Banana – Types, Benefits and Health risks

Overview 

Bananas are grown in more than a thousand different varieties all over the world. Each has a unique shape, colour, and/or flavour. In reality, bananas are berries that develop in clusters and dangle from the plant. 

Bananas are also known for being imported from Central America, specifically Panama, Costa Rica, and Guatemala, and bananas grow best in hot, humid regions. Bananas are available in a wide range of hues, sizes, firmnesses, and flavours. Bananas come in more than 1,000 different types, roughly half of which are poisonous. A Cavendish banana is the most typical variety that you’d find in your neighbourhood grocery store.

Banana

The world’s first fruit that was likely cultivated was a banana. As far back as 8000 B.C., archaeologists have discovered evidence of banana production in New Guinea. 

Banana plants are categorised as perennial arborescent (tree-like) herbs. A bunch of bananas is called a hand and a single banana is called a finger. The largest banana grower in the world is India, followed by China and Indonesia. Southeast Asia is home to wild banana trees, but the majority of these fruits are not fit for human consumption due to their hard seeds.

Types of banana

The grand naine

The parent species of big Maine is the Grand Naine Musa acuminate, also referred to as the Chiquita banana. The Cavendish family has a connection to the Cavendish banana variety. Due to the absence of seeds, the fruit belongs to the AAA genotype. The plant can frequently be found in these types of gardens and orchards in countries like Southeast Asia, Central America, Africa, and India. One of the main sources of income for all tropical countries is this fruit.The plant is resistant to a variety of weather conditions, even strong winds. The plant can grow without restriction if the unhealthy leaves are simply removed.

Red bananas

A popular Indian banana known as the “red banana” has a thick reddish-purple peel. Musa acuminate Colla, a species of red banana, belongs to the Cavendish genus. The fruit is substantial in weight. When a banana is fully ripe, when the flesh becomes creamy to pinkish, it has a sweet and slightly tangy flavour. It’s a tough plant that, with the right care, might produce bunches that weigh 20–30 kg. The most frequently cultivated regions that export to foreign countries are those in Asia, South America, East Africa, and the United Arab Emirates.

Robusta

Robusta, a semi-tall kind of coffee, is primarily produced in Tamil Nadu and Karnataka. Robusta bananas are a well-liked fruit in India. It has a high yield to match the large, well-developed fruit bunches that are produced in large quantities. The fruit has a pleasant and sweet aroma.

Dwarf cavendish

The main commercial variety farmed for food and processing in Maharashtra, Bihar, Gujarat, and West Bengal is dwarf cavendish. Other states that grow it include Tamil Nadu, Andhra Pradesh, and Karnataka. It is the most widely grown commercial type in India and one of the most popular banana varieties in Maharashtra.The fruit looks fantastic, but due to the bunch’s low quality, length, and size, it will perish rapidly.In a bunch that weighs 15 to 25 kg, there are typically six to seven hands and each hand has about 13 fruits. Even after they are completely ripe, fruits still have some of their greenish hues.

Little plantain

Dwarf plantain is also known as the Puerto Rican Plantain Banana. The common name for this fruit is plantain, which is a raw, green banana. This plant has a large output, producing lots of raw plantains. The plant’s low-maintenance requirements allow you to grow it indoors or in your garden. As a result, the plant can withstand changes in temperature and droughts. The plantain tree grows up to six to eight feet tall in the tropics. Fruits can reach a height of three to ten inches.

Cavendish

This type of banana is available in almost every supermarket and convenience store. Large, fatty fruits in abundance are produced by the Cavendish banana tree. This fruit is produced from over half of the crop of bananas. This banana is also known as a “Common Banana,” which is also the name others have given it. This specific variety of banana rose to international prominence in the decade that followed the 1950s. This plant’s fruits have a maximum height of 15–25 cm. Tropical regions and locations with convenient access to agricultural land have the perfect weather. It thrives in these conditions and only needs a small bit of water to grow.

Health benefits of consuming banana

Cardiovascular health

Potassium, an essential element and electrolyte in the body that carries a slight electrical charge, is found in abundance in bananas. Nerve cells provide signals that cause the heart to beat regularly and the muscles to contract as a result of these charges. In addition, potassium counteracts the negative effects of too much dietary sodium and helps to keep the water balance in cells in a healthy state. 

High blood pressure can result from a food imbalance of too much sodium and too little potassium. Excess sodium can cause fluid to accumulate in the blood, putting pressure on blood vessel walls and eventually harming them. 

Potassium reduces blood vessel wall tension and aids in the body’s process of excreting excess salt through the urine. Bananas are an essential component in heart-healthy diets like DASH (Dietary Approaches to Stop Hypertension), which aims for roughly 4,700 mg of dietary potassium daily and are high in potassium, fibre, and low sodium.

Digestive health

The BRAT diet, which stands for bananas, rice, applesauce, and toast, was originally a popular treatment plan for those with diarrhoea or who needed a bland, simple meal after experiencing stomach problems. Bananas aren’t just convenient to eat; they also include resistant starch, which may aid in gut healing, and can help replenish electrolytes like potassium that are lost during diarrhoea or vomiting.

Resistant starch, a form of carbohydrate that “resists” digestion in the small intestine, is present in unripe bananas. It doesn’t produce sudden spikes in blood sugar because it is absorbed gradually. In the digestive tract, the starch serves as food for the growth of helpful microorganisms.

