This post is also available in: Español Italiano Français Deutsch


Where does the banana come from?


The banana tree is one of the oldest plants known to man. It was also likely one among the first to be domesticated. However, it is thought that our hunter-gatherer ancestors did not consume the fruit since it was not particularly fleshy and contained numerous inedible seeds before the plant was domesticated. Its buds, on the other hand, were most likely devoured, as were its interior leaf sheaths. Primitive fisherman made nets out of the fibers of its rod. The leaves were also used in a variety of ways.
The banana tree, which originated in Southeast Asia, has accompanied human migrations to the Indian peninsula, the Pacific Islands, and Africa. It has tremendously diversified as a result of natural evolution and human intervention. Farmers in Africa grow a type of plantains that are distinct from those grown in the Pacific, as well as a different group of cooking bananas with distinct properties.
The banana will take a long time to gain popularity in the West since it does not preserve well and is often destroyed during transportation. It is unlikely that the Egyptians, Greeks, or Romans ingested it, and it would not have emerged in the Near East until the 7th century AD.It will take until the 19th century for it to spread across Europe and North America, thanks to quicker ships and improved conservation techniques.
The Musaceae family has just two botanical genera, Musa being by far the most common and diversified. This genus is classified into a number of species (30 to 50, according to specialists), many of which are still found in the wild. The bulk of banana and plantain cultivars, however, are derived from the species M. acuminata and M. balbisiana, or from a hybrid between the two.

What does banana contain?


Bananas are high in carbs, B vitamins, potassium, and magnesium, and are easy to digest, making them one of the first fruits to recommend when broadening a young child's diet.
The banana has a very high carbohydrate content. They provide the majority of the country's energy.
The protein content is still minimal, although it is slightly more than in other fruits. The lipids are only present in tiny levels, but they are crucial to the flavor and smell of her flesh.
The banana is high in vitamins B (especially B6) and C, and it also includes a significant amount of minerals such as potassium, magnesium, copper, phosphorus, and iron.
It has a lot of fibers, which are split between cellulosic components (which speed up intestinal transit) and pectic materials (which help regulate transit), which explains why it doesn't irritate the intestines.

Nutritional values ​​per 100 g

Name of constituentsUnityAverage content
Dietary fiberg1
Saturated FA(fat acid)g0.05
Monounsaturated FAg0.01
Polyunsaturated FAsg0.07
Total ironmg0.32
Beta caroteneµg40
Vitamin Dµg0
Vitamin E activity (alpha-tocopherol)mg0.29
Vitamin Cmg11.7
Vitamin B1 or Thiaminemg0.04
Vitamin B2 or Riboflavinmg0.07
Vitamin B3 or PP or Niacinmg0.61
Vitamin B5 or Pantothenic acidmg0.28
Vitamin B6 or Pyridoxinemg0.47
Vitamin B9 or Total Folateµg27
Vitamin B12 or Cobalaminsµg0

Good reasons to eat bananas


The National Health Nutrition Program suggests eating at least 5 servings (of at least 80 g) of fruits and vegetables each day and taking advantage of seasonal variability.
One banana is one fruit serving.
Bananas are high in fiber and antioxidants, which assist to lower the risk of cardiovascular disease, diabetes, obesity, and some malignancies.
Furthermore, a study1 looked into the effects of eating white fruits like apples and pears. It was shown that heavy users had a 52 percent decreased risk of stroke.
Bananas are available all year on the market stands. The world's major producing countries are spread around the globe, ensuring continuous production.

Bananas can help with intestinal transit.

