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    Raw Banana health benefits and nutrition value

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    Raw bananas are used to make scrumptious meals. It is used in northern part of the country to make curries, koftas, pakoras and kebabs. In South India, raw banana chips. It could be boiled, steamed, batter fried, stir-fried, deep fried, mashed, curried and stuffed in salads. The fruit is a powerhouse of nutrients. Nutritionists say that green bananas are high in fiber and are helpful for people with digestive and bowel problems. It is helpful for people suffering from constipation and IBS. It has potassium which acts as vasodilator. Potassium regulates the level of blood pressure. Green bananas have high content of protopectin which gives off methylene gas and convert starch into digestible fiber.

    Health Benefits of Raw Bananas

    Raw banana offers various health benefits such as:

    1. Potassium content

    Raw bananas have high content of potassium. Bananas (small) offers 362 milligrams of potassium and medium bananas offer 422 milligrams of mineral. Large bananas offer 487 milligrams of potassium i.e. more than 10 percent of daily recommended amount of 4700 milligrams for healthy adults.

    1. Rich in fiber

    Green bananas are a great source of fiber which has a crucial role in promoting digestive health and heart health. A serving of 100 grams offers 2.6 grams of fiber which adds bulk to the stool, ensures bowel regularity and facilitate smooth digestion. Fiber manages cholesterol levels which lowers the chances of stroke and attack. Fiber rich foods ease digestion process. Intake of raw bananas helps to control levels of cholesterol keeping the heart healthy and lowers the chances of stroke.

    1. Healthy heart

    Green bananas are rich in potassium. A serving size of 1 cup offers 531 milligrams of potassium which have a crucial role in functioning of kidneys. Potassium acts as a vasodilator that ensures the healthy blood pressure levels.

    1. Healthy weight

    Green bananas have dietary fiber which takes long time to digest and induce the feeling of fullness and satiety. It helps to fulfill the cravings.

    1. Vitamin content

    Green bananas have vitamins and minerals such as potassium, vitamin C and Vitamin B6 which facilitates the absorption of minerals and nutrients such as calcium. Vitamin C is crucial for maintaining healthy skin and hair. It enhances immunity and encompasses antioxidants that prevent free radical damage. Vitamin B6 helps to convert food into energy. It is beneficial for heart health and promotes brain function.

    1. Diabetic people

    Green banana have low sugar content and 30 as glycemic index. Foods with low glycemic index are easily digested, absorbed and metabolized slowly by ensuring no surge in the levels of blood sugar. Raw bananas are recommended for diabetic patients due to high dietary fiber content. It has glycemic index of less than 55 which helps in maintaining digestive tract healthy. Foods with low GI prevent spike in levels of blood sugar.

    1. Resistant starch

    Bananas in raw form is a  great source of resistant starch, a type of starch which is not broken down fully and is absorbed by the body at the time of digestion. It is converted into short chain fatty acids by intestinal bacteria. Resistant starch maintains healthy levels of cholesterol.

    1. Stomach health

    Raw bananas contain fiber that helps to prevent stomach problems such as irritable bowel syndrome and constipation. A cup of cooked raw banana is found to be helpful. Avoid fried raw bananas as it increases the calorie intake.

    1. Healthy starch

    Green bananas are loaded with resistant starch, a starch that does not broke down completely or absorbed. The starches won’t digest easily. It converts into short chain fatty acids by intestinal bacteria.

