Health Benefits Of Bananas – Over the years, banana has been prescribed as one of the fruits containing the food nutrients that help the body to mitigate sicknesses and diseases. Both ripe and unripe bananas are rich in diverse vitamins and other important nutrients, In the dietary world, people who watch weight tend to eat more ripe bananas and unripe ones using their preferred method of preparation to achieve the desired result. Banana is multipurpose. It also doubles as a fruit and as a food crop which makes it easier for all kinds of people to eat and enjoy its produce.
This article is set to describe the fruit itself, the numerous health benefits, and some useful methods of preparation, especially the unripe bananas methods of preparing, constituents, and key benefits of banana consumption.
Banana is a good source of vitamin and a well-known fruit worldwide for good reason. It is a delicious fruit and has better benefits. Its recommended consumption varies depending on several factors such as age, Gender, activity level, and overall health status. However, in general, it’s recommended to consume at least 2 servings of fruits per day, which can include bananas and other fruits. Overall, both ripe and unripe bananas are good fruits that provide a range of health importance when consumed. One serving of bananas is typically considered to be one medium-sized banana, which is about 7-8 inches long and weighs around 118g. This banana size has about 105 calories, 27g carbohydrates, 3 grams of fiber, and 1 gram of protein.
Unripe bananas can be cooked and prepared in a variety of ways, depending on the user’s preference and the recipe being followed. Although unripe bananas can be slightly bitter and have a firmer texture than ripe bananas. However, they are delicious when cooked properly and seasoned with spices or other ingredients in their correct proportions. Unripe bananas can be hard to digest and have a starchy taste, so they may not be everyone’s choice. If you intend to try eating unripe bananas, it’s best to cook or steam them before eating to make them more palatable and easier to digest.
The constituents of Unripe Banana are;
- Resistant starch: Unripe bananas are a good source of resistant starch, a type of carbohydrate which resists digestion in the small intestine and ferments in the large intestine. This can promote the growth of beneficial bacteria in the gut.
- Fiber: Unripe bananas are a good source of dietary fiber and they can help regulate digestion and improve fullness feelings.
- Vitamins and minerals: Unripe bananas are a good source of vitamin C, vitamin B6, and potassium.
- Tannin: Tannins are compounds that can give the fruit a slightly bitter taste.
Unripe bananas, otherwise called “green bananas”, is a good source of several nutrients and have many health pros.
10 Health Benefits of Unripe Bananas
- Aids Digestive System: Bananas are known to be excellent aids for digestion, particularly for those suffering from constipation. The fiber content in bananas helps in promoting regular bowel movements and improving overall gut health.
- Boosts Metabolism: Incorporating bananas into your diet can help in improving your body’s metabolism. This is because bananas contain essential nutrients like vitamin B6, which is known to increase metabolism.
- Supports Weight Loss: Bananas can be a healthy snack option for those aiming to lose weight. Due to their low-calorie content and high fiber and water content, bananas can help in reducing hunger pangs and aid in weight loss.
- Ideal For Diabetics: Bananas have a low glycemic index, which makes them a suitable fruit for diabetics. The fiber content in bananas helps in regulating blood sugar levels, making them a healthy addition to a diabetic’s diet.
- Gut-Friendly: Bananas are considered to be gut-friendly due to their high fiber content. The soluble fiber in bananas helps in promoting the growth of good bacteria in the gut, thereby improving overall gut health.
- Helps Prevent Diarrhoea: Bananas can help in preventing diarrhea due to their ability to reduce inflammation in the gut. Additionally, bananas contain pectin, which is known to help in regulating bowel movements and prevent diarrhea.
- It contains more resistant starch than ripe bananas. Resistant starch is a type of fiber that promotes digestive health, improves insulin sensitivity, and helps lower blood sugar levels.
- It is a better source of vitamin C, vitamin B6, and potassium. Vitamin C helps boost immunity, while vitamin B6 is important for brain function and potassium is essential for heart health.
- It has a low glycaemic index, this implies they don’t effect a quick rise in blood sugar levels. This makes them a good food option for diabetic patients or those looking to manage their blood sugar levels.
- Unripe bananas contain a high amount of pectin, which is a type of soluble fiber that can help improve digestive health by improving the growth of beneficial gut bacteria and reducing inflammation.
Here are some common methods of preparing unripe bananas:
- Boiled or steamed: Unripe bananas can be boiled or steamed and served as a starchy side dish. Simply peel the bananas and cut them into pieces, then boil or steam them until they are soft and tender.
- Fried: Unripe bananas can also be fried as a snack or side dish. To do this, slice the bananas into thin rounds and fry them in oil until they are golden brown and crispy.
- Grilled: Unripe bananas can also be grilled and served as a side dish or dessert. Simply slice the bananas lengthwise and grill them until they are lightly charred and tender.
- Baked: Unripe bananas can be used in baking recipes, such as banana bread or muffins. Simply mash the bananas and use them as a substitute for ripe bananas in your favorite recipe.
- Pottage: While others love to eat unripe bananas the other four ways, many people also love to make pottage with them.
