Nutritional Value And Benefits Of Banana
The nutritional value of bananas is markedly different compared to some other fruits that are high in water. One medium-sized banana weighs approximately 118 grams. The nutritional value for this amount of banana is as follows:
- 88.4 grams of water
- 105 kcal energy
- 26.9 grams of carbohydrates
- 1.29 grams of protein
- 0.389 grams of fat
- 3.95 g dietary fiber
As can be seen here, the calorie and nutritional contents of medium-sized bananas are within the limits expected from a fruit. However, especially imported bananas can be very large in size and consuming one at a time may lead to an increase in energy and carbohydrate content. Therefore, choosing small local bananas or consuming large bananas by sharing them in fruit plates will help you avoid this situation.
Banana, like all other types of fresh fruit, has a rich content in vitamins. In response to the question of which vitamin is in bananas, the main types of vitamins found in 118 grams of medium-sized banana are as follows:
- Vitamin C: 10.3 mg
- Niacin (vitamin B3): 0.785 mg
- Pantothenic acid (vitamin B5): 0.394 mg
- Vitamin B6: 0.433 mg Folate: 23.6 mcg
- Choline: 11.6 mg
- Vitamin A: 75.5 IU
- Vitamin E: 0.118 mg
- Vitamin K: 0.59 mcg
Although it has a remarkable vitamin content, bananas are best known for their rich mineral content. The main mineral values contained in a 118 gram medium sized banana, which is especially a very good source of potassium, are as follows:
- Potassium: 422 mg
- Calcium: 5.9 mg
- Magnesium: 31.9 mg
- Phosphorus: 26 mg
- Iron: 0.307 mg
- Selenium: 1.18 mcg
Banana, which is a good source of energy, has many benefits. The benefits of banana can be generally listed as follows;
- Adding bananas to the diet plays a role in regulating blood sugar.
- Banana consumption is an important factor in protecting heart health.
- Adding adequate amounts of bananas to the diet helps increase insulin resistance.
- Due to its fibrous structure, consumption of banana can have an effect on the regulation of the digestive system.
- It has a positive effect on kidney health.
- Among the benefits of banana, providing a feeling of fullness is also an important advantage.
- The feeling of fullness it creates is effective in suppressing hunger for a long time.
- Therefore, it can be easily used in diets.
- Banana is very effective in protecting cells from oxidative stress by creating an antioxidant effect.
- Banana, which helps increase athletic performance, is also the food preferred by athletes.
- Banana also beautifies the skin.
- It helps relieve stomach diseases. It is a powerful source of energy due to the potassium it contains.
