Fruit - Banana

Banana

Principle	NutrientValue	Percentage of RDA
Energy	90 Kcal	4.5%
Carbohydrates	22.84 g	18%
Protein	1.09g	2%
Total Fat	0.33 g	1%
Cholesterol	0 mg	0%
DietaryFiber	2.60 g	7%
Vitamins
Folates	20 µg	5%
Niacin	0.665 mg	4%
Pantothenic acid	0.334 mg	7%
Pyridoxine	0.367 mg	28%
Riboflavin	0.073 mg	5%
Thiamin	0.031 mg	2%
Vitamin A	64 IU	2%
Vitamin C	8.7 mg	15%
Vitamin E	0.10 mg	1%
Vitamin K	0.5 µg	1%
Electrolytes
Sodium	1 mg	0%
Potassium	358 mg	8%
Minerals
Calcium	5 mg	0.5%
Copper	0.078 mg	8%
Iron	0.26 mg	2%
Magnesium	27 mg	7%
Manganese	0.270 mg	13%
Phosphorus	22 mg	3%
Selenium	1.0 µg	2%
Zinc	0.15 mg	1%
Phyto-nutrients
Carotene-α	25 µg	--
Carotene-ß	26 µg	--
Lutein-zeaxanthin	22 µg	--

1. Instant Booster:It does this by converting the natural sugars into instant energy and this is one of the reasons sportsmen consume it during intervals. Bananas are an excellent breakfast for kids and adults as it provides required energy throughout the day. This probably the most popular health benefit of banana.
2. Quiets a cough:
3. Strengths bones:Probiotic bacteria present in bananas is said to have astonishing ability to absorb calcium in the body. Hence, consuming bananas help in building better bones.
4. Blocks Diarrhea:Raw bananas are astringent in nature and are effective in treatment for diarrhoea. They also regulate fluid balance.
5. Controls Blood Pressure and Heart Rate:With 422 milligrams of potassium per banana, these sweet delights may help lower BP. Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium.
6. To Gain Weight:Banana pulp is composed of soft, easily digestible flesh with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.
7. Constipation:The fruit holds a good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel movements; thereby reducing constipation problems.
8. Improves Immune System:The fruit is an also a moderate source of vitamin-C (about 8.7 mg per 100g). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
9. Increase Red Blood Cells:Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
10. Enhances digestive ability:It is very rich in fructooligosaccharide which acts as a probiotic (friendly bacteria). It stimulates the growth and activity of probiotics in the colon and produces enzymes that enable absorption of nutrients thus enhancing the digestive ability and preventing unfriendly bacteria from harming the body.
11. combat stomach ulcers:Certain substances in bananas stimulate the cells which make up the stomach lining, this enables production of a thicker protective mucus barrier against stomach acids. Also the substance known as protease inhibitors in banana, help getting rid of bacteria in the stomach that produces stomach ulcers, thus protecting against damage of stomach and ulcer.
12. Curing Piles:Since bananas help regulate bowel movement they help cure piles.
13. Regulating anaemia::Bananas are good for Anaemic patients as they contain high levels of iron which help regulate the haemoglobin levels in the body.
14. Helps withdrawing smoking urge:Vitamins B6 and B12 along with magnesium and Potassium in Bananas helps recover from nicotine addiction
15. Prevents insomnia:Bananas are rich in amino acids known as Tryptophan. This substance triggers production of melatonin (sleep hormone) which induces sleep. Eating banana a few hours before bedtime ensures a peaceful night’s sleep.

1. Face and Skin Care :
   1. Skin Glow and fair:Mash half banana and add 2tsp of honey into it. Apply it on your face for 15 minutes and wash it off with water.Even massage a ripe banana on your face to get instantly glowing skin. Don't try if you have oily skin.
      Mash half a ripe banana and mix it with 1 tbsp. of sandalwood powder/paste and ½ tsp. of honey. Let it stay on your skin for 20-25 minutes and wash it with lukewarm water. This face mask is beneficial for oily skin as sandalwood helps in cleaning excess sebum and oil from the skin while banana keeps it moisturised.
      Mash one ripe banana and mix it with lemon juice form one lemon (approximately 2-3 tbsp.). Leave it on for 25 minutes. This mask is full of vitamin C which will get rid of dullness and help in reduction of spots and blemishes.
   2. Natural moisturiser:Mash half a ripe banana and mix it with 1 tbsp. yogurt and 1 tsp. Vitamin E oil. Apply it generously on a clean face and wash it away after 30 minutes.
   3. Scrubs:Take mashed banana and 1 tbsp. of sugar and mix them well. Apply it on your skin and rub it in circular motions. Banana will moisturise the dry skin while sugar granules will get rid of the dead skin.
      Mash a ripe banana; add 2-3 tablespoons of oats, 1 tablespoon of honey and 1 tablespoon milk. Apply it on your face and leave it 5 minutes, then slowly rub it on your skin. Wash with cold water. In case you have extremely dry skin, you can substitute milk with fresh cream.
      Take half a ripe banana, 1 tbsp. coconut milk, 2 tbsp. uncooked rice, blend everything together to get a thick paste. Gently massage your face with this paste and wash with cold water afterwards
      To make a body scrub, mash 2 bananas with 4-5 strawberries using a blender. Mix 3 tablespoons of sugar and use it as a body scrub when you take a bath.

1. Skin: Banana fruits are sometimes known to cause skin and systemic allergic reactions. People with rubber latex allergies may also be allergic to bananas.
2. Mouth Reaction:The fruit may be the cause of "oral allergy syndrome" in which, the symptoms may include itching and swelling around the mouth or throat within hours after ingestion and the condition may be related to birch tree and other pollen allergies.
3. Urticaria, abdominal pain, vomiting and sometimes life-threatening symptoms.

1. Season Available:All seasons.
2. Selection: Ready to eat bananas should be bright yellow, and emanate rich fruity fragrance. Ripe fruit peels off easily. Ripened, fresh bananas are nutritionally enriched and sweeter in taste than the raw green ones.
3. Storing:Choose banana fruits based on when you want to use them; greener ones should last for more days, while yellow and brown-spotted bananas should be eaten in a few days.
4. Serving:Eat banana as it is without any additions. Just discard the peel and enjoy!
5. Safety:
6. Cooking Tips:
   1. Banana fruit sections are a great addition to the fruit salads.
   2. Fresh "banana-milkshake" with sugar syrup is a refreshing drink.
   3. Bananas have also been used in the making of fruit jams.
   4. Grilled banana fruit can be served on cake/ ice cream in the Caribbean style dessert.
   5. Banana chips (plantain) are a snack produced from dehydrated or fried banana or plantain slices.
   6. Mash ripe banana fruits and add to cakes, casseroles, muffins, bread pudding, etc.
   7. Plantain is raw unripe banana that is used as vegetable in recipes.