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Banana Nutrition

Banana Nutrition Bananas are well known in fitness circles for their high potassium content. Banana nutrition also contain good amounts of vitamin B6, B5 and manganese.

  • An averaged sized banana contains around 467 mgs of potassium and only 1 mg of sodium. Potassium (an electrolyte) helps with nerve and muscle function and also maintains the bodies' acid balance. Potassium can also lower the risk of high blood pressure.

  • Electrolytes are nutrients such as sodium or salt, potassium, magnesium and calcium which are sweated out during exercise. When levels of these nutrients - important for everything from muscle movement to blood pressure - drop, you suffer more muscle spasms.

    Sipping water (or an electrolyte-filled sports drink) is therefore vital throughout an exercise training session.

  • Banana nutrition is high in fibre which helps to prevent heart disease and may help to protect against bowel cancer.

  • Bananas also have an antacid effect on the body which helps protect against stomach ulcers. Banana nutrition helps to activate cells in the stomach lining so the stomach has a thicker lining and thereby acts as a barrier against stomach acids. Protease inhibitors in bananas also help get rid of bacteria in the stomach. Bacteria in the stomach may cause stomach ulcers.

  • Banana nutrition also contains pectin which can help normalise movement through the digestive tract and ease constipation.

  • Bananas contain good amounts of vitamin B5 (pantothenic acid) which help turn carbohydrates and fats into energy. B5 also helps your ability to respond to stress by supporting the adrenal glands. Vitamin B5 also helps in the production of healthy body fats.

  • Banana nutrition provide good levels of vitamin B3 (niacin) which can help lower cholesterol levels and stabilise blood sugar - thereby helping with weight control.

  • Bananas provide a good amount of vitamin B6 which plays a part in the break down of sugars and starches in the body. B5 also helps to prevent homocysteine build up in the blood.

  • Banana nutrition contains manganese in good levels. Manganese helps keep your bones strong and healthy, maintains blood sugar levels and plays a part in the function of the thyroid gland. Manganese can also protect the bodies' cells from free radical damage and maintain the health of your nerves.

  • A medium sized banana contains around 105 calories.



    THE FULL NUTRITIONAL VALUE OF BANANAS:

    Bananas, raw

    Refuse: 36%  (Skin)
    Scientific Name:  Musa acuminata Colla
    NDB No: 09040 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 medium (7" to 7-7/8" long)
    -------
    118g
    Proximates
    Water
    g
    88.39
    Energy
    kcal
    105
    Energy
    kJ
    438
    Protein
    g
    1.29
    Total lipid (fat)
    g
    0.39
    Ash
    g
    0.97
    Carbohydrate, by difference
    g
    26.95
    Fiber, total dietary
    g
    3.1
    Sugars, total
    g
    14.43
    Sucrose
    g
    2.82
    Glucose (dextrose)
    g
    5.88
    Fructose
    g
    5.72
    Lactose
    g
    0.00
    Maltose
    g
    0.01
    Galactose
    g
    0.00
    Starch
    g
    6.35
    Minerals
    Calcium, Ca
    mg
    6
    Iron, Fe
    mg
    0.31
    Magnesium, Mg
    mg
    32
    Phosphorus, P
    mg
    26
    Potassium, K
    mg
    422
    Sodium, Na
    mg
    1
    Zinc, Zn
    mg
    0.18
    Copper, Cu
    mg
    0.092
    Manganese, Mn
    mg
    0.319
    Fluoride, F
    mcg
    2.6
    Selenium, Se
    mcg
    1.2
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    10.3
    Thiamin
    mg
    0.037
    Riboflavin
    mg
    0.086
    Niacin
    mg
    0.785
    Pantothenic acid
    mg
    0.394
    Vitamin B-6
    mg
    0.433
    Folate, total
    mcg
    24
    Folic acid
    mcg
    0
    Folate, food
    mcg
    24
    Folate, DFE
    mcg_DFE
    24
    Choline, total
    mg
    11.6
    Betaine
    mg
    0.1
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    4
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    31
    Carotene, alpha
    mcg
    30
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    76
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    26
    Vitamin E (alpha-tocopherol)
    mg
    0.12
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.00
    Tocopherol, gamma
    mg
    0.02
    Tocopherol, delta
    mg
    0.01
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    0.6
    Lipids
    Fatty acids, total saturated
    g
    0.132
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.001
    12:0
    g
    0.002
    14:0
    g
    0.002
    16:0
    g
    0.120
    18:0
    g
    0.006
    Fatty acids, total monounsaturated
    g
    0.038
    16:1 undifferentiated
    g
    0.012
    18:1 undifferentiated
    g
    0.026
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.086
    18:2 undifferentiated
    g
    0.054
    18:3 undifferentiated
    g
    0.032
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Phytosterols
    mg
    19
    Amino acids
    Tryptophan
    g
    0.011
    Threonine
    g
    0.033
    Isoleucine
    g
    0.033
    Leucine
    g
    0.080
    Lysine
    g
    0.059
    Methionine
    g
    0.009
    Cystine
    g
    0.011
    Phenylalanine
    g
    0.058
    Tyrosine
    g
    0.011
    Valine
    g
    0.055
    Arginine
    g
    0.058
    Histidine
    g
    0.091
    Alanine
    g
    0.047
    Aspartic acid
    g
    0.146
    Glutamic acid
    g
    0.179
    Glycine
    g
    0.045
    Proline
    g
    0.033
    Serine
    g
    0.047
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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