about bananas:

1.‘Musa sapientum’ is the scientific name of it. It means ‘fruit of the wise man’.

2. In fact, it is the world’s largest herb. It is not a tree.

3. The name derives from the Arabic word “banan”, which means finger.

4. The “trunk” of this plant comprises of tightly overlapping leaves.

5. In the UK everyman’s average consumption is 10kg of it throughout a year which means about 100 pieces.

6. In Britain, the yearly consumption of it is over five billion.

  1. Bananas are a high source of both potassium and fibre.
  2. They may help prevent the following: Cancer.Diabetes.Asthma.Cardiovascular disease high blood pressure.Digestive problems.
  3. People, using beta-blockers, should not intake more of them.
  4. At first, we will ripe them at room temperature. Then we may add cereal with these and make a tasty breakfast.
  5. A stem of it is made of “hands”. There are 10 to 20 bananas in it.  Afterwards, the hands split into “clusters”. Usually, there are around eight pieces.
  6.  We can polish shoes with the help inside the skin of it. Moreover, it may calm itching and irritation due to a mosquito bite.

Types of Bananas in India:

India is the number one producer of this wonderful fruit in the whole world. The annual output was around 14.2 million tons in 2018. More than 50% of them belongs to the Cavendish cultivars group. Although, there are other varieties of it. Most of its products are for domestic consumption.

Tamilnadu, Maharastra, Karnataka and Maharastra are the largest producer of it. Northeastern and Southern parts of India are the major banana-growing areas.

There are more than 20 varieties of it in India. They are:

types of bananas

source google image

  • Poovan.
  • Rasthali.
  • Nendran.
  • Karpooravalli.
  • Kunnan.
  • Ney Poovan.
  • Thella Chakkara Keli.
  • Monthan.
  • Pisang Awak.
  • Robusta.
  • D. Cavendish.
  • Namaran.
  • Virupakshi.

Top 10 Largest Banana Producing State in India 2019:

banana trees

source google image

  1. Tamil Nadu, 5136.2 metric tons.
  2. Gujarat, 4523.49 metric tons.
  3. Maharashtra, 3600 metric tons.
  4. Andhra Pradesh, 3242.797 metric tons.
  5. Karnataka, 2529.6 metric tons.
  6. Bihar, 1702.412 metric tons.
  7. Madhya Pradesh, 1701 metric tons.
  8. West Bengal, 1077.8 metric tons
  9. Assam, 837.021 metric tons.
  10. Orissa, 521.31 metric tons.

Banana Benefits and Side Effects:

The following descriptions illustrate its benefits and side effects.


They are high in carbs. Usually, we will get it in the form of starch when unripe. It will be sugars when ripe. The factors of carbs in it change radically during its ripening phase. The main factor of green bananas is starch. It comprises up to 80% of starch in dry weight.

At the time of ripening, the starch changes into sugars. When it ripens totally, then the sugar comes below 1%.  The common sugars after-ripening are glucose, sucrose and fructose. The sugars in total will be more than 16% of its fresh weight.

Its glycemic index (GI), depending on ripeness varies from 40–58. This is relatively low. The GI is a measure that indicates how quickly these carbs in food will enter the bloodstream. Consequently, how much blood sugar level will go up.

Bananas’ high amount of resistant starch and fibre causes this low GI.


They are rich in various fibres. They are resistant to starch and pectin.

During the ripening of them, the number of water-soluble pectin increases. This is why they become as soft as they age.

Pectin, as well as resistant starch together, controls the blood sugar after the meal.

Vitamins and Minerals:

They are a good source of numerous vitamins and minerals. Some of them are potassium, vitamin B6, vitamin C and many more.

Read carefully the nutrients of banana.

Other Plant Compounds:

Actually, we will find many bioactive plant compounds like Dopamine and Catechin in them.

Bananas Also Contain a Decent Amount of Magnesium:

We also get some magnesium (8% of the RDI) from them. Magnesium aids several vital body functions. It helps to protect against heart diseases along with high blood pressure, and type 2 diabetes. Magnesium is also useful in maintaining bone health.

Banana Benefits for Skin:

They provide excellent hair and skincare benefits. We must try to use it in many ways for our daily skincare routine.

Beauty benefits of it for hair and skincare:

They serve multi-benefits not only for health but also for our skin and hair. Banana puree may help us to get flawless skin and gorgeous hair.

