Banana is a nutritious fruit belongs to the genus Musa. It has been traditionally used as an instant energy booster. Banana contains numerous imperative nutrients that have profound health benefits.

Nutritional profile

• It contains desirable amount of carbohydrates and dietary fibre especially resistant starch and pectin
• It also contains less amount of protein
• It contains very negligible amount of fat
• It contains various micronutrients, which include Vitamin C, Vitamin A and B Vitamins especially Vitamin B6, potassium, copper, magnesium and manganese
• It also contains several biologically active components such as flavonoids, carotenoids, amines, phenolic acid, polyphenols, catechins and dopamine

Banana and potassium

Banana is a potassium rich fruit and its potassium content makes it a supper fruit. Potassium content of banana shows potent health benefits such as it helps to regulate blood pressure as well as heart beat and mainly helps to keep the brain alert. Consumption of banana is thus very effective for improving the health of blood and brain.

Biological properties

Antioxidant property

• Vitamin E, Vitamin C, beta carotene, dopamine, phenolic compounds and gallocatechin components of banana act as potent antioxidant, which help to decrease the concentration of free radicals within body

• It also helps to protect every cell of the body from free radical induced oxidative damages hence promotes cellular functionality that helps to decrease the risk of developing chronic diseases

Anti-inflammatory property

• Several parts of banana plant have been used extensively for traditional medicine
• They show strong anti-inflammatory activities, which are associated with preventing inflammation by decreasing the level of inflammatory mediators in body

Detoxification property

• Banana contains significant amount of pectin, which makes this fruit an effective detox
• Pectin is associated with sticking with toxic substances within blood and helps to flush them out from body through urine

Health benefits

Role on immunity

• Antioxidant and Vitamin B6 contents of banana play significant role in boosting up the overall immunity of body
• It is associated with stimulating the synthesis of RBC, which is considered as an imperative modulator of innate immune response
• It also helps to decrease the risk of developing diseases by enhancing the body’s resistant power

Role on eye

• Vitamin A as well as beta carotene contents of banana play significant role in improving eye health
• Its antioxidant activity is also responsible for protecting the cornea from oxidative damages and helps to prevent the risk of developing eye disorders
• It helps to promote vision especially helps in night vision
• Lutein content of banana is accountable for decreasing the prevalence of macular degeneration

Role on digestive health

• It helps to stimulate the secretion of digestive enzymes hence helps in digestion
• Its fibre content plays significant role in improving bowel movement that helps to increase regularity
• It is also associated with enhancing the growth of intestinal beneficial bacteria that helps to improve colonic health
• Banana contains resistant starch, which is associated with increasing the synthesis of fatty acids (short chain) within gut and these are essentially required for improving gut health
• It helps to protect the digestive tract from oxidative as well as inflammatory damages and promotes its functionality
• It is very effective for reducing the prevalence of constipation, diarrhoea, stomach upset, heartburn, peptic ulcer, inflammatory bowel disease and ulcerative colitis

Role on weight management

• Resistant starch, pectin and fibre contents of banana play significant role in facilitating weight reduction
• It helps to make an individual feel full for a long period of time, which ultimately helps to reduce appetite, hence decreases calorie consumption by restricting food intake. This helps to generate a negative energy balance within body and promotes weight loss
• It is also awfully useful for decreasing belly fat as it contains choline that acts as fat blasting substance and inhibits fat accumulation in abdomen

Role on endurance

• Consumption of banana is extremely effective for athletes as it helps to provide sufficient energy due to its carbohydrate contents, which is associated with improving endurance
• Its B vitamins components are also responsible for boosting up the metabolism of carbohydrates, proteins and fats  
• It is also considered as a good source of potassium, which helps to restore the losses of electrolytes occurred during strenuous exercise

Role on muscle

• Consumption of banana is very beneficial for increasing lean muscle mass
• It helps to prevent muscle sore hence it is better to consume banana after exercise as it helps to restore muscle damage and allows to work out more
• Its magnesium content helps in muscle contraction and relaxation

Role on mental health

• Consumption of banana is awfully helpful for promoting mental health
• It is a good source of tryptophan, which is associated with producing serotonin that helps to stabilize mood and happiness
• Its consumption helps to improve the feeling of well being
• Tryptophan of banana also helps to synthesize melatonin, which is related with promoting relaxation that helps to regulate sleep

• It helps to prevent depression, anxiety and stress as well

Role on skeletal health

• Though banana is a poor source of calcium but it plays significant role in promoting bone health. Basically it contains fructooligosaccharides, which help to increase calcium uptake.
• Fermentation of fructooligosaccharides have occurred within the gastrointestinal tract that is related with enhancing the ability of body to absorb more calcium
• It helps to mineralize the bone that leads to enhance bone mineral density and also helps to prevent bone losses and fractures  

Role on skin

• It plays significant role in improving skin health
• It helps to nourish the skin effectively
• It also helps to hydrate the skin and makes the skin supple and soft
• It helps to decrease wrinkle and acne scars

Therapeutic applications

• It helps to decrease the concentration of cholesterol within blood
• It is used as an effective remedial action for preventing cardio vascular diseases as it contains significant amount of potassium
• It also helps to prevent the hardening of artery thus prevents the risk of developing atherosclerosis and also promotes blood circulation
• It has seen that consumption of banana in moderation helps to reduce the prevalence of kidney cancer

• It also helps to promote the functionality of central and peripheral nervous system
• It is very effective for preventing anaemia, especially iron deficiency anaemia

General consideration of using banana

• It is better to consume banana in breakfast or before physical exercise as it helps to provide energy
• Some individual experiences indigestion when they consume banana after dinner so it is better to avoid its consumption after dinner if such kind of problem arises
• It is better to purchase hard bananas as they can be stored for 4 to 5 days without spoilage
• It can be consumed alone (by only peeling the skin) or it can also be consumed with smoothie, dessert, custard, cereal and yogurt

Risk factors

Excessive consumption of banana is not a healthy choice as it may cause bloating, nausea, vomiting, diarrhoea, stomach cramping and allergies. So it is better to consume it in moderate amount.

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