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Banana

Banana
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Banana is the most popular fresh fruit in all over the world and its name comes from the Arabic word 'banan', which means finger. Bananas are rich source carbohydrates and potassium. They are the first choice by athletics due to its high energy giving capability.

Varieties: They come in colors say, green, yellow, purple and red. Most of the varieties are perennial (grown throughout the year). They are native to tropical southeast asis, but now are grown almost in all places. They are known as either "Dessert" bananas (when fully ripe) or cooking bananas.

Banana plant can be found very easily in one's yard or gardens as they are very easy to cultivate and it is the largest herbaceous flowering plant. It can grow up to 20 to 24.9 ft tall and its leaves can grow up to 8.9 ft long and 2.0 ft wide.

Single Banana of average 125 grams has about 75% of water and 25% of waterless substance. It has protective external layer called peel or skin and many threads around between the peel and internal layer. Its seed is like tiny black specks present in the interior portion of the fruit.

Unripened Banana can be cook as potatoes. It Can be fried, boiled, chipped and has similar taste. The banana and potato has same calories.

selection

Bananas which are firm, bright in appearance, and free from bruises or other injury. The state of ripeness is indicated by skin color. Best eating quality has been reached when the solid yellow color is specked with brown. At this stage, the flesh is mellow and the flavor is fully developed. Bananas with green tips or with practically no yellow color have not developed their full flavor potential.

Culinary Uses of Banana

Though banana is mainly known for its fruit as a culinary ingredient its trunk, leaves and flower are also used for cooking purposes. The fruit is used in making various sweet and savory dishes such as cakes, fruit salads, dips, desserts and baked dishes. People in tropical regions eat banana as the staple starch. The taste of banana varies from starchy to sweet and texture may be either firm or mushy. The preparation of banana dishes depends upon its taste and texture. Sweet banana is used in making desserts and other sweet dishes while firm and starchy banana is used to make chips, cutlets and curry dishes. Banana pulp is also widely used for preparing banana dishes. Deep-fried banana is a very popular dessert in South East Asia. Banana jams, pancakes and dried banana flour are also some of the popular banana recipes throughout the world. Banana flower and trunk are also widely used in South East Asian cuisine while making dips, soups and curries. Many dishes are cooked wrapped in banana leaves and it provides a subtle and sweet taste to the dish. Leaves also protect the food from burning.

Cuisines Commonly Making Banana Dishes

Bananas are largely used by the South Asian cuisine. Both, sweet banana or plantain is used in making various banana dishes in the cuisine of Malaysia, Singapore and Indonesia. Deep-fried banana in batter is a very popular dish in the cuisine. Mashed plantains are used in making dips, jams and sauces. In the Burmese cuisine a very popular dish called ‘Mohinga’ is made with the tender core of the trunk of banana plant. Indian cuisine is also not far behind in using banana while cooking. Due to starchy and firm texture, boiled and mashed plantains are widely used to make kebabs and cutlets. South Indian dishes mainly consist of plantains. European and American cuisines also use sweet banana in making various desserts such as banana pudding, banana fritters and banana pancake.

Health benefits of Banana:

1. Bananas are a caloric dense fruit. Consumption of just one banana anytime through the day makes one feel energetic.

2. Banana is a food most appropriate when small but nutrient dense food has to be given in situations of extreme weight loss or extreme fever where the body becomes weak and there is food aversion.

3. They are a good source of potassium and magnesium which aid in maintaining normal blood pressure and are heart protective.

4. The high potassium content promotes bone health too.  

5. Banana help counteract the urinary calcium loss caused due to increase ion potassium levels in the urine. 

6. Bananas have an antacid effect and are said to protect against stomach ulcers. They contain a compound called as protease inhibitor which protects the stomach from unfriendly bacteria which cause stomach or gastrointestinal disturbances.

7. Bananas are also known to stimulate cell proliferation which thickens the stomach mucosa and is a barrier against stomach acids.

8. Conditions like diarrhea can easily dehydrate the body and deplete the electrolytes. Consumption of banana helps to restore the lost potassium and helps maintain heart function.

9. Bananas are rich in the soluble fibre pectin. Thereby it assists healthy digestion and eases out constipation.

10. They are a rich source of fructooligosaccharides which act as a prebiotic and stimulate the growth of friendly bacteria in the intestine.  They protect us from harmful bacteria that cause gastric disturbances. 

11. Fructooligosaccharides also produce digestive enzymes which improve the ability to absorb nutrients.

12. Bananas contain short chain fatty acids which are essentially needed by the cells lining the intestinal tract to stay healthy. This further improves the nutrient absorption.

13. They are a good source of carotenoids which are antioxidants and have a protective effect against chronic disease condition. They also have a high content of antioxidant phenolic compounds.

14. Banana is known to render a soothing effect. It has a compound called as tryptophan which on getting converted to serotonin improves mood.

15. It is one of the ideal foods to be eaten immediately after a strenuous workout too. The simple sugars present in them quickly provide energy and normalize the blood sugar levels.


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Recipe using Banana see Here, Here, Here and Here.