Vitamin A, B, C, potassium and other nutrients in them are very helpful both for our skin and hair.

It is an important component of home-made sunscreen cream.

Benefits of it for Skin:

  • Helps to moisturize skin.
  • Aids to Oil Control.
    skin and hair pack by banana

    source google image

  • Fights from Anti-ageing.
  • Treats acne.

Benefits of Banana for Hair:

  • Helps to overcome the hair loss problem.
  • Good for dandruff.
  • Assists to have shiny hair.
  • Aids in hair growth.
  • Good for frizzy hair.

However, it rose water and some other items are very good for both our skin and hair.

Ripe Bananas Health Benefits:

1. They are one of the Best Fruit Sources of Vitamin B6.

In the first place, the human body can easily absorb vitamin B6 from it. In fact, a medium-sized banana is able to provide approximately 25% of daily vitamin B6 requirements.

Vitamin B6 can help the following bodily functions. It:
  • At first, metabolize carbohydrates and fats. Then helps to turn them into energy.
  • Secondly, can produce important red blood cells.
  • Can keep our nervous system healthy.
  • Also metabolizes amino acids.
  • Takes away surplus chemicals from both our liver and kidneys.

Moreover, pregnant women need Vitamin B6. They need it because it is good for their baby’s growth.

2. Bananas are a Rich Source of Vitamin C

They are also a good source of vitamin C. Even we may get around 10% of our daily vitamin C needs from a medium-sized fruit.

To tell the truth Vitamin C helps in the following body functions:

  • At first, it can defend our cells and tissues against damage.
  • Secondly, it helps to absorb more iron. (Also read: mangoes)
  • Thirdly, it helps to produce collagen. It is a protein that holds our skin and bones together.
  • Further, it produces serotonin. Serotonin is such a hormone that affects our sleep cycle read: deep sleep).
  • Furthermore, it also influences our stress along with pain and mood. (Also read: stress management techniques).

3. Manganese in Bananas is Good for Our Skin

A medium-sized of it supplies about 13% of our daily manganese requirements. This manganese is conducive for making collagen. It, in turn, helps to protect our skin and other cells against the harmful free radical damage. It is mainly caused due to ultra-violate rays of sunlight and some other reasons.

4. Potassium in Bananas is Good for Heart Health and Blood pressure

Indeed, they are rich in dietary potassium. As a matter of fact, we may get 320-400 mg or 0.4g of potassium from a medium-sized of it. It equals to around 10% of our daily potassium necessity. A medium-size of it that wedges 118 grams, holds 9% of the RDI.

The human body requires this potassium mainly to keep our heart and blood pressure in good condition. In addition to this, they contain some sodium. The high potassium and low sodium combination help to manage high blood pressure.

5.Bananas May Support Heart Health:

As a matter of fact, foods containing a high level of potassium can aid to lower blood pressure. If a man intakes sufficient potassium diet, then he has up to 27% less prone to heart disease.

Further, they possess a moderate amount of magnesium. It is also important for the good health of the heart.

By the by, gratitude helps to lower our blood pressure.

6. Bananas Contain Powerful Antioxidants

Vegetables, as well as fruits, are rich sources of dietary antioxidants. This fruit also contains various antioxidants. They contain some powerful antioxidants, including catechins and dopamine.

These antioxidants provide many health benefits. They also minimize the risk of heart diseases. Moreover, they control degenerative illnesses.

However, dopamine in it simply acts as a strong antioxidant. They do not alter hormones or mood.

Dopamine: It is a vital neurotransmitter in the human brain. The dopamine, that we get from them, however, does not go across the blood-brain wall to affect our mood. Anyhow, it performs like an antioxidant.

Catechin: Generally, there are several flavonoids in them. The most notable of them are catechina. They provide us with various health benefits. They also help to reduce the risk of heart disease.

7. Bananas May Improve Digestive Health, Beat Gastrointestinal Problems:

We will get around10% of our daily necessary quantity of dietary fibre and soluble fibre from a medium-sized of it. As per Singapore’s Health Promotion Board recommendation men need 26g and women need 20g of it. Besides, we need 6g-8g of soluble fibre daily.

