...the nutritional value of bananas and full banana nutrition information...
Bananas are well known in fitness circles for their high potassium content. Bananas 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.
Bananas are 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.
Bananas also contain 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.
Bananas 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.
Bananas contain 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)
Bananas are well known in fitness circles for their high potassium content. Bananas also contain good amounts of vitamin B6, B5 and manganese.
