12 Health Benefits of Raw Banana and its Nutritional Value

Raw banana, also known as green banana, is a versatile and nutritious fruit that often goes unnoticed in the world of culinary delights. While most people consume ripe bananas, the benefits of including raw bananas in your diet should not be missed. Raw bananas are a powerhouse of goodness, packed with essential minerals and nutrients and boasting an array of health benefits. Let's explore the nutritional value of raw bananas and delve into the twelve incredible health benefits they offer.

Nutritional Value of Raw Banana

Raw bananas are rich in essential vitamins, antioxidants, and minerals, making them an excellent addition to a well-balanced diet. A single medium-sized raw banana contains approximately 100 calories and provides a host of nutrients, including:

1. Potassium: Raw bananas are a great source of potassium, accounting for 9% of the daily value (DV). Potassium is vital in maintaining proper heart and muscle function and helping regulate blood pressure levels.
2. Vitamin C: Green bananas are rich in vitamin C, providing approximately 11% of the DV. Vitamin C is a cardinal antioxidant that supports a healthy immune system and aids collagen production, promoting healthy skin.
3. Vitamin B6: Raw bananas are a good source of vitamin B6, accounting for 25% of the daily value. It helps convert meals into energy, supports brain development, and produces red blood cells.
4. Dietary Fibre: Green bananas are an excellent source of dietary fibre, which improves digestion, promotes feelings of fullness, and regulates blood sugar levels.
5. Magnesium: Raw bananas contain magnesium, providing approximately 7% of the DV. This mineral supports bone health, helps maintain normal nerve function, and plays a role in 12 Health Benefits of Raw Bananaenergy metabolism.

12 Health Benefits of Raw Banana

1. Promotes Digestive Health: Raw bananas are an excellent source of dietary fibre, promoting a healthy digestive system. The fibre content in raw bananas helps regulate bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria. Consuming raw bananas can help alleviate digestive issues such as bloating and indigestion.
2. Boosts Heart Health: The health benefits of green bananas are not limited to digestion. The high potassium content in raw bananas makes them a heart-healthy food. Potassium regulates blood pressure levels, reducing the risk of hypertension and stroke. Additionally, the fibre and antioxidant components present in raw bananas lower cholesterol levels, further protecting the cardiovascular system.
3. Aids in Weight Management: Raw bananas can be a valuable addition to your diet if you want to shed a few pounds or maintain a healthy weight. The fibre in raw bananas promotes feelings of fullness, reducing appetite and preventing overeating. Furthermore, the natural sugars in raw bananas provide a healthier alternative to processed sweets, helping satisfy sugar cravings more nutritionally.
4. Supports Brain Function: Raw bananas are rich in vitamin B6, which is crucial in brain growth and functioning. Vitamin B6 helps produce various neurotransmitters, such as serotonin and dopamine, which regulate mood and enhance cognitive abilities. Including raw bananas in your meal can help improve memory, concentration, and overall brain health.
5. Boosts Immune System: The vitamin C content in raw bananas strengthens immunity, helping to fight illnesses and infections. Vitamin C is a powerful antioxidant that protects cells from oxidative damage and aids in producing white blood cells (WBCs), which are essential for fighting off pathogens and keeping the body healthy.
6. Improves Skin Health: Raw bananas can work wonders for your skin, thanks to their vitamin C content. Vitamin C promotes collagen production, which helps maintain skin elasticity and prevents signs of ageing, such as wrinkles and fine lines. Additionally, the antioxidants in raw bananas protect the skin from damage caused by free radicals, resulting in a healthier and more youthful complexion.
7. Regulates Blood Sugar Levels: The dietary fibre and resistant starch in raw bananas contribute to better blood sugar control. These components slow down the release of glucose into the bloodstream, preventing sudden spikes in blood sugar levels. Including raw bananas in your meals can help prevent or manage various conditions, such as diabetes and metabolic syndrome.
8. Promotes Eye Health: Raw bananas contain a range of nutrients, including vitamin A and certain antioxidants, that promote optimal eye health. Vitamin A is essential for maintaining good vision, while antioxidants protect the eyes from oxidative stress caused by free radicals. Consuming raw bananas regularly can help prevent age-related macular degeneration and other eye disorders.
9. Supports Bone Health: Raw bananas contain magnesium, a mineral that is essential for maintaining healthy bones. Magnesium works in conjunction with calcium and vitamin D to promote bone density and prevent conditions such as osteoporosis. By including raw bananas in your diet, you can ensure your bones stay strong and healthy as you age.
10. Boosts Energy Levels: The natural sugars present in raw bananas provide a quick and sustainable energy boost. Whether you need an energy pick-me-up before a workout or a mid-afternoon slump remedy, raw bananas are a healthy and convenient choice. The carbohydrates in raw bananas are easily digestible, making them an ideal fuel source for physical and mental activities.
11. Reduces Inflammation: Raw bananas possess anti-inflammatory properties that help alleviate symptoms of inflammatory conditions such as arthritis. The antioxidants and certain enzymes in raw bananas inhibit the production of inflammatory substances in the body, reducing pain and swelling.
12. Supports a Healthy Pregnancy: Raw bananas are an excellent choice for expectant mothers due to their nutritional value. Their high folate content supports proper foetal development and reduces the risk of neural tube defects. Additionally, the various nutrients in raw bananas help alleviate common pregnancy discomforts such as constipation and leg cramps.

Conclusion

Raw bananas may not receive as much attention as their ripe counterparts, but their health benefits are remarkable. Raw bananas offer many advantages, from promoting digestive health to supporting brain function and boosting heart health. So, the next time you reach for a snack, consider grabbing a raw banana and experiencing its incredible benefits. Make this versatile fruit a staple in your diet and reap the rewards of improved health and well-being. 

Dt. Sunita

Dietitian

Gurunanak CARE Hospitals, Musheerabad, Hyderabad