To tell the truth, dietary fibre is helpful for better digestion. And it is a good source of it. A medium-sized banana possesses around 3 grams of total fibre of which 0.6g of soluble fibre. Usually, it contains two main types of fibre. They are

  • Pectin: It decreases with the ripening of it. Pectin is water-soluble.
  • Resistant starch: We will find this in unripe bananas. It gradually decreases as they tend to ripe. Moreover, it is a type of indigestible carbohydrate that functions like soluble fibre. Yellow and ripe bananas hold lower quantities of resistant starch. However, they contain proportionately more quantities of soluble fibre.

As resistant starch does not digest in our body so, it finishes in our large intestine. However, in our gut, beneficial bacteria intake them as their food.  Additionally, some studies suggest that pectin may be helpful to protect our colon cancer.

There are two types of dietary fibre. They are soluble and insoluble. They play a vital role in our good health. Soluble fibre helps to control our blood sugar level. Besides, it helps to dispose of fatty substances like cholesterol.

In fact, soluble-fibre rich foods are helpful to lower cholesterol level. It, at first, absorbs water that is in our gut. Thereafter, it forms a form of a gel. The function of this gel is to slow down the human digestion process.

As a result, it keeps us feeling full for a long time.

Whereas insoluble fibre adds weight as well as softens stools. Due to this, our regular bowel movements become easier. As a result, bananas save our guts from harmful bacteria and it remains healthy.

Bananas, particularly newly-ripened ones, have a starch (resistant starch) that do not digest in our small intestine. So they pass into our large intestine. As a result, we remain full for a long period of time. The process, in turn, helps us to manage our body weight better.

Therefore, they help to control various gastrointestinal issues like:
  • Stomach ulcers.
  • Heartburn.
  • Constipation.

8. Bananas May Help You Feel More Full

Both the pectin and resistant starch may reduce appetite. At the same time, they help to keep us full.

9.Bananas May Aid Weight Loss:

Although, there is no scientifical evidence on weight loss for eating them. Yet several attributes of it resembles with the foods that help to lose weight naturally.

To start with, it is a low-calorie fruit. Indeed, a single piece of it gives a little over 100 calories. Yet it is highly nutritious.

However, eating fibre rich fruits and vegetables like this are popular for regulating body weight and weight loss.

Further, unripe bananas are full of resistant starch. Therefore, they are very filling. As a result, it tends to reduce our appetite.

May read Olive oil for weight loss.

10. Bananas give us energy – minus the fats and cholesterol

They contain all the three natural sugars

  • Glucose.
  • Sucrose.
  • Fructose.

Therefore, it acts as a source of fat and cholesterol-free energy.

In all honesty, they are an ideal fruit mainly for children and athletes. As we gain energy, so our motivation level remains high.

11.Bananas May Have Benefits for Exercise

In all honesty, dieticians refer them as a perfect food for the sportspersons. This is mainly due to their various mineral content along with easily digested carbs. Therefore, eating bananas can assist to minimize muscle cramps and soreness, due to exercise.

Although the reasons for this cramps are unknown, still the theory blames electrolyte imbalance and a mixture of dehydration.

However, research works on this regard get mixed findings of it and muscle cramps. Some studies find it helpful, while others find no effects.

They may also supply outstanding fuel for endurance exercise. At the same time, it will help to develop a positive attitude.

12. Bananas Hold Several Vital Nutrients:

They are one of the most widely consumed fruit.

They vary in their colours, sizes and shapes too.

The most common type of banana is Cavendish. It is one kind of dessert banana. In fact, it remains green when it is unripe.  Thereafter, it becomes yellow as it ripens.

To tell the truth, a banana of medium-size (around118 grams) also possesses the followings:

Vitamin B6: 33% RDI.

Net carbs: 24 grams.

Potassium: 9% RDI.

Manganese: 14% RDI.

Vitamin C: 11% of RDI.

Copper: 10% of RDI.

Fibre: 3.12 grams.

Protein: 1.31 grams.

Fat: 0.4 grams.

A medium-sized banana contains only around 105 calories. It is almost full with both water and carbs. They hold a very little amount of protein and hardly any fat or sodium or cholesterol. They are rich in antioxidants, fibre along with many more nutrients.  However, they may help us to sense more happiness. (Also read: self-esteem to get permanent happiness).

They contain tryptophan. It is one kind of protein that our body can convert into serotonin.  Its popular functions are promoting relaxation and improving mood

13. Bananas Nutrients Help to Control Blood Sugar Levels:

They contain pectin as well as resistant starch. They control our blood sugar level. It slows down emptying our stomach and reduces our appetite. Additionally, the soluble fibre in it slows down the process of streaming of sugar into our blood. Therefore, it aids to lower the insulin levels in the human body.

