Bananas taste delicious and are not without reason one of the most popular types of fruit in Germany. We explain to you how daily consumption of the exotic fruit affects your health.
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How healthy are bananas?
As a topping for porridge , a healthy snack between meals or in banana bread . We rave about bananas, which can be prepared in a wonderfully versatile way. The yellow fruit has comparatively more calories or fructose than other fruit, which is why it is often called an unhealthy fattening food – completely wrong. Because the banana is low in fat, a healthy supplier of energy and rich in healthy nutrients. Its high potassium and magnesium value is particularly noteworthy. But just take a look at the healthy nutritional values of the crooked fruit for yourself.
Nutritional values of bananas per 100 grams
| calories | 95 kcal |
| protein | 1,2 g |
| fat | 0,2 g |
| carbohydrates | 20 g |
| fiber | 2 g |
| Vitamin E | 0,3 mg |
| Vitamin C | 11 mg |
| folic acid | 14 μg |
| sodium | 1 mg |
| Potassium | 367 mg |
| Calcium | 7 mg |
| Magnesium | 30 mg |
| Requirements | 0,4 mg |
That’s what happens when you eat a banana every day
We explain exactly how daily banana consumption affects your body:
1. The banana gives you quick new energy
If you get cravings, it’s better to grab a banana instead of chocolate. The combination of natural fruit sugar and roughage curbs your appetite and gives you new energy quickly. Incidentally, the glycemic index (GI) of the banana is moderate at around 52. For classification: The GI measures the blood sugar effectiveness of carbohydrates. This means that your blood sugar level does not fall again quickly after consumption, but remains stable. Food items are ranked from 0 to 100. Unripe bananas have a GI of 30, while ripe bananas have a GI of 60. However, people with diabetes are advised not to eat ripe bananas. If a banana is eaten anyway, diabetics should pay attention to their blood sugar level.
>> This banana box (approx. 9 euros) is very practical to protect your banana from bruises on the go .
2. The banana protects your gut health
As mentioned above, bananas contain fiber like pectins, which swell up in the gut and slow down digestion. Although the value in the yellow fruit is manageable (3 grams per 100 grams), the banana contains resistant starch. It is indigestible and passes through the small intestine without being able to use it. It is only broken down in the large intestine. Seen in this way, the resistant starch acts like dietary fiber. The resistant starch balances your intestinal flora and has a positive influence on it. Bananas are also a tried and tested home remedy for diarrhea because the pectins bind excess water in the body. Mash or purée with a fork beforehand.
3. The banana lowers the risk of heart disease
Fruit and vegetables provide you with valuable antioxidants – including bananas. The secondary plant substances protect our cells from free radicals and can therefore effectively prevent various diseases. The antioxidants in bananas include dopamine and catechins. Dopamine is also considered the “messenger of happiness” and occurs as a neurotransmitter in the brain. It promotes our inner drive and, when released in the brain, provides a rewarding effect. Catechins are considered anti-aging agents because they prevent premature skin aging caused by UV radiation, lower cholesterol levels and protect against hardening of the arteries . As a result, the risk of a stroke and a heart attack can be significantly reduced.
4. The banana strengthens your bones
Calcium, magnesium, vitamin D and magnesium are the most important nutrients we need for bone metabolism. We find the latter in the banana (27 mg per 100 grams). A banana alone covers a sixth of our daily magnesium requirement. Other vegetable sources of magnesium are pumpkin seeds, cocoa, nuts and legumes. In addition to a healthy diet, regular exercise also plays an important role in preventing the pathological breakdown of bone substance.
5. The banana makes beautiful hair
The banana’s many minerals like zinc and potassium, as well as B vitamins, benefit your hair and strengthen it from within. As a homemade mask, the banana moisturizes your mane, gives it a radiant shine and strengthens the hair structure. Simply mash a banana, mix with a tablespoon of olive oil to form a creamy paste and apply to hair. Leave it on for about an hour and then wash your hair well.
Green or yellow fruit – when is a banana the healthiest?
The color of the banana changes depending on how ripe it is. Unripe fruits are green, ripe bananas are bright yellow. The nutrient content of the banana changes depending on the degree of ripeness. Green bananas are high in fiber and potassium. Light yellow fruits are high in magnesium and have the highest protein content. Ripe fruits with a brown skin are a quick source of energy and are more digestible.
