Bananas provide multiple benefits for physical, mental, and emotional health from an early age.
Known as banana, plantain, guinea, or banana, this fruit is among the first foods that a baby consumes, as it provides nutrients that are extremely necessary for the physical and mental development of children. In addition, its consumption is recommended for people of all ages.
What is a banana?
Banana is considered the most popular fruit in the region, as there are more than a thousand varieties in the world according to various studies. One of the best-known is the Cavendish banana. This variety of fruit is characterized by its sweet taste and the fact that it does not contain seeds. In addition, its appearance is fresh, healthy, shiny, and free of blemishes.
In terms of consumption, bananas contribute to food security in less developed countries with food deficits.
In this department, community projects have been promoted for the production and consumption of products made from this fruit to combat malnutrition, one of them being banana flour, according to reports from the Secretariat of Food and Nutritional Security (Sesan).
What are the health benefits of bananas?
Among its many benefits, we can highlight these five key contributions to your physical, mental, and emotional health.
- Improves intestinal transit. Bananas have a high fiber content, which is why they are excellent for the proper functioning of the digestive system.
- It is useful for the proper functioning of the heart and other organs. Various studies mention that bananas are beneficial for cardiovascular health due to their potassium content. According to nutritionist Pilar López, from the Nutrition Institute of Central America and Panama (INCAP), compared to other fruits, bananas contain a high amount of potassium, as well as other minerals such as phosphorus and magnesium.
- Its consumption is recommended from early childhood. According to Lopez, mashed banana is the first fruit suggested for consumption by babies.
- One plantain is equivalent to one serving of fruit per day. The World Health Organization (WHO) recommends consuming 400 grams of fruits and vegetables per day, which is equivalent to five daily servings. In the case of bananas, López mentions that a whole plantain is equivalent to one serving of fruit per day, ensuring one of the five suggested servings.
- It helps maintain a good mood. According to research from the University of Navarra in Spain, bananas are rich in tryptophan, a key ingredient for the production of serotonin, which is the neurotransmitter responsible for regulating mood, sleep, and appetite.
What is the nutritional contribution of bananas?
Bananas are a source of various nutritional benefits, although experts suggest that it is best to consume a variety of fruits and vegetables. According to Lopez, a banana provides the following nutrients:
- Energy: 109.47 kilocalories
- Carbohydrates: 28.09 grams
- Sugars: 15.04 grams
- Dietary fiber: 3.20 grams
- Magnesium: 33.21 milligrams
- Phosphorus: 27.06 milligrams
- Potassium: 440.34 milligrams.
Myths about banana consumption
There are popular misconceptions about banana consumption. It is thought that it is not suitable for diabetic patients and that, in addition, it is a fruit that “makes you gain weight” if eaten at night or mixed with other fruits. However, it is important to reiterate that banana is a source of fiber, which allows for proper digestion.
According to Lopez, people with diabetes are often concerned about eating bananas. However, the expert recommends that the degree of ripeness of the banana be evaluated since if it is a ripe banana, it is not recommended for diabetics due to its glycemic content. However, if the fruit is not in that state, it is possible to eat it.
In summary, banana consumption can be included in a balanced diet rich in fruits, vegetables, and other nutritious foods. However, it is advisable to consult your physician if you wish to make significant changes to your regular diet.