 As the starch travels through the big intestine, microbes break it down and ferment it, creating short-chain fatty acids (SCFA), which may help avoid chronic illnesses including digestive problems. SCFA may be used to treat ulcerative colitis, Crohn’s disease, and antibiotic-associated diarrhoea, according to clinical research.

Mental health

Due to their high quantities of tryptophan, which the body transforms into serotonin, a brain chemical that improves mood, bananas can be useful in battling depression. According to a research, the body employs tryptophan, an essential amino acid, to help make serotonin and melatonin, a chemical that aids in controlling sleep.

Additionally, magnesium and vitamin B6 can also aid in greater sleep and muscle relaxation. 

Kidney health

Maintaining healthy kidney function and managing blood pressure depend on potassium. The potassium in bananas is an excellent nutritional supply and may be especially helpful for maintaining kidney health.

However, certain people with advanced kidney disease or dialysis patients need to restrict their potassium intake. If you fit one of these descriptions, talk to your medical team before increasing your potassium intake.

Banana for skin

Bananas have a high antioxidant content and function as nature’s Botox, inhibiting the development of fine lines and wrinkles.

The anti-inflammatory minerals manganese, zinc, and vitamin A are all abundant in bananas. Applying a banana peel to your face can heal acne and act as a spot remover.

Bananas are an excellent exfoliant and aid in removing extra sebum from the surface of the skin.

Banana for hair 

Using bananas on your hair will provide it moisture and make it soft, smooth, and manageable. Bananas nourish the hair and make it smooth and lustrous due to its high potassium, vitamin, calcium, and carbohydrate content as well as natural oils.

Because the extracts from the various banana parts have antioxidant and antibacterial characteristics, banana peel, leaf, flower, and fruit have all been used for ages to cure various ailments.

Due to its high silicon content, bananas may assist in smoothing down frizzy hair. Our bodies absorb silica to create collagen, a protein that is essential for healthy, bouncy hair.

Bananas include antioxidants that can strengthen your scalp and hair’s natural defences and reduce oxidative stress, a major contributor to the brittle, old appearance of hair. Over time, using bananas can strengthen hair follicles, causing them to lengthen.

Enhanced energy

We frequently see athletes or sportspeople consuming bananas prior to competition. In addition to providing a significant amount of energy, bananas aid in the body’s continued development of its viral infection resistance. In addition to this, it gives anyone who takes it more vitality and stamina.

When consumed 30 minutes before to exercise, soluble fibre and natural sugars provide a steady source of energy. Additionally, this fruit has a reputation for preventing mid-afternoon slumps. No matter how many bananas a person eats, there is a relatively low chance that they will gain weight and develop obesity.

Side effects

Although bananas are not known to have any serious adverse effects, excessive banana consumption can sometimes be harmful to your health. It is best to stay away from eating bananas if you frequently experience migraine attacks. Tyramine, a compound found in this fruit, is known to cause migraines.

Bananas contain an excessive amount of potassium, thus eating too many of them can result in hyperkalemia, which is an overabundance of potassium in the blood. In some situations, this disease can potentially lead to heart attacks. Because bananas are so heavy in starch, eating them can often result in tooth decay.

You could try this delicious and healthy banana recipe for a healthy evening snack.

Whole wheat banana nut muffin

These muffins are made entirely of whole wheat. The yoghurt aids in creating a delicate texture, while the roasted walnuts and walnut oil offer a delicious flavour and appealing texture. Use only canola oil if you don’t have walnut oil. Although you may enjoy these muffins warm or cold, the banana flavour is at its best at room temperature.

Ingredients

· 1½ cups toasted , chopped walnuts

· ¼ cup brown sugar

· Oneegg

· 1½ tsp.Baking powder

· ½ tsp. (2 g) salt

· ½ tsp. vanilla extract

· 5 Tbsp. canola oil

· 1 Tbsp.walnut oil

· 5 ripe mashed bananas

· 1½ cups whole wheat pastry flour

· ½ cup non-fat plain Greek yoghurt

Method to prepare

• Set the oven’s temperature to 350 degrees Fahrenheit. Put paper liners into the muffin tins.
• Place the walnuts on a baking sheet and toast them in the oven for five minutes after it has reached temperature. Chop them after removing from oven.
• Combine the yoghurt, canola oil, walnut oil, brown sugar, egg, and vanilla in a medium. Add the mashed banana and the chopped, roasted walnuts after whisking the ingredients together.
• Add the salt, baking soda, and flour by stirring.
• The batter should be divided among the 18 prepared muffin cups using a 14 cup measuring cup.
• The muffins should be baked for 23 to 25 minutes, or until the tops are well browned on a wire rack to cool.Store and relish them as a healthy snack.

Fact

Banana and plantain leaves are repurposed as food wrappers in various countries, including those that carry tamales and meats. In order to help lock in flavour, they are also used to cover or wrap a variety of items while cooking.

In traditional and folk medicine, banana peels have been used as an antiseptic and anti-inflammatory to improve wound healing, such as for bug bites, small burns, and sunburns.

Banana peels contain plant compounds in the form of antioxidants. The interior of a banana peel is applied to a wound for several minutes as a straightforward home treatment.

Summary

Bananas are a nutrient-rich healthy fruit that contains all essential vitamins and minerals that help keep a person healthy. It is also important to know that consuming bananas may not have the same impact on everyone, even while the nutrients in bananas can boost health and prevent diseases.

FAQs