Bananas: Properties, Benefits, and Contraindications

Just one banana , think about it, contains between 20 and 30 percent of our potassium requirement . This precious mineral protects the heart and cardiovascular system, and helps bones and muscles not to deteriorate, also reducing the onset of kidney stones . This premise alone would be enough to be a good banana eater, one of the most consumed fruits in the world. But aside from the benefits and properties of bananas, which we will examine in detail in this text, there are also their versatile uses in the kitchen . They can be blended, eaten in the morning for breakfast, as a snack (avoid them after lunch and dinner), or even paired with many desserts. Bananas are even an excellent alternative to milk and eggs , for preparing sweet and savory pies : a delight for vegetarians and vegans. Instead, pay attention to two important things when you eat bananas. The first: they must be ripe , so they are more effective, in terms of their properties, and better digestible. To ripen them, when you buy them when they're quite green at the end (where the banana opens) or still hard, it's very simple: just keep them out of the refrigerator, where they should go if they're already ripe. Second thing: even if you love them, don't overdo it . Bananas aren't exactly easy to digest , especially if you make the mistake of eating them after meals.

Index of topics

Origins

Bananas are the fruit of the banana tree, a plant belonging to the Musaceae family, and are the most consumed fruit in the world. The word banana comes from the Arabic " banan " and means " finger . " Rich in vitamins, minerals—such as magnesium and potassium—and antioxidants , which help protect our body from the action of free radicals , bananas are good for the stomach and immune system , strengthen the nervous system, aid in weight loss, and contribute to the production of white blood cells, thanks to their contribution of vitamin B. Bananas also contain serotonin , precious for our good mood.

Nutritional values

A 100 gram banana contains approximately 100 calories :

1 gram of protein
25 grams of carbohydrates
less than a gram of fat
3 grams of fiber

The calories in bananas, which are 75 percent water, come from soluble carbohydrates: fructose, glucose, and sucrose. These values can vary depending on the type of banana and where it is grown.

Types of bananas

Just like all commercially available fruit, bananas are not all the same: there are nearly 1000 varieties, but most are unavailable in European fruit and vegetable markets or outside their production areas because they cannot withstand transportation. The best-known variety in Europe is the Cavendish , or common banana, in its dwarf or giant size, and it has become so popular on our tables due to its resistance to disease and transportation. Another variety that was once intended for mass export, today almost impossible to find or at least very rare, is called Gros Michel , or “ Big Mike ,” with its giant fruit and firm, sweet flesh. Its flavor is said to be far superior to that of the Cavendish, still the queen of the world's markets. However, in well-stocked markets we can appreciate several other types of this delicious fruit, starting with the so-called fig bananas, round and small and usually sold in large groups. They are extremely sweet and have a very sugary, mellow flesh. However, a variety of bananas called Platano , of the Musa Paradisiaca species , which is larger and has a angular skin, can also end up on our tables because it is low in sugar and rich in starch .

Benefits

Among the B vitamins found in bananas, vitamin B2 is particularly important , which facilitates the elimination of toxins, ensuring healthy hair, nails, and skin, and vitamin B6 , essential for regulating sex hormones. Furthermore, B-complex vitamins and magnesium have a relaxing effect on the entire nervous system. Regular consumption of bananas is recommended to reduce the risk of kidney cancer, thanks to their high potassium content , an essential mineral that significantly affects hypertension and related diseases, such as heart attacks and strokes. Bananas also contain a good amount of iron , which stimulates the production of hemoglobin, improving the condition of those suffering from anemia. Due to their high fiber content , regularly eating bananas helps restore proper intestinal function, improving intestinal transit and avoiding the use of laxatives.

When to eat them

Bananas are rich in starch and, like all foods containing it, have the important property of providing energy to our body, but also of slowing digestion. Therefore, it's advisable not to eat them in the evening, to avoid the risk of weight gain. Everything you eat in the evening should be light and easily digestible, while starchy foods are best eaten in the morning, as they provide enough energy to face the day. It's recommended to eat a banana mid-morning or mid-afternoon, when you feel hungry and want something to satisfy your appetite without making you gain weight. Furthermore, if you're out and about, you can take one with you because you only need to peel it to eat. Finally, avoid consuming more than one banana a day, as a single serving already provides all the nutrients you need.

How to use them in cooking

Ice cream, smoothies, jam. And even bundt cakes, cookies, and banana bread. Bananas are used in the kitchen in a wide variety of ways, like this collection of recipes (we've chosen the simplest ones), which also have a huge advantage: they prevent overripe, but still perfectly edible, bananas from being wasted, which end up in the garbage.

Controindicazioni

Beware of potential food allergies due to the presence of allergenic proteins within the pulp, which could cause problems in predisposed individuals. Furthermore, bananas should be consumed with caution by those suffering from diabetes and obesity, given their high sugar content, which could raise blood sugar levels . People suffering from peptic ulcers should also be cautious when consuming them.

Bananas: properties, benefits and uses