    https://www.youtube.com/watch?v=ttzZCd8kKtA

    Culinary uses

    • Raw bananas are baked, boiled, fried, stir fried, steamed and mashed.
    • It could be sun dried and used in curries and stir fries.
    • It is used to make chips and dips.
    • In India, raw bananas are dried and ground into flour.
    • It is used to make kachori, pakore, kebabs, poriyals in Southern India.
    • In Kerala, raw bananas are cooked with yams in coconut milk and are flavored with curry leaves and to make a soup known as kalan curry.
    • Pair it with meats such as pork, chicken, fish, beef and Indian spices such as cumin, garam masala, turmeric, mustard, bell pepper, zucchini, onion, garlic, ginger, potatoes and yams.
    • Use the sliced raw bananas in stir fry subzis and serve it with phulkas, chapatis.
    • Basically the steamed and grated raw bananas are flavored with lemon juice and south indian tempering.
    • To make bhajjis, peel and slice raw bananas thinly. Then dip it in besan batter and deep fry in hot oil. Serve it with coconut chutney.
    • To make chips, slice raw bananas thinly and deep fry, then season it with salt and red chili powder.
    • In Tobago and Trinidad, raw bananas are boiled, fried or added to soups.
    • Mix the boiled raw banana with groundnut paste, onion, pepper and palm oil to make eto which is consumed with avocado pear.
    • Cooked bananas are used to make jams.

    How to store

    Store it in a zip lock bag in a refrigerator. The cooked and mashed bananas last for 2 days when kept in an air tight container under refrigeration.

    Precautions

    • As raw bananas are harder to digest, it should not be added to baby’s food.
    • People having known allergy to banana should avoid it.

    References:

    https://www.specialtyproduce.com/produce/Raw_Bananas_11249.php

    https://www.tarladalal.com/glossary-raw-banana-25i

    https://www.livestrong.com/article/530383-do-bananas-have-more-potassium-as-they-ripen/

    https://food.ndtv.com/food-drinks/7-amazing-green-banana-benefits-you-may-not-have-known-1839150

    https://www.ndtv.com/health/raw-bananas-are-good-for-diabetics-health-benefits-of-raw-bananas-you-must-know-1888722

    https://www.livestrong.com/article/507166-green-bananas-health-benefits/

    https://www.organicfacts.net/green-bananas.html

    https://www.stylecraze.com/articles/serious-side-effects-of-bananas/#gref

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    Raw Banana Quick Facts
    Name: Raw Banana
    Scientific Name: Musa acuminata Colla.
    Origin Southeast Asia and Australia
    Colors White to cream
    Shapes Elongated, cylindrical and slightly curved
    Flesh colors White to cream
    Calories 134 Kcal./cup
    Major nutrients Vitamin B6 (42.31%)
    Carbohydrate (26.35%)
    Manganese (17.61%)
    Vitamin C (14.56%)
    Copper (13.00%)
    Name Raw Banana
    Scientific Name Musa acuminata Colla.
    Native Southeast Asia and Australia
    Common/English Name Green banana, Kaccha kela, Vaayaka, Plantain Banana
    Fruit shape & size Elongated, cylindrical and slightly curved
    Fruit weight 125 and 200 grams
    Flesh color White to cream
    Fruit peel Thick, smooth, and green
    Texture Fibrous
    Flavor/aroma Semi-bitter, starchy-tart
    Seed Tiny, infertile
    Major Nutritions Vitamin B6 (Pyridoxine) 0.55 mg (42.31%)
    Carbohydrate 34.26 g (26.35%)
    Manganese, Mn 0.405 mg (17.61%)
    Vitamin C (Ascorbic acid) 13.1 mg (14.56%)
    Copper, Cu 0.117 mg (13.00%)
    Potassium, K 537 mg (11.43%)
    Total dietary Fiber 3.9 g (10.26%)
    Vitamin B5 (Pantothenic acid) 0.501 mg (10.02%)
    Magnesium, Mg 40 mg (9.52%)
    Histidine 0.116 g (9.42%)
    Calories in 1 cup, sliced (150 g) 134 Kcal.
    Nutritional value of Bananas, raw
    Serving Size:1 cup, sliced, 150 g

    Calories 134 Kcal. Calories from Fat 4.41 Kcal.