This meal is locally known as “Õtõ mboro” by the Ibibio tribe of Nigeria. It is one of their most preferred local delicacies and it is prepared locally for a nursing mother mostly during the “quasi-fattening” period.
Ingredients for preparing oto mboro includes Salt, seasoning cubes, fish, mostly bonga fish, dried, or iced fish, or any other protein of choice, periwinkle(optional) palm oil, crayfish, and some leaves to garnish.
It is prepared by peeling and grating the unripe banana, and seasoning the batter with salt, or seasoning cubes as the case may be. Season the proteins and simmer for as much as you are convenient, add more water to the cooking proteins add the fish, lots of crayfish, and allow it to cook for 10-15 minutes. Then, use the tablespoon to cut the batter into tiny pieces into the boiling stock at a fast pace, then add some palm oil and allow it to cook till it’s completely done, then add the vegetable, stir, and serve. This meal is nutritious and delicious
Note that the batter increases in size when it is cooked, so enough water is advised to avoid unnecessary thickness.
Ripe bananas are mature bananas that have reached their peak ripeness and are ready to eat. When bananas are ripe, their skin turns yellow and may even develop brown spots, indicating that the fruit inside is soft and sweet.
Ripe bananas are an excellent source of nutrients, including potassium, vitamin C, vitamin B6, and dietary fiber. They also contain antioxidants and other beneficial compounds that can promote good health. They are mostly eaten raw as a good snack, but they can also be used in a variety of recipes, including smoothies, baked goods, and desserts. Some people even use ripe bananas to make banana bread, which is a delicious and nutritious treat that is enjoyed worldwide.
Ripe bananas can be prepared in a variety of ways, depending on your personal preference. Here are some popular options:
- Eat them as they are: they are naturally sweet and soft, making them a delicious snack on their own. Simply peel off the skin and enjoy!>
- Make a smoothie: blend it with other fruits and milk or yogurt to create a tasty and healthy smoothie.>
- Bake banana bread: they are perfect for making banana bread. Mash them up and mix them with flour, sugar, eggs, and other ingredients to make a delicious and moist bread.>
- Add to pancakes: mash up and add them to pancake batter for a fruity and sweet twist on traditional pancakes.
- Freeze for later: if you don’t have time to use your ripe bananas right away, you can freeze them for later use in smoothies, baking, or other recipes. Simply peel the bananas and store them in a freezer-safe container.
Ripe bananas are a rich source of several important nutrients and bioactive compounds. Here are some of the key constituents found in ripe bananas:
- Carbohydrates: Bananas are rich in carbohydrates, which provide the body with energy. Ripe bananas contain both simple and complex carbohydrates, including fructose, glucose, and sucrose.
- Dietary fiber: Ripe bananas are a good source of dietary fiber, which can promote digestive health and reduce the risk of certain diseases. Bananas contain both soluble and insoluble fiber.
iii. Potassium: Bananas are known for their high potassium content, which is important for regulating blood pressure, supporting muscle and nerve function, and maintaining proper fluid balance in the body.
- Vitamin C: Ripe bananas contain vitamin C, an antioxidant that can protect against cellular damage and boost immune function.
- Vitamin B6: Bananas are a good source of vitamin B6, which is important for brain function, hormone production, and immune health.
- Bioactive compounds: Ripe bananas also contain bioactive compounds such as dopamine, catechins, and other flavonoids, which may have antioxidant and anti-inflammatory effects and provide other health benefits.
Ripe bananas are an excellent source of several nutrients and have numerous health benefits.
6 Health Benefits of Ripe Bananas:
- Rich in potassium: Ripe bananas are a rich source of potassium, which is essential for heart health, muscle function, and maintaining healthy blood pressure.
- High in fiber: Ripe bananas contain both soluble and insoluble fiber, which can help regulate bowel movements, improve digestive health, and reduce the risk of colon cancer.
- Promotes healthy digestion: Ripe bananas contain a type of fiber called pectin, which can help promote the growth of beneficial gut bacteria, reduce inflammation, and improve digestive health.
- Boosts immunity: Ripe bananas are a good source of vitamin C, which is a powerful antioxidant that can help boost immunity, protect against chronic disease, and promote healthy skin.
- Supports healthy energy levels: Ripe bananas are a good source of carbohydrates, which are the body’s main source of energy. Eating ripe bananas can provide a quick and easy energy boost.
- Helps regulate blood sugar: Ripe bananas have a low to medium glycerin index, which means they are less likely to cause a rapid spike in blood sugar levels. This makes them a good food choice for people with diabetes or those looking to manage their blood sugar levels.
In Conclusion, Bananas are nutritious fruits that offer numerous benefits. Incorporating it into a daily diet can be a healthy choice and provide a range of health benefits such as mood-boosting, improved exercise performance, weight management, aided digestion, and improve heart health.
While bananas are nutritious food and can provide a range of health benefits, it’s important to consume them as part of a balanced and varied diet that includes other fruits such as vegetables, whole grains, lean proteins, and healthy fats at the correct proportion. Additionally, people with certain health conditions such as diabetes should monitor their intake of fruits, including bananas, to ensure that they are not consuming excessive amounts of sugar.