What does a banana contain, what vitamins are useful for the body!
Nutritional value, composition and caloric content of bananas
One average fruit contains about 105 calories, most of which comes from carbohydrates.
100 grams of bananas contain (in % of the recommended daily intake):
Calories: 89 kcal (4%).
Carbohydrates: 22.8 g (8%).
Fiber: 2.6 g (10%).
Fat: 0.3 g (1%).
Protein: 1.1 g (2%).
Vitamin C: 8.7 mg (15%).
Vitamin B6: 0.4 mg (18%).
Folic acid: 20 mcg (5%).
Potassium: 358 mg (10%).
Manganese: 0.3 mg (13%).
Omega-3 fatty acids: 27 mg.
Omega-6 fatty acids: 46 mg.
Carbohydrates
Bananas are a rich source of carbohydrates. Unripe bananas mainly contain starch, and ripe ones contain sugar. The carbohydrate composition of bananas changes dramatically during ripening.
The main component of unripe bananas is starch-green bananas contain up to 70-80% starch, in dry weight.
During ripening, the starch is converted to sugars and is less than 1% when the banana is fully ripe. The most common types of sugar found in ripe bananas are sucrose, fructose, and glucose. In mature bananas, the total sugar content can reach more than 16% by weight of fresh fruit.
Depending on the degree of maturity, bananas have a relatively low glycemic index of 42-58. This is an indicator of how quickly carbohydrates in food enter the bloodstream.
The low glycemic index of bananas is due to their high content of resistant starch and fiber, which prevent the rapid increase in blood sugar after a meal.
Fiber
The high proportion of starch in unripe bananas is a resistant starch, which, as the name suggests, is resistant to digestion and is therefore a type of fiber.
Resistant starch passes into the large intestine, where it is fermented by bacteria in a process that forms butyrate – a short-chain fatty acid that has a beneficial effect on gut health.
Bananas are also a good source of other types of dietary fiber, such as pectin. Some types of pectin in bananas are water-soluble. When bananas ripen, the proportion of water-soluble pectin increases, which is one of the main reasons why these fruits become softer as they mature .
Both pectin and resistant starch moderately increase blood sugar levels after a meal.
Vitamins and minerals
Bananas are an important source of several vitamins and minerals, especially potassium, vitamin B6, and vitamin C
Potassium: Bananas are a good source of potassium. A diet high in potassium can lower blood pressure in people with high blood pressure and has a positive effect on the cardiovascular system.
Vitamin B6: Bananas are high in vitamin B6. One medium banana can provide up to 33% of the recommended daily intake of vitamin B6.
Vitamin C: Like most fruits, bananas are a good source of vitamin C.
Other plant compounds
Fruits and vegetables contain numerous types of biologically active plant compounds, and bananas are no exception.
Dopamine: Is an important neurotransmitter produced in the human brain. However, it should be understood that the dopamine present in bananas does not cross the blood-brain barrier to affect mood, but rather acts as a powerful antioxidant.
Catechins In bananas, there are several antioxidant flavonoids, particularly catechins. Catechins have been shown to provide many benefits to the human body, including reducing the risk of disease.
One average fruit contains about 105 calories, most of which comes from carbohydrates.
100 grams of bananas contain (in % of the recommended daily intake):
Calories: 89 kcal (4%).
Carbohydrates: 22.8 g (8%).
Fiber: 2.6 g (10%).
Fat: 0.3 g (1%).
Protein: 1.1 g (2%).
Vitamin C: 8.7 mg (15%).
Vitamin B6: 0.4 mg (18%).
Folic acid: 20 mcg (5%).
Potassium: 358 mg (10%).
Manganese: 0.3 mg (13%).
Omega-3 fatty acids: 27 mg.
Omega-6 fatty acids: 46 mg.
Carbohydrates
Bananas are a rich source of carbohydrates. Unripe bananas mainly contain starch, and ripe ones contain sugar. The carbohydrate composition of bananas changes dramatically during ripening.
The main component of unripe bananas is starch-green bananas contain up to 70-80% starch, in dry weight.
During ripening, the starch is converted to sugars and is less than 1% when the banana is fully ripe. The most common types of sugar found in ripe bananas are sucrose, fructose, and glucose. In mature bananas, the total sugar content can reach more than 16% by weight of fresh fruit.
Depending on the degree of maturity, bananas have a relatively low glycemic index of 42-58. This is an indicator of how quickly carbohydrates in food enter the bloodstream.
The low glycemic index of bananas is due to their high content of resistant starch and fiber, which prevent the rapid increase in blood sugar after a meal.
Fiber
The high proportion of starch in unripe bananas is a resistant starch, which, as the name suggests, is resistant to digestion and is therefore a type of fiber.
Resistant starch passes into the large intestine, where it is fermented by bacteria in a process that forms butyrate – a short-chain fatty acid that has a beneficial effect on gut health.
Bananas are also a good source of other types of dietary fiber, such as pectin. Some types of pectin in bananas are water-soluble. When bananas ripen, the proportion of water-soluble pectin increases, which is one of the main reasons why these fruits become softer as they mature .
Both pectin and resistant starch moderately increase blood sugar levels after a meal.
Vitamins and minerals
Bananas are an important source of several vitamins and minerals, especially potassium, vitamin B6, and vitamin C
Potassium: Bananas are a good source of potassium. A diet high in potassium can lower blood pressure in people with high blood pressure and has a positive effect on the cardiovascular system.
Vitamin B6: Bananas are high in vitamin B6. One medium banana can provide up to 33% of the recommended daily intake of vitamin B6.
Vitamin C: Like most fruits, bananas are a good source of vitamin C.
Other plant compounds
Fruits and vegetables contain numerous types of biologically active plant compounds, and bananas are no exception.
Dopamine: Is an important neurotransmitter produced in the human brain. However, it should be understood that the dopamine present in bananas does not cross the blood-brain barrier to affect mood, but rather acts as a powerful antioxidant.
Catechins In bananas, there are several antioxidant flavonoids, particularly catechins. Catechins have been shown to provide many benefits to the human body, including reducing the risk of disease.