The sweet flavor, attractive yellow tone and creamy pulp with an unmistakable aroma make the banana an attraction for the palate, and its healthy properties and benefits are well known.

But among the advantages of the banana there is perhaps another that has also led it to conquer the tables of the five continents: this tasty fruit, protected by a hygienic natural packaging which preserves it from external contamination and facilitates its transportation, it is so convenient to peel and eat that it can be enjoyed anywhere, without the need for a napkin or knife.

Not in vain is it about one of the favorite fruits of many children and older people, although it is also ideal for hikers and students, since its extraordinary nutritional value and great energy power are added to its ability to seduce and its practicality.

Origin of the banana

The word «banana» seems to come from Greek through Latin platanuswhich shares a root with plates or «plano», possibly in allusion to the shape of the leaves of the bush, enormous and very wide. It has been its botanical name, paradise muse, which has paid tribute to it, evoking its origin in tropical gardens.

The banana, originally from Southeast Asia, took root very early in India, where it was object of offering to the deities and it was considered an ideal food to keep the body and mind healthy.

It is believed that it was the armies of Alexander the Great who brought it to the Mediterranean, where its cultivation was established around the 7th century. It arrived in the Canary Islands in the 15th century from Guinea and, from the archipelago, the Spanish conquerors took it to Santo Domingo and Jamaica, to later extend the plantations throughout the rest of the Caribbean and Latin America.

The banana constitutes the main crop of the Canary Islands. 95% of national consumption comes from the archipelago. The mild subtropical climate allows the Canary Islands banana to develop slowly, allowing the fruit to reach a privileged degree of maturity with a concentration of high-quality nutrients and aromatic substances.

A variety of red banana, originally from Central America, has also recently been introduced to the Canary Islands and Granada.

Banana properties

The pulp of ripe bananas contains simple sugars – glucose, dextrose and sucrose – that They are transformed into immediate energy. That is why it is attributed revitalizing properties and is highly recommended for all ages to recover energy between meals or while doing great physical effort.

The banana is also a source of numerous vitamins and minerals beneficial to health.

It is advisable not to get rid of the banana threadsbecause these filaments that some people remove are rich in vitamin B6, calcium, antioxidants and fiber.

Nutritional value of banana

Banana calories

Does banana make you fat? Many people wonder how many calories a banana has and the truth is that it does not have as many as we might think. About 100 grams (a small banana) provide 89 calories (373 kJ). Furthermore, the presence of fat in bananas is almost zero (0.2 g/100 g) and it is free of cholesterol.

Banana carbohydrates, fiber and protein

Just eating a small piece of banana provides 3.1 grams of dietary fiber (12% of what we need per day). In total, that same piece provides a total of 27 g of carbohydrates. The banana also provides 1.1 g of protein, which is 3% of the recommended amount per day.

Banana vitamins and minerals

The amount of folate it contains stands out in bananas (23 mcg per 100 g) and also the amount of vitamin C (10.3 mg), which represents 17% of the recommended daily amount. Likewise, this fruit is rich in potassium (422 mg per 100 g), magnesium (31.9 mg per 100 g) and phosphorus (26 mg per 100 g).

Banana benefits

Anemia or fatigue

The banana is very Help to regain strength. If consumed after exercise, it increases resistance capacity. This is one of its main benefits and is because it provides an excellent combination of carbohydrates and potassium, both necessary for muscle activity. In fact, many athletes take it before or during competition.

It also provides vitamins of group B, essential for energy production in the cells. A medium banana provides 20% of the vitamin B6 needed per day and 12% of the folic acid. Additionally, these vitamins protect the immune and nervous systems.

Reduces blood pressure

Thanks to potassium, the banana proves effective reducing arterial hypertension. One banana provides about 15% of an adult’s daily potassium needs.

Fight constipation

One of the benefits of banana is its ability to regulate intestinal transit, although it varies depending on whether it is more or less ripe.

Green bananas improve intestinal transit due to their starch and non-assimilable carbohydrate content, although they are more indigestible and can also cause flatulence. On the contrary, ripe bananas are recommended in case of diarrhea because soften the digestive mucosa inflamed.

Reduces acidity

The notable alkalinity of the banana helps combat acidosis (excessive acidity of the blood) and in general increase alkaline reserves of the organism.

heartburn

Well ripened and taken before meals, this fruit also neutralizes excess gastric acidity and calms heartburn.

Arthritis and gout

Consuming banana regularly is helpful in coping with rheumatic processes, arthritis and gout. It helps, along with a vegan-oriented diet, eliminating excess acids retained in the body.

Nephritis

Its low sodium content, combined with the high presence of potassium, prevents fluid retention and the formation of edema. It is recommended in cases of nephritis (inflammation of the kidneys) and kidney stones.

The banana in the kitchen

Two varieties of banana are grown in the Canary Islands, the small and the large dwarf. Both derive from the Musa cavendishii or sinensis, of Chinese origin, characterized by its golden yellow color dotted with dark specks, a soft compact pulp and great richness in potassium. When consumed at its peak, it is the tastiest variety.

The specimens must be intact, without bumps or bruises, and not too soft. The color of the skin indicates the degree of maturity. Do not pay attention to stains or dark spots, which do not affect the quality of the piece. The Canary Islands plantain is smaller than the banana, but tastier, creamier and richer in potassium.

Sweet and savory recipes

To take advantage of the properties and benefits of banana, we can eat it raw or also include it in recipes. The possibilities are very wide: with banana and vegetable milk or fruit juices they are prepared excellent sweet recipes such as smoothies, creamier and more nutritious, and less fatty, than those made with cream or ice cream.

It is also common to try bananas in buns, cookies, puddings, mousses and ice creams. And you can make banana cakes and pancakes to which the banana adds its natural sweetness.

Dried banana: a delicious snack

A delicious way to eat banana, very popular in America, is as dried fruit. As drying intensifies the sweetness, it is often used in baking, such as energy snack. It can also be used in salads and stews, like dried apricots or raisins.

With the dried plantain, a fine and nutritious flour. This very aromatic flour can be included in the preparation of cakes, muffins or crepes. Some companies already enrich pastas such as macaroni or noodles with it, but the most common use is as a thickener for sauces or soups and for the preparation of all kinds of porridge.