Banana Health Benefits – Stay on top of its properties

The banana , and smelling, docinha and with a price that is easy on the budget is the most consumed fruit by the Brazilians and the second in the world ranking (second only to orange). In addition to being very tasty and versatile, bananas are a food of great nutritional value, rich in vitamins and minerals essential for maintaining health.

In this article you will learn about the different types of bananas, the health benefits of the fruit and a little of its history, as well as sensational recipes with this healthy delight.


There are hundreds of types of banana cataloged around the planet. In Brazil, the most commercialized and consumed banana varieties are:

1. Banana water ; also known as dwarf banana, although its fruits are not always reduced in size. The name “banana dwarf” actually refers to the size (height) of the banana tree that produces this variety of fruit.

Banana d’água, when ripe, has a very sweet taste, which is why it is one of the favorites to be consumed raw. It is also used to naturally sweeten vitamins, cakes and puddings, thus eliminating the need for added sugar.

1 banana (90 grams) contains approximately 87 calories.

2. Banana silver ; it has a less sweet and slightly acidic taste (due to the large amounts of vitamin C found in its composition). Other characteristics of the silver banana are its high durability and low caloric value.

Benefits of the silver banana:

Banana silver has a high concentration of potassium, a mineral responsible for helping to prevent cardiovascular diseases, in addition to being beneficial in optimizing the elimination of toxins by the body, among other functions.

How many calories is in a silver banana?

1 unit of silver banana (65 grams) averages 55 calories.

3. Banana from the land ; it is the variety that presents the fruits of greater size and weight. As it is difficult to digest when eaten raw, it should be cooked, baked or fried, to be eaten pure or to help compose delicious sweet and savory recipes.

Rich in vitamin A, vitamin C and potassium, plantain is considered by many to be the strain of the fruit that brings more benefits to human health.

Despite all these advantages, plantain is very caloric and should be consumed with caution by people who are in the process of losing weight.

Every 100 grams of plantain (equivalent to 1 unit) contains an average of 117 calories.

4. Banana apple ; it is not difficult to distinguish this type of banana from the others, due to its characteristic smell, which is reminiscent of an apple. Like the silver banana, the apple banana has a low caloric content compared to the others (because it contains less carbohydrates) and plenty of soluble fiber (which promotes the feeling of prolonged satiety), being a good option for those who want to lose weight. A 65 gram apple banana contains only approximately 72 calories.

5. Banana gold ; it is the smallest among the bananas consumed in Brazil, with fruits that do not exceed 10 centimeters in length. The old saying “size doesn’t matter” applies very well to the dwarf banana, because although small, it is extremely caloric when compared to other types of banana. Each 100g of golden banana contains an average of 112 calories.

About the health benefits of the golden banana, we should mention that it contains very low levels of fat and sodium, being an item that is allowed and indicated in the diet of people with heart and kidney diseases and with arterial hypertension.


Although there is a variation in the nutritional composition of each type of banana, which influences the benefits provided, we can say that in general it:

  1. It helps to regulate the intestinal flow, being useful both in cases of constipation and diarrhea . In the first case, nutritionists advise the consumption of well-ripe fruit. In case of diarrhea, eating the greenest banana can help control the problem, although the doctor should always be consulted if in doubt, as diarrhea can be an early symptom of serious illness.
  2. Controls hunger between meals . Because it is rich in fiber, bananas produce a prolonged feeling of satiety, which is why it is recommended to control appetite and avoid the consumption of unhealthy and more caloric foods between meals.
  3. It works to reduce blood pressure . This effect is caused by magnesium, an element present in significant amounts in the fruit, which promotes a relaxing effect on blood vessels.
  4. Prevents and combats depression, improving mood . This is because bananas contain tryptophan, an essential amino acid in the production of substances that promote the body’s sense of pleasure and well-being, such as serotonin, for example.
  5. It boosts the immune system . This benefit of bananas is explained by the significant presence of vitamin C in its composition.
  6. Prevents muscle cramps. This effect is provided by the action of potassium, a nutrient present in bananas.


