By Eman Abdallah Kamel
Eman is a writer and engineer who loves writing about plants, their nutritional value, and many other topics.
This article covers the most popular types of bananas, the differences between them, the nutritional content of bananas, health benefits, and some recipes.
Banana
The banana (Musa spp.) is a tropical perennial herbaceous plant known for its large, broad leaves and edible fruit. Native to Southeast Asia and northern Australia, bananas are a staple food in many regions, valued for their sweet taste and nutritional benefits.
The plant’s prominent feature is its pseudo-stem, formed of tightly packed leaf bases supporting a sizable leaf cluster at the top. Banana plants thrive in warm, humid climates and require rich, well-drained soil. The fruit, technically a berry, develops from the flower cluster and is harvested before ripening. Beyond its culinary uses, the banana plant’s fibers are used in textiles and paper, while its leaves serve as eco-friendly serving plates in various cultures. The banana plant’s resilience and versatility make it a vital crop in global agriculture.
According to the Food and Agriculture Organization of the United Nations, bananas are the most exported fresh fruit in the world.
Types
Bananas come in many varieties, but I will concentrate on five types here.
- Banana (Cavendish)
- Plantain (Green Banana)
- Red Banana
- Ladyfinger
- Egyptian Banana
1. Banana (Cavendish)
Cavendish bananas belong to the Cavendish subgroup of the AAA banana cultivar group. The Cavendish subgroup includes several important bananas, including Dwarf Cavendish, Giant Cavendish, Pisang masak hijau, Robusta, and Valery.
Did you know?
When choosing the classic type of banana, choose bananas with clear green or yellow skin without bruising. For the best flavor, wait until the banana turns golden yellow with a few brown spots. As it continues to ripen, the entire skin will turn black-brown, and the flesh will begin to ferment and become softer, losing its sweetness.
2. Plantain (Green Banana)
It is larger, starchier, and less sweet than the Musa banana. Green bananas have a lower antioxidant level than yellow bananas. Also, green bananas have a higher amount of micronutrients than yellow bananas. Green bananas are a staple food in many tropical places, such as the Philippines and Central America. It can be baked, boiled, or fried in many ways. When a green banana is ripe, the skin turns yellow, the flesh becomes firm, and it tastes slightly sweet. You can eat it raw or cooked.
3. Red Banana
This variety is shorter and fuller than the Cavendish and has a deep reddish-purple color. Ripe red bananas are creamier and often sweeter than Cavendish bananas. This type is a triploid cultivar of the wild banana Musa acuminata and belongs to the AAA group. To learn more about banana cultivators, visit the List of Banana Cultivars.
4. Lady Finger
This variety is slightly thinner and shorter than the Cavendish banana. Lady finger banana, also known as sugar banana, is a diploid banana originating in Malaysia or Indonesia and belongs to the Sucrier subgroup of the AA banana cultivar group. Lady finger banana is the most widely grown AA banana cultivar, with finger-sized, sweet, thin-skinned fruits.
5. Egyptian Banana
Bananas of the Nile or Egyptian bananas are primarily of the Cavendish variety. Other varieties are also grown in Egypt, such as the Baladi banana, a locally grown variety with a stronger flavor and a slightly smaller size. Due to their distinct flavor and cultural significance, Baladi bananas are frequently chosen for local consumption.
Nutritional Value per 100 g
- Energy: 371 kJ (89 kcal)
- Water: 74.91 g
- Carbohydrates: 22.84 g
- Sugars: 12.23 g
- Dietary fiber: 2.6 g
- Fat: 0.33 g
- Protein: 1.09 g
- Vitamin B6: 0.4 mg
- Vitamin C: 8.7 mg
- Iron: 26 mg
- Magnesium: 27 mg
- Phosphorus: 22 mg
- Potassium: 358 mg
- Sodium: 1 mg
Source: U.S. Department of Agriculture (USDA) FoodData Central
Health Benefits
For all family members, bananas are a great source of vitamins, minerals, sugars, and carbs. Here is a summary of the most important benefits of bananas:
1. Gut: A medium banana contains 3 grams of dietary fiber. Bananas also contain prebiotics, fermentable fibers that help the good bacteria in your gut. Studies indicate that these advantageous bacteria might enhance digestion, reduce the duration of a cold, and help with weight loss.
Fermentable fiber is that which health-promoting gut bacteria use as food to produce compounds such as butyrate, which shows cancer-protective effects in the colon.