Further, they score around low to hardly medium on terms of the glycemic index (GI).  This GI is an index. It measures the speed at which foods upsurge the level of blood sugar in our body. This GI ranges from 0-100.

The GI score of an unripe banana is around 30. In the case of ripe banana, it is approximately 60. The average value of GI is 51.   It indicates that they will not cause any vital difference in our blood sugar level for a healthy individual.

If anybody already has diabetes (type 2), he should consume it limitedly.

14. Are Bananas Safe for Diabetics?

To tell the truth, there is a mixed opinion on this regard.

At first, they are rich in starch and sugar. However, the glycemic index is low to medium. It indicates how foods cause an increase in blood sugar level after a meal.

Further, the diabetics should always sincerely monitor the blood sugar level. They should be more precise after taking foods which are rich in sugar as well as carbs.

15. Unripe Bananas May Be More Insulin Sensitive:

Insulin sensitivity is a real danger for a number of fatal diseases. Among them, is diabetes (type2).

Some studies disclose that daily 15–30 grams’ intake of resistant starch may increase insulin level by 33–50%. It will take roughly four weeks. As we already know that green bananas are a very good amount of resistant starch. Consequently, they may play a vital role to improve insulin sensitivity.

Anyway, further research works are needed in this regard.

16. Bananas May Develop Kidney Health

Potassium plays a very important role to control blood pressure as well as to maintain better kidney function. Actually, they are a very good supplier of potassium. Therefore, bananas are extremely beneficial and vital to maintain kidneys health.

A study for 13-year on women concluded this. They find that women who ate at least 2–3 bananas on a weekly basis were 33% less prone to kidney disease.  Another study revealed that weekly 4-6 bananas will minimize almost 50% chance of kidney disease.

17. Bananas may be Easily included to Our Diet:

We can easily add bananas with cereal, yoghurt, and smoothies. If necessary, we can even take the help of bananas while cooking and baking in the place of sugar.

Moreover, bananas hardly contain any pollutants and pesticides because of their dense protective shell. Usually, they are easily digested and well-tolerated. We need just to peel them and eat. This is as simple as of that.

Colours of Banana:

The most common skin colour when it ripens is yellow. However, it may be pink, red, black and purple.

Health Benefits of Green Bananas:

green bananas

source google image

Seven amazing health benefits of green bananas are

  • Full of Fiber.
  • Good for Heart.
  • Weight Loss.
  • Excellent source of vitamins and minerals.
  • Good for diabetics.
  • Good Source of resistant starch.
  • Aids in tummy problems.

Boiled Banana Benefits:

This also provides almost all the above-mentioned benefits. As a matter of fact, we will get 531mg of potassium from boiled green bananas of 1-cup serving.

If we wish, then we can steam, or boiled or make various types of fry with green banana.

However, we may make banana tea and use it.

Benefits of this tea are:

1. May contains a lot of nutrients.

2. Contain various antioxidants.

3.May aid sound and sufficient sleep.

4.Good for the heart.

5. Prevents blotting.

Banana Benefits for Women:

If we go through this article, then it will be clear to us that they provide multi-benefits for the women. Even, it is good for pregnant women.

Why Bananas Are the Best Fruit?

Due to all the above-mentioned reasons, they are the best fruit.

Are Bananas Good for You?

Yes, they are good for all.

Do Bananas Have Any Negative Health Effects?

To tell the truth, Bananas possess hardly any negative health effects. Around 30–50% allergic to latex people may face some allergic problems with bananas. Several studies suggest this.

Bananas are perhaps the most popular fruit throughout the world. This is due to its numerous health benefits. Moreover, it is very easily available all over the globe. Statistics will support it. Therefore, we should have a mental goal-setting that we will eat daily one banana. (Also read: goal).

Anyhow, we will find it everywhere in India and all the time. We may use it as a healthy diet when we are on tour and travel.

We will try to eat this fruit daily. Not only the fruit but also the whole herb is healthy and nutritious.

Taste the sweet fruit and be happy.

Also, read Savings related articles to get financial happiness.

  1. Save money being a housewife.
  2. Importance of savings.
  3. Reasons for savings.
  4. Grow our savings.
  5. Savings account.
  6. Mutual fund.
  7. Freelancing.


About the author

Banani Chakraborty

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