How many calories in a banana? Bananas are a very nutritious fruit that you can add to your daily diet. Whether you want to eat the fruit just as it is or create your own recipe using it as one of the main ingredients, bananas contain different vitamins and minerals that are essential for your health. But just like anything, they also contain calories – between 70 and 135 depending on their size.
How Many Calories in a Banana – Nutrition Facts
The calorie content of a banana will depend on the size. For example if you will eat a baby banana, you get to have 48 calories with a total of 0.2 grams.
If you were eating a medium-sized banana, you can expect about 105 calories with a total of 5 of 0.4 grams of fat.
It is considered to be one of the most-consumed fruits all over the world and is backed with the nutrients that you need, not to mention that it’s also very delicious.
By eating bananas, you get to have a lot of health benefits which include reducing your risk of having asthma, cancer and improving your overall health and cardiovascular health. Bananas have a wide range of health benefits.
Health Benefits of Banana
Bananas are known to reduce your blood pressure. A lot of people who are suffering from high blood pressure are recommended to eat a banana. In a survey that was conducted in the United States, it was found out that by eating bananas, you reduce your risk of having high blood pressure.
Another benefit of eating banana is that it can reduce your risk of having asthma. There is a study conducted by the Imperial College of London where researchers found out that children who had one banana in the day will actually had 34% less chance of having asthma.
Bananas can also reduce your risk of having cancer. In fact, it’s also proven to reduce the risk of having childhood leukemia.
Bananas contain vitamin C that can boost the immune system of the body and can fight the harmful free radicals that cause cancer. On top of that, bananas also contain fiber which is very important to reduce your risk of having colorectal cancer and have a healthier digestive system.
With the nutrients that you can find in bananas like vitamin C, vitamin b6 and fiber, you get to have a food that can improve your heart health.
There are studies that show that by eating bananas, you can actually reduce your risk of having heart diseases.
With a high potassium intake, you can also lower your risk of having a stroke and kidney stones.
Bananas are also effective for people with diabetes. There are several studies showing that those who are suffering from type 1 diabetes should eat foods that are rich in fiber.
Banana is one of the best sources of fiber. In addition to that, bananas also have been proven to be effective in improving blood sugar.
Are you having a hard time with regular bowel movements? One of the best way is for you to eat bananas as they can be a very effective remedy for constipation.
Aside from that, they can also be used to treat diarrhea. Since bananas contain potassium, they’re perfect for giving you the electrolytes needed by people who are suffering from diarrhea.
Another great benefit of eating banana is that it boosts your mood and it can improve your memory.
Banana Nut Bread Recipe
Making the banana nut bread recipe is very easy – you only need to have the following ingredients:
- one half cup of butter
- one and one half cup of sugar
- 1 teaspoon vanilla
- 3 eggs
- 3 big bananas
- one fourth cup milk
- 2 cups flour
- 1 half teaspoon salt
- 1 half teaspoon baking soda
- 1 ½ cup of walnuts.
To create your banana nut bread, mix the butter and sugar in a pan. After that you can add the eggs and the banana. You can now combine all of the dry ingredients along with the milk and the nuts. Bake the recipe at 350 degrees for about 60 to 75 minutes. If you want to create banana nut bread muffins, you can bake it at 350 degrees for about 25 to 30 minutes.
What is nice in having banana is that it is a very flexible fruit. You can eat the fruit right away or you can use it to create other dishes.
For instance, if you want to have a healthy drink, you can make your own banana smoothie. You can combine banana with other healthy fruits to give you the nutrients that you need.
Apart from making smoothies, banana can also be used in cooking pancakes.
Do you want to have a fluffy pancake? The key is to use and add banana in the ingredients. Bananas are also widely used in desserts. If you want to have the best dessert, you can always make a banana float or you can simply add banana and your favorite flavors of ice cream. Add some chocolate syrup and a cherry and you are good to go.