     

    Proximity Amount % DV
    Water 112.36 g N/D
    Energy 134 Kcal N/D
    Energy 556 kJ N/D
    Protein 1.64 g 3.28%
    Total Fat (lipid) 0.49 g 1.40%
    Ash 1.23 g N/D
    Carbohydrate 34.26 g 26.35%
    Total dietary Fiber 3.9 g 10.26%
    Total Sugars 18.34 g N/D
    Sucrose 3.58 g N/D
    Glucose (dextrose) 7.47 g N/D
    Fructose 7.28 g N/D
    Maltose 0.01 g N/D
    Starch 8.07 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 8 mg 0.80%
    Iron, Fe 0.39 mg 4.88%
    Magnesium, Mg 40 mg 9.52%
    Phosphorus, P 33 mg 4.71%
    Potassium, K 537 mg 11.43%
    Sodium, Na 2 mg 0.13%
    Zinc, Zn 0.23 mg 2.09%
    Copper, Cu 0.117 mg 13.00%
    Manganese, Mn 0.405 mg 17.61%
    Selenium, Se 1.5 µg 2.73%
    Fluoride 3.3 µg 0.08%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.047 mg 3.92%
    Vitamin B2 (Riboflavin) 0.109 mg 8.38%
    Vitamin B3 (Niacin) 0.998 mg 6.24%
    Vitamin B5 (Pantothenic acid) 0.501 mg 10.02%
    Vitamin B6 (Pyridoxine) 0.55 mg 42.31%
    Vitamin B9 (Folate) 30 µg 7.50%
    Folate, food 30 µg N/D
    Folate, DEF 30 µg N/D
    Choline 14.7 mg 2.67%
    Vitamin C (Ascorbic acid) 13.1 mg 14.56%
    Fat soluble Vitamins
    Vitamin A, RAE 4 µg 0.57%
    Vitamin A, IU 96 IU N/D
    Beta Carotene 39 µg N/D
    Alpha Carotene 38 µg N/D
    Betaine 0.1 mg N/D
    Lutein + zeaxanthin 33 µg N/D
    Vitamin E (alpha-tocopherol) 0.15 mg 1.00%
    Tocopherol, beta 0.03 mg N/D
    Tocopherol, gamma 0.01 mg N/D
    Tocopherol, delta 0.09 mg N/D
    Vitamin K (phylloquinone) 0.8 µg 0.67%

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.168 g N/D
    capric acid 10:00 (decanoic acid) 0.002 g N/D
    Lauric acid (dodecanoic acid) 12:00 0.003 g N/D
    Myristic acid  14:00(Tetradecanoic acid) 0.003 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.153 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.007 g N/D
    Fatty acids, total monounsaturated 0.048 g N/D
    Palmitoleic acid 16:1 (hexadecenoic acid) 0.015 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.033 g N/D
    Fatty acids, total polyunsaturated 0.109 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.069 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.041 g N/D
    Phytosterols 24 mg N/D

     
    Amino acids Amount % DV
    Tryptophan 0.013 g 2.95%
    Threonine 0.042 g 2.39%
    Isoleucine 0.042 g 2.51%
    Leucine 0.102 g 2.76%
    Lysine 0.075 g 2.24%
    Methionine 0.012 g N/D
    Cystine 0.013 g N/D
    Phenylalanine 0.074 g N/D
    Tyrosine 0.013 g N/D
    Valine 0.07 g 3.31%
    Arginine 0.074 g N/D
    Histidine 0.116 g 9.42%
    Alanine 0.06 g N/D
    Aspartic acid 0.186 g N/D
    Glutamic acid 0.228 g N/D
    Glycine 0.057 g N/D
    Proline 0.042 g N/D
    Serine 0.06 g N/D


     
    Flavan-3-ols Amount % DV
    (+)-Catechin 9.2 mg N/D


     
    Flavonols Amount % DV
    Kaempferol 0.2 mg N/D
    Quercetin 0.1 mg N/D


     
    Proanthocyanidin Amount % DV
    Proanthocyanidin dimers 0.6 mg N/D
    Proanthocyanidin trimers 0.6 mg N/D
    Proanthocyanidin 4-6mers 2.8 mg N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.