What Is the Nutritional Value of a Banana?

Bananas are a nutritious snack that should be incorporated into your diet as much as possible. Bananas are a great source of phosphorous, calcium, potassium, vitamin A, vitamin C, niacin, vitamin E and vitamin B6. Bananas have more calories than an apple or an orange, but less sugar. Because bananas are also a healthy source of carbohydrates, they help curb the appetite throughout the day.

Benefits

Bananas are arguably one of the healthiest fruits to incorporate into your diet. By eating two bananas a day, you are getting the full amount of potassium you need for the day. Bananas are also a wonderful source of vitamin B6, vitamin C, folate, fiber, calcium and even protein. One medium-sized banana has 100 calories, mostly from the sugar in the banana. Bananas should be balanced with a protein-filled lunch or dinner. If you eat lots of pasta or starch, adding a banana a day into your diet may not make much of a difference. If you are eating at least two balanced meals a day, including fresh sources of protein and calcium found in dark, leafy vegetables, you should notice a big difference in your health and stamina.

Effects

Bananas are an important part of a healthy diet, but don't overdo it. Potassium in large amounts causes arrhythmia, and if you are consuming more than 30 bananas a day, you are at risk. Some symptoms of potassium overdose include dehydration, tiredness, a drop in blood pressure and irregular heartbeat. See a doctor if you consume a large amount of bananas per day and think you may have potassium poisoning.

Considerations

Bananas, compared to other fruits, are one of the largest sources of carbohydrates. Some diets may suggest to limit your carbohydrate intake, but carbs derived from fruits or vegetables are much healthier than wheat-derived carbs. Do not get discouraged if your diet tells you not to eat carbohydrates. Bananas are such a good source of vitamins and minerals that the health benefits are worth the risk of consuming additional carbohydrates. Limit your banana intake to one a day and you will experience health benefits that would not be possible by eating bread, rice, and other carbohydrates.

Identification

The best, most nutritious bananas are even in color and texture. Stay away from bananas with moldy, black stems or soft spots. If your bananas are dull or grayish in color or feel mushy to the touch, they have probably been stored and shipped at an improper temperature and do not contain the same nutritional benefits as a firm, yellow banana. Avoid eating bananas with green patches, as they have not fully ripened yet.

Prevention/Solution

According to studies, children who eat bananas regularly at age two are 51% less likely to develop childhood leukemia. The high potassium and fiber content in bananas have been proven to help protect the body from cardiovascular problems, and just one banana a day can lower blood pressure. Regular banana intake is also known to help maintain proper kidney function, protect against ulcers, build strong bones and improve eyesight.

Resources

• Read this Article in Spanish
• Guide to Bananas
• CRFG.org: Banana Fruit Facts
• Six Awesome Health Benefits of Bananas