The banana, which is high in potassium, fibre, vitamin B6, and L-tryptophan, lowers the risk of muscle cramps, increases intestinal transit, improves mood, and helps in sleep, and is available all year.

It’s not surprising that many individuals are advised to include this fruit on their daily menu. But the truth is that it is not done very often because the widespread belief continues that bananas are fatty due to their high-calorie intake (89 kcal per 100 grams).

However, nutritionist dietitians note that when comparing their caloric consumption to that of other fruits, we must consider the weight of each piece that is regularly consumed. A medium-sized, skinless banana weighs around 80 grams, a medium-sized, skinless apple (50 calories per 100 grams) weighs about 180 grams, and a medium-sized pear (45 calories per 100 grams) weighs about 45 grams. It weighs approximately 150 grams.

This means that, in terms of total energy contribution, the banana’s contribution to that of other fruits, such as apple or pear, may be comparable or even lower.

What is definite is that its nutritional content varies according to its maturity level. If it is green, it contains more starch and will digest more slowly. It is interesting as a prebiotic at this stage of maturation because it serves as an excellent diet for intestinal flora.

When the banana’s color is more yellow, it contains more fiber and has a higher concentration of sugars, making it useful both before and after training because it will help to increase sports performance (its sugars pass swiftly into the bloodstream) and to recover from exercise after activity. However, the potassium it contains (350 mg per 100 grammes) helps in the management of the neurons and muscular contraction, as well as the maintenance of a stable heart rate. In fact, a potassium-rich diet can help counterbalance some of the negative effects of salt on blood pressure.

Fight constipation

As for fiber, the banana contains both soluble fiber and insoluble. On the one hand, it provides about 0.6 grams per 100 grams of soluble fiber, which helps reduce cholesterol levels and control blood glucose levels (slows the absorption of fats and carbohydrates and reduces the rise in blood sugar)after food intake and, on the other hand, it includes 1.5 grams per 100 grams of insoluble fiber, which increases the volume of stool and therefore favors intestinal transit. But it turns out that it also contains tannins, which are substances with astringent properties, so it is not surprising that their consumption is recommended in cases of diarrhea.

It’s satiating

Its high content of pectin, the soluble fiber that increases the production of mucin in the intestinal walls, increases the feeling of fullness when consuming banana. But it also has hormones such as ghrelin, with a direct impact on body weight control, and leptin, which helps to achieve a state of satiety and increases energy expenditure.

Puts you in a good mood

Its contribution of vitamin B6 is essential for the metabolism of proteins, carbohydrates and fats. But this also favors neurotransmission at the brain level, facilitating the process of transforming L-tryptophan (which naturally contains banana) to serotonin, according to health experts, low serotonin levels are associated with low mood. And that tryptophan is also a precursor of melatonin, a hormone produced in the pineal gland whose role is important in the control of circadian rhythms and in regulating the sleep cycle, so it could be said that the consumption of banana also favors rest.

Protects against aging

However, one of its lesser-known properties is its antioxidant capacity. According to an investigation by the Department of Physiology of the Faculty of Medicine of the UCM, a banana has roughly 880 units (the Daily guideline is between 3,000 and 5,000 units) according to the ‘Oxygen Radical Absorbance Capacity’ index (measures the antioxidant potential of food). According to the study, the antioxidant active components of the Canary Island banana include phenolic compounds, carotenoids, biogenic amines, and phytosterols.

Increase defenses

This fruit also improves the immune system thanks to the vitamins it contains (A, B1, B2, B6 and C), which are those that help to increase the defensive mechanisms against bacteria, according to a recent investigation by the Department of Preventive Medicine and Public Health of the Complutense University of Madrid, which explains that banana polyphenols have a microbicidal effect against a large number of bacterial species. In addition, different studies suggest that the banana reduces the formation of a free radical called peroxynitrite, which is directly linked to cellular inflammation.

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