Bananas, ripe and slightly ripe
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
101
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 98 (96.4%) |
| Protein | 3.4 (3.4%) |
| Fat | 3.0 (3.0%) |
| Total | 101 (100%) |
Serving: 1.0 Peeled Banana [115g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 87 (75.3%) |
| Carbohydrate | 24 (21.2%) |
| Protein | 0.9 (0.7%) |
| Ash | 0.8 (0.7%) |
| Fat | 0.3 (0.3%) |
| Total | 115 (100%) |
Serving: 1.0 Peeled Banana [115g]
Benefits
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High in potassium which helps regulate blood pressure and muscle function
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Contain prebiotic fiber which promotes a healthy gut microbiome
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Rich in vitamin B6 and vitamin C which support immune function and red blood cell formation
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Provide carbohydrates for energy and contain small amounts of protein
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May help regulate blood sugar levels due to their low glycemic index
Risks
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High in natural sugars which can contribute to weight gain if consumed in large quantities
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May cause digestive issues like gas and bloating in some people due to high FODMAP content
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Contains a small amount of natural plant toxins that could potentially cause adverse effects in very large doses
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Prone to bruising which can impact nutrient quality if overly ripe
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Allergies to banana are possible but relatively rare
Additional Information
Bananas are a widely consumed fruit known for their delicious taste and numerous health benefits. Whether eaten when ripe or slightly underripe, raw bananas offer several nutritional advantages. Let's explore the primary and secondary attributes of bananas to understand their benefits and potential risks.
Primary Attribute: Bananas, ripe and slightly ripe, raw
1. Nutritional Benefits:
- Rich in vitamins and minerals: Bananas are an excellent source of vitamins C and B6, providing a significant portion of the recommended daily intake. These vitamins play crucial roles in supporting the immune system, maintaining healthy skin, and aiding in the production of red blood cells.
- High in dietary fiber: Bananas are a good source of dietary fiber, which aids in digestion and helps prevent constipation. Fiber also contributes to feelings of fullness, making bananas a satisfying snack.
- Natural energy boost: Bananas are a great source of natural sugars, including fructose, glucose, and sucrose. These sugars provide a quick energy boost, making bananas an ideal choice for athletes or as a pre-workout snack.
- Potassium powerhouse: Bananas are well-known for their high potassium content. This mineral is essential for maintaining proper heart and muscle function, regulating blood pressure, and supporting bone health.
- Antioxidant properties: Bananas contain various antioxidants, including dopamine and vitamin C, which help protect cells from damage caused by harmful free radicals. Antioxidants also have anti-inflammatory properties, potentially reducing the risk of chronic diseases.
Secondary Attributes:
- Ripe bananas: When bananas ripen, their starch content converts into simple sugars, making them easier to digest. Ripe bananas have a sweeter taste and are generally softer, making them suitable for baking, smoothies, or eating as a quick snack.
- Slightly ripe bananas: These bananas are firmer and slightly less sweet than fully ripe ones. They are often preferred for culinary purposes, such as making banana bread or adding slices to breakfast cereals.
2. Potential Risks:
- High sugar content: While the natural sugars in bananas provide quick energy, individuals with diabetes or those following a low-sugar diet should be cautious with their banana consumption. Moderation is key to prevent blood sugar spikes.
- Caloric density: Bananas are relatively high in calories compared to other fruits. While they offer valuable nutrients, individuals aiming for weight loss should be mindful of portion sizes to maintain a balanced calorie intake.
In conclusion, ripe and slightly ripe, raw bananas offer numerous nutritional benefits. They are rich in vitamins, minerals, dietary fiber, and antioxidants. Additionally, they provide a natural energy boost and are a great source of potassium. However, individuals with diabetes or those watching their calorie intake should moderate their consumption. Incorporating bananas into a well-rounded diet can contribute to overall health and well-being.