Bananas are one of the most popular types of fruit - we eat them raw, cooked, baked or grilled and even drink them as nectar, in smoothies or milkshakes. No wonder, because the crooked fruits are not only delicious, but are also full of nutrients and are therefore extremely healthy. Learn more about ingredients, nutritional value and calories of tropical fruits.
Nutritional value of bananas
Bananas are very nutritious. Depending on their maturity they contain different amounts of nutrients. Although they are always rich in carbohydrates, the composition varies: the more mature a banana, the less starch and the more sugar it contains.
100 grams of banana provide about:
- 22.8 grams of carbs
- 2.6 grams of fiber
- 1.1 grams of protein (proteins)
- 0.3 grams of fat
How many calories does a banana have?
Bananas are among the calorie bombs among the fruits. For 100 grams of sweet-tasting fruit have an average of 88 to 95 kilocalories (kcal). Since the weight of a normal banana is between 100 and 130 grams, the consumption of such a fruit therefore accounts for about 88 to 124 kilocalories.
Those who are currently on a diet should avoid the dried bananas (banana chips): since they have been deprived of water, their fruit sugar content is all the more concentrated. 100 grams of dried bananas therefore bring it to about 290 kilocalories.
Even though bananas contain a lot of calories, they are not unhealthier than other fruits. Because bananas are also rich in healthy ingredients.
Minerals and vitamins
Bananas contain, among other things, the minerals potassium and magnesium, which are important for the function of muscles and nerves as well as for energy production and the electrolyte balance. This makes bananas a perfect snack in between.
An adequate supply of the two minerals is particularly important for athletes, as their consumption increases through intensive training and sweating. In addition, a lack of potassium and magnesium can cause cardiac arrhythmias.
Other minerals and trace elements are also found in bananas, such as phosphorus, calcium iron and zinc.
In terms of vitamins, bananas are not as rich as other fruits, but at least 100 grams of banana already cover 12 percent of the daily requirement of vitamin C. Also, vitamin A, vitamin K and various vitamins of the B group, especially vitamin B6, are in bananas contain.
Bananas for indigestion
Bananas are easy to digest and are therefore recommended not only as a baby food, but also for intestinal complaints. In case of diarrhea, its high percentage of pectin can help to bind the water in the intestine, thus relieving the discomfort while at the same time providing the body with magnesium.
As paradoxical as it sounds, bananas not only help against diarrhea, but also against constipation. Because the fiber pectin stimulates digestion, which is why bananas are a good home remedy even with constipation. However, you should definitely use ripe bananas, as they contain immature starch that is too difficult to digest.
Ripe bananas are best digestible
The content of starch in a banana decreases with the degree of ripeness of the fruit. While an immature, green banana contains starch (long-chain carbohydrates) and sugar (short-chain carbohydrates) in the ratio 20: 1, this ratio is exactly the opposite for a ripe banana. Because during maturation, the starch is converted into sugar. Sugar provides the body with fast energy, whereas the strength in the body has to be split first.
The most easily digested is therefore a ripe, yellow banana whose shell already has the first brown dots. When the banana matures beyond this point, turning its skin brown, it also forfeits its vitamins.
The consumption of unripe, green bananas is also inadvisable for other reasons: they contain a lot of cellulose, which is not well digested by the intestine and can therefore trigger abdominal pain.