BANANA
BANANA
Generally, it is believed that bananas originated in Southeast Asia and the South Pacific around 8000 to 5000 BC. Bananas are believed to have been the world’s first cultivated fruit. From Southeast Asia, the fruit was brought west by Arab conquerors and then carried to the New World by explorers and missionaries.
Musa species are native to tropical Indomalaya and Australia, and are likely to have been first domesticated in Papua New Guinea. They are grown in 135 countries, primarily for their fruit, and to a lesser extent to make fiber, banana wine, and banana beer and as ornamental plants. The world’s largest producers of bananas in 2017 were India and China, which together accounted for approximately 38% of total production.
Raw bananas (not including the peel) are 75% water, 23% carbohydrates, 1% protein, and contain negligible fat. A 100-gram reference serving supplies 89 Calories, 31% of the US recommended Daily Value (DV) of vitamin B6, and moderate amounts of vitamin C, manganese and dietary fiber, with no other micronutrients in significant content.
Health Benefit
1. Bananas are one of the best fruit sources of vitamin B6
Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs.
Vitamin B6 helps your body:
– produce red blood cells,
– metabolise carbohydrates and fats, turning them into energy,
– metabolise amino acids,
– remove unwanted chemicals from your liver and kidneys, and
– maintain a healthy nervous system.
Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.
- Bananas are respectable sources of vitamin C
You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs.
Vitamin C helps:
– Protect your body against cell and tissue damage,
– Your body absorb iron better,
-Your body produce collagen – the protein which holds your skin, bones and body together, and
– Support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress and pain.
- Manganese in bananas is good for your skin
One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.
- Potassium in bananas is good for your heart health and blood pressure
A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs.
Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.
- Bananas can aid digestion and help beat gastrointestinal issues
A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men.
Soluble and insoluble fibres play an important role in your health. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.
Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.
That said, bananas can help you beat gastrointestinal issues such as:
– Constipation,
– Stomach ulcers, and
– Heartburn
- Bananas give you energy – minus the fats and cholesterol
Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports.
Financial Benefit
In 2017, world production of bananas and plantains combined was 153 million tonnes, led by India and China with a combined total of 27% of global production. Other major producers were the Philippines, Colombia, Indonesia, Ecuador, and Brazil.
As reported for 2013, total world exports were 20 million tonnes of bananas and 859,000 tonnes of plantains. Ecuador and the Philippines were the leading exporters with 5.4 and 3.3 million tonnes, respectively, and the Dominican Republic was the leading exporter of plantains with 210,350 tonnes.
Bananas and plantains constitute a major staple food crop for millions of people in developing countries. In many tropical countries, green (unripe) bananas used for cooking represent the main cultivars. Most producers are small-scale farmers either for home consumption or local markets. Because bananas and plantains produce fruit year-round, they provide a valuable food source during the hunger season (when the food from one annual/semi-annual harvest has been consumed, and the next is still to come). Bananas and plantains are important for global food security.