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Banana health benefits

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Bananas are among the most popular fruits. Despite being native to Southeast Asia, they are cultivated all over the world, come in various sizes, colors and shapes, the most common being the yellow banana, which is green before it ripens.

Source of vitamins C, B1, B2, B6, it is also rich in fiber, in addition to minerals such as magnesium, copper, manganese, calcium, iron and folic acid. An element that increases serotonin levels and controls the desire to eat sweets. Despite being more caloric than other fruits, it prevents cramps, controls blood pressure, aids digestion and calms the nervous system. Bananas contain tryptophan which helps in the production of serotonin, which helps to relax and maintain a good mood.

Types of Banana

  • Plantain: This is the largest of the species, its fruits can reach 26 centimeters in length and weigh up to half a kilo. A plantain is approximately 150g and 192kcal, a good choice for cooking, roasting or frying. Among them is the one that contains the highest carbohydrate content and also caloric value. It also contains thiamine, known as vitamin B1. It ends up having two energy benefits, it provides energy and also one of the vitamins involved in the reactions of our body’s energy production cycle.
  • Silver banana: rich in vitamin C, being ideal for frying, making smoothies and good for making sweets. Each unit of the silver banana has approximately 70g, with about 68.6kcal. It is the richest of bananas in vitamin C and also has a good potassium content, second only to the runt.
  • Apple banana: it is the banana with the lowest calorie content, each banana has approximately 55g, with 47.8kcal. It is the champion of protein and fiber compared to the others. It has a soft pulp and is easily digested, having a tendency to leave the intestines stuck.
  • Banana dwarf: it gets its name not because of its size, but because the tree on which it grows is very small. It is richer in potassium and has good magnesium content. Potassium is directly related to fluid and electrolyte balance. Because of this, it can be a good option for people who use diuretics that promote the loss of this mineral in the urine or who practice a lot of physical activity and lose this mineral through sweat. Each banana has about 79 kcal. It has a mild laxative effect.
  • Banana-ouro: the banana-ouro is the smallest of the species produced in Brazil, measuring approximately 10 centimeters. Each unit has about 40g, with 44.8 kcal, has a sweet taste and pleasant aroma.


  • Carbohydrate: Banana is a food rich in carbohydrates, being a great option for those who practice a lot of physical exercise or even for those who are athletes.
  • Heart: potassium, very present in bananas, helps in the stability of the heartbeat. It is an electrically conductive mineral that helps maintain a stable heartbeat, and the high concentration of potassium and low sodium content in bananas also help protect the cardiovascular system against high blood pressure, heart attack and stroke.
  • Digestion: Bananas are rich in fiber, so it helps to regulate the bowels. Fiber also absorbs bad cholesterol from the body and eliminates it through feces. For constipation, you should consume very ripe bananas and greener bananas in cases of diarrhea.
  • Eyes: the banana improves eye health because it is very rich in vitamin A and soluble in fats, these compounds preserve the membranes that surround the eyes and make up one of the proteins that help in the processing of light by the cornea. Adequate intake of vitamin A also decreases the risk of night blindness.
  • Decrease appetite: as it contains high levels of fiber, bananas are filling, which helps balance appetite levels.
  • Prevent muscle cramps: as they are a great source of potassium, bananas are highly valued by athletes for preventing muscle cramps, helping to relax muscles, transport energy and also aid in protein synthesis. Research has already shown that a low level of potassium in the body can contribute to the risk of cramps. A recent study cites that consuming one or two bananas before an hour of exercise can keep blood potassium levels higher even after training.
  • Reduces blood pressure: as it is rich in magnesium, which helps to relax blood vessels
  • Mood and help fight depression: Bananas are full of an amino acid called tryptophan. He is responsible for the production of serotonin (happiness hormone), along with endorphin, oxytocin and dopamine. These substances are responsible for relaxation, thus generating good mood and joy. Helping to fight emotional problems and also reduce stress.
  • Strengthen the immune system and prevent diseases: because it is rich in vitamin C.
  • Improve cholesterol and carbohydrate metabolism: because it is rich in manganese.
  • Preventing Intestinal Cancer: As a good source of vitamin C, bananas can help fight the formation of free radicals that can cause cancer.
  • Increases the body’s energy after training: a great snack and serves to be consumed before and also immediately after training. They provide enough carbohydrates and nutrients for energy before exercise, and they also contain sugars capable of reaching worn-out muscle tissues and restoring your glucose stores, which helps repair damaged muscle fibers. Eat a banana instead of relying on treats or isotonic drinks during the tiring part of your workout.


ComponentsSilver bananaBanana-nanicaPlantain
Energy98 kcal92 kcal128 kcal
Protein1,3 g1,4 g1,4 g
Fat0,1 g0,1 g0,2 g
Carbohydrates26 g23,8 g33,7 g
Fibers2,0 g1,9 g1,5 g
Vitamin C21,6 mg5,9 mg15,7 mg
Vitamin B10,03 mg
Vitamin B20,02 mg0,02 mg0,02 mg
Magnesium26 mg28 mg24 mg
Pyridoxine0,1 mg0,14 mg0,14 mg
Potassium358 mg376 mg328 mg
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