2. Hurt: Studies indicate a substantial reduction in blood pressure and a decreased risk of stroke are associated with a high consumption of potassium. Potassium helps flush excess sodium, which causes heart pressure, out of your body through your urine, reducing the potential damage it can do to your heart.
3. Kidney: A study of 61,000 Swedish women showed that renal cell carcinoma, the most common type of kidney cancer, was less common in people who ate lots of fruits and vegetables—more than 75 servings a month, or about three servings daily. Bananas contain a high concentration of phenols, compounds with antioxidant effects.
In another study of more than 90,000 women, kidney stones were 35 percent less common among those who consumed more than 4,099 milligrams of potassium per day than those who consumed less than 2,407 milligrams. That’s because potassium helps remove excess calcium, a component of the most common type of kidney stone.
4. Ulcer prevention: Bananas can reduce the acidity of gastric juices by coating the stomach lining. Banana juice can also reduce the pain of ulcers and other digestive system ailments and help heal wounds and burns.
5. Effect on high blood sugar: Bananas, known as Muza, are effective in treating high blood sugar, as they maintain insulin resistance. Unripe bananas contain low-calorie starch that helps improve bowel movements, and other subtypes of this starch act as prebiotics that help improve insulin sensitivity (type 2 diabetes). It helps reduce weight loss for weight management and prevents changes in glucose and lipid metabolism by improving diet quality in diabetics.
6. Depression: Bananas are useful in treating some psychological disorders because they contain an amino acid known as tryptophan, which is necessary for the synthesis of serotonin, which helps make a person relax and improves mood.
7. Benefits of phenolic compounds in bananas: Green banana flour contains phenolic compounds that are obtained from the pulp when it is allowed to react with ascorbic, citric, and lactic acids, and pressure is applied at 70 degrees Celsius before being left to dry. Phenolics within banana peels have been found to possess potent antioxidant and antimicrobial properties and are linked with various health benefits.
8. Cholesterol-lowering effect: Animal studies have shown that bananas can lower cholesterol. Cholesterol is a waxy substance that is present in blood. Although cholesterol is necessary for the body to produce healthy cells, high cholesterol also raises the risk of heart disease. It has been suggested that banana pulp’s dietary fiber content lowers cholesterol.
9. Protection from Alzheimer’s disease: Researchers at Cornell University studied the effect of banana, apple, and orange extracts on nerve cells and found that phenolic phytochemicals in the fruits prevent neurotoxicity to the cells. Apples had the highest content of protective antioxidants, followed by bananas. Eating these fruits along with other fruits daily may help shield nerve cells from oxidative stress-induced neurotoxicity and may also lower the risk of neurodegenerative diseases like Alzheimer’s.
10. Immunity: Bananas contain 25 percent of the recommended daily allowance (RDA) for vitamin B6, which is necessary for producing antibodies and red blood cells. In addition, vitamin B6 serves as an immunity booster. So, this fruit strengthens your armor against infectious diseases.
Did you know?
About a third of your daily requirement of vitamin B6, essential for brain development during pregnancy and enzyme reactions involved in metabolism, is found in bananas. However, according to an article written on carehospitals.com, pregnant women can eat 2 to 3 bananas a week because excess consumption might lead to unknown complications.
Banana Recipes
- The easiest way to eat bananas is to eat them raw. Also, you can cut them up with other fruits, such as oranges, apples, and pomegranates, with a few drops of white honey to make a delicious fruit salad.
- You can make banana juice alone, with milk, or in a cocktail with other fruits.
- You can also fry the banana slices over medium heat for 2 to 3 minutes in a coated pan with oil or butter. Then sprinkle a little bit of the sugar and cinnamon mixture on it.
- You can use green banana flour to make baked goods, pies, and cakes. There are many recipes on YouTube, social media, and websites.
Sources
- Morton, J. 1987. Banana. p. 29–46. In: Fruits of warm climates. Julia F. Morton, Miami, FL.
- Harvard.edu
- 10 Healthy Reasons to Eat a Banana Every Day… pdf
- Do I need a certain type of dietary fiber?
- Health benefits of banana (Musa)- A review study
- Traditional and Medicinal Uses of Banana
- An Overview of Plant Phenolic Compounds and Their Importance in Human Nutrition and Management of Type 2 Diabetes
- Phenolic compounds within banana peel and their potential uses: A review
©Eman Abdallah Kamel, 2024
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