Nutrition Data for Bananas, raw (09040)

Proximates
NutrientNutrient value per 100 gm1 cup, mashed1 cup, sliced1 extra small (less than 6" long)1 small (6" to 6-7/8" long)1 medium (7" to 7-7/8" long)1 large (8" to 8-7/8" long)1 extra large (9" or longer)1 NLEA serving
Water74.91 g168.5475 g112.365 g60.6771 g75.6591 g88.3938 g101.8776 g113.8632 g94.3866 g
Energy89 kcal200.25 kcal133.5 kcal72.09 kcal89.89 kcal105.02 kcal121.04 kcal135.28 kcal112.14 kcal
Protein1.09 g2.4525 g1.635 g0.8829 g1.1009 g1.2862 g1.4824 g1.6568 g1.3734 g
Total lipid (fat)0.33 g0.7425 g0.495 g0.2673 g0.3333 g0.3894 g0.4488 g0.5016 g0.4158 g
Carbohydrate, by difference22.84 g51.39 g34.26 g18.5004 g23.0684 g26.9512 g31.0624 g34.7168 g28.7784 g
Fiber, total dietary2.6 g5.85 g3.9 g2.106 g2.626 g3.068 g3.536 g3.952 g3.276 g
Sugars, total12.23 g27.5175 g18.345 g9.9063 g12.3523 g14.4314 g16.6328 g18.5896 g15.4098 g
Minerals
NutrientNutrient value per 100 gm1 cup, mashed1 cup, sliced1 extra small (less than 6" long)1 small (6" to 6-7/8" long)1 medium (7" to 7-7/8" long)1 large (8" to 8-7/8" long)1 extra large (9" or longer)1 NLEA serving
Calcium, Ca5 mg11.25 mg7.5 mg4.05 mg5.05 mg5.9 mg6.8 mg7.6 mg6.3 mg
Iron, Fe0.26 mg0.585 mg0.39 mg0.2106 mg0.2626 mg0.3068 mg0.3536 mg0.3952 mg0.3276 mg
Magnesium, Mg27 mg60.75 mg40.5 mg21.87 mg27.27 mg31.86 mg36.72 mg41.04 mg34.02 mg
Phosphorus, P22 mg49.5 mg33 mg17.82 mg22.22 mg25.96 mg29.92 mg33.44 mg27.72 mg
Potassium, K358 mg805.5 mg537 mg289.98 mg361.58 mg422.44 mg486.88 mg544.16 mg451.08 mg
Sodium, Na1 mg2.25 mg1.5 mg0.81 mg1.01 mg1.18 mg1.36 mg1.52 mg1.26 mg
Zinc, Zn0.15 mg0.3375 mg0.225 mg0.1215 mg0.1515 mg0.177 mg0.204 mg0.228 mg0.189 mg
Vitamins
NutrientNutrient value per 100 gm1 cup, mashed1 cup, sliced1 extra small (less than 6" long)1 small (6" to 6-7/8" long)1 medium (7" to 7-7/8" long)1 large (8" to 8-7/8" long)1 extra large (9" or longer)1 NLEA serving
Vitamin C, total ascorbic acid8.7 mg19.575 mg13.05 mg7.047 mg8.787 mg10.266 mg11.832 mg13.224 mg10.962 mg
Thiamin0.031 mg0.06975 mg0.0465 mg0.02511 mg0.03131 mg0.03658 mg0.04216 mg0.04712 mg0.03906 mg
Riboflavin0.073 mg0.16425 mg0.1095 mg0.05913 mg0.07373 mg0.08614 mg0.09928 mg0.11096 mg0.09198 mg
Niacin0.665 mg1.49625 mg0.9975 mg0.53865 mg0.67165 mg0.7847 mg0.9044 mg1.0108 mg0.8379 mg
Vitamin B-60.367 mg0.82575 mg0.5505 mg0.29727 mg0.37067 mg0.43306 mg0.49912 mg0.55784 mg0.46242 mg
Folate, DFE20 µg45 µg30 µg16.2 µg20.2 µg23.6 µg27.2 µg30.4 µg25.2 µg
Vitamin B-120 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg
Vitamin A, RAE3 µg6.75 µg4.5 µg2.43 µg3.03 µg3.54 µg4.08 µg4.56 µg3.78 µg
Vitamin A, IU64 IU144 IU96 IU51.84 IU64.64 IU75.52 IU87.04 IU97.28 IU80.64 IU
Vitamin E (alpha-tocopherol)0.1 mg0.225 mg0.15 mg0.081 mg0.101 mg0.118 mg0.136 mg0.152 mg0.126 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU0 IU0 IU0 IU0 IU0 IU0 IU
Vitamin K (phylloquinone)0.5 µg1.125 µg0.75 µg0.405 µg0.505 µg0.59 µg0.68 µg0.76 µg0.63 µg
Lipids
NutrientNutrient value per 100 gm1 cup, mashed1 cup, sliced1 extra small (less than 6" long)1 small (6" to 6-7/8" long)1 medium (7" to 7-7/8" long)1 large (8" to 8-7/8" long)1 extra large (9" or longer)1 NLEA serving
Fatty acids, total saturated0.112 g0.252 g0.168 g0.09072 g0.11312 g0.13216 g0.15232 g0.17024 g0.14112 g
Fatty acids, total monounsaturated0.032 g0.072 g0.048 g0.02592 g0.03232 g0.03776 g0.04352 g0.04864 g0.04032 g
Fatty acids, total polyunsaturated0.073 g0.16425 g0.1095 g0.05913 g0.07373 g0.08614 g0.09928 g0.11096 g0.09198 g
Cholesterol0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg
Others
NutrientNutrient value per 100 gm1 cup, mashed1 cup, sliced1 extra small (less than 6" long)1 small (6" to 6-7/8" long)1 medium (7" to 7-7/8" long)1 large (8" to 8-7/8" long)1 extra large (9" or longer)1 NLEA serving
Caffeine0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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