Among the main nutrients present in bananas, we can mention:

  • Vitamin A.
  • Vitamin B1.
  • Vitamin B2.
  • Vitamin B3.
  • Vitamin B5.
  • Vitamin B6.
  • Vitamin B9.
  • C vitamin.
  • Vitamin E.
  • Natural sugars.
  • Calcium.
  • Magnesium.
  • Potassium.
  • Selenium.
  • Manganese.

No wonder that bananas are considered one of the most complete foods in nature.


Banana is a fruit originating from the Asian continent. However, there are reports that varieties of the fruit (which could only be eaten boiled or roasted) were already present in America before the arrival of Europeans to this continent.

It is likely that the Romans took bananas to Europe in the 1st century BC, where it would not be consumed on a large scale until much later, in the 20th century.

It is believed that the Arabs took banana cultivation to the African continent. And, finally, the Portuguese colonizers brought the cultivation of the banana varieties we know today to Brazil.

By the way, the name “banana” comes from Guinea, Africa.


The scientific name of the banana tree is Musa sp., a species belonging to the Musaceae family .


Banana is a fruit that can be found all year round (at least here in Brazil), with an affordable price and that appears in the list of ingredients of the most diverse recipes for sweet and savory dishes. Banana recipes include cakes, pies, puddings, farofa, pancakes and even gnocchi. Check out 3 delicious banana recipes below.

  • Earth Banana Gnocchi

The ingredients to prepare a delicious Banana da Terra gnocchi are: 1 kilo of cooked ripe Terra Banana (cook with the skins and remove them later) and oil to grease your hands. Preparation is very simple. After cooking, peel the bananas and pass them in a food processor, knead very well with a fork, until it becomes a homogeneous mass. Refrigerate the dough for at least 3 hours to get consistency.

Grease your hands with oil and make the gnocchi balls, taking them back to the fridge so that they are firmer. This gnocchi does not need to be cooked, just brown it with butter or oil and add the chosen sauce. Beef jerky and bolognese are some of the options. It is also an excellent alternative to serving with vegetarian sauces.

  • Banana pancake with oatmeal

Banana pancakes are an excellent choice for breakfast or afternoon snack, tasty and very easy to prepare.

You need 2 ripe silver-type bananas, 4 tablespoons of finely flaked oats, 1 egg and 2 tablespoons of sugar (white or brown). The preparation consists of blending all items in a blender for 5 minutes and making the pancakes in a non-stick skillet greased with butter, olive oil or oil. They can be served with honey or fruit jelly.

  • banana cake

To make a delicious banana cake (from a blender), the ingredients you need are: 2 cups of wheat flour, 2 eggs, 3 ripe bananas, 1 cup of sugar, 1 cup of milk, 1 level tablespoon of yeast and ½ tablet of margarine for culinary use.

The preparation is very simple. Simply blend all ingredients except bananas in a blender for 3 minutes and pour into a greased tin. Add the bananas, cut into strips or slices, to the dough and place in a preheated medium oven for 40 minutes.

Banana smoothie is a very tasty and nutritious drink as well as being easy to prepare. To make a delicious smoothie, just blend two very ripe bananas (silver or water-type bananas are the most suitable, as they mix homogeneously with milk) with a glass of milk in a blender, without the need to add sugar. This is the basic version of the banana smoothie, which allows for variations.

You can add rolled oats, wheat bran or flaxseed for an even more nutritious, fiber-rich vitamin. You can also mix chocolate powder or chocolate to increase the flavor (and calories).

Whether in the basic version or in innovative presentations, the banana smoothie is a classic, an unbeatable practical recipe to start the day or go to sleep well fed.

Related articles:

Benefits and Properties of Banana Prata

Benefits and Properties of Banana Gold

Benefits and Properties of Banana da Terra

Benefits and Properties of Banana Nanica or Banana d’Água

Benefits and Properties of Banana Apple

Benefits and Properties of Apple

Strawberry Benefits and Properties

Types of Orange

Sleeve Types

Pineapple Benefits and Properties

Benefits and Properties of Grape

Benefits and Properties of the Pear

Benefits and Properties of Quiuí

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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