Bananas are one of the foods with the highest concentrations of prebiotics (along with asparagus , onions , garlic, etc.). These fermentable carbohydrates are utilized to feed and accelerate the growth of probiotics, the healthy bacteria found in our gut flora.
Probiotics help to maintain healthy gut health, enhance the immune system, and improve nutrient absorption.
Bananas are also one of the few fruits that are advised for diarrhea, particularly in infants. It does, in fact, aid in the regulation of gut flora.
However, in order to fully benefit from its benefits, organic bananas must be purchased. Pesticide residues are found in 57.4 percent of non-organic bananas.
A few studies in Bangladesh have found that eating bananas can help children with persistent diarrhea. A mixture of rice and cooked plantains, or rice and pectin, may reduce the frequency and weight of feces, as well as the length of diarrhea in neonates in some circumstances. In other situations, eating unripe bananas (12 to 3 bananas per day, depending on the age of the children) accelerated the recovery from acute and chronic diarrhea.
Another study conducted in Venezuela found that a meal consisting of a cooked plantain-based preparation decreased the amount and weight of stools, the length of diarrhea, and encouraged weight growth when compared to a standard yogurt-based preparation.
Unripe bananas also contain resistant starch, a form of sugar that, like dietary fiber, resists the action of digestive enzymes and passes through the colon intact. The undigested starch is subsequently fermented by the intestinal flora, which converts it to short-chain fatty acids (for example butyric acid). These increase the absorption of fluids and salt in the colon, reducing water loss in the stool. Short-chain fatty acids are also considered to indirectly enhance the permeability of the small intestine, which aids in the relief of diarrhea symptoms.

Bananas can help regulate blood pressure

Bananas have the highest potassium content of any fruit (411 mg per 100 g). It also has a low salt content. Potassium and sodium function together in the body, and their balance is crucial for blood pressure management. The more salt in your diet, the more potassium you'll need.
In the event of hypertension, the banana is a fruit that should be consumed without hesitation. According to the World Health Organization (WHO), eating a diet high in potassium and low in salt helps to avoid high blood pressure.
According to one study, eating a large amount of bananas with a meal (400g, or more than 3 bananas) lowered free radicals in the body two hours later. This diet lowered LDL-cholesterol (bad cholesterol) oxidation, which has been linked to the development of cardiovascular disease. More research is needed, however, to target the benefits of bananas over a longer period of time and at lower dosages.

Bananas can help you sleep better and improve your mood

Bananas are one of the meals that may be eaten without reservation during supper. Some experts even recommend eating this fruit an hour before bedtime to enhance sleep. It does, indeed, include:
minerals (potassium, magnesium) that promote muscle relaxation; and tryptophan, an amino acid that allows the production of serotonin, which is required for the production of melatonin, a hormone that regulates sleep.
It's not without cause that the banana is known as “the meal of good mood” in Australia. It includes, among other things:
vitamin B6, which is involved in the release of neurotransmitters involved in mood modulation, such as serotonin and dopamine; magnesium, which is necessary for nerve impulse transmission; and tryptophan, a natural antidepressant.

Bananas can help to prevent some cancers

In a 2005 study, researchers discovered a relationship between increased banana intake and a lower incidence of kidney cancer in women. Bananas have already been found to help men and women avoid colorectal cancer in a previous research.
The presence of various antioxidant components, which have the effect of neutralizing the free radicals at the root of several illnesses, including malignancies, explains these anti-cancer benefits. There are two types of antioxidants found in bananas:
vitamin C is one of the most effective antioxidants; and dopamine a neurotransmitter.
Another prospective research of 61,000 Swiss women found a relationship between a high fruit consumption and a decreased risk of kidney cancer. Bananas had the greatest association of all the fruits tested, according to the researchers. Both women and men are reported to benefit from bananas when it comes to lowering their risk of colorectal cancer.
Although bananas may not have the highest antioxidant content of any fruit, they do have a strong antioxidant capacity that may help prevent the beginning of some malignancies, cardiovascular disorders, and other chronic illnesses. Dopamine, a chemical from the catecholamine family, is claimed to be present in the popular Cavendish banana. Dopamine has antioxidant activity comparable to vitamin C, the most powerful water-soluble antioxidant. Because bananas contain both dopamine and vitamin C, their strong antioxidant capacity may be explained.
Plantain is also a good source of phenolic chemicals, which are easily absorbed by the body and hence have a high antioxidant capacity.

Bananas can help with Stomach ulcers

Some animal research in vitro suggest that extracts of bananas (particularly plantains, but even the dessert type) may protect the stomach lining against ulcers. The extract of two Thai banana types (Palo and Hom) was found to have gastroprotective properties in rats in a research. Only the Hom variety, however, is thought to have an effect on ulcer healing. This banana is considered to be comparable to the Cavendish variety, which is the most prevalent in the globe. However, there is inadequate evidence to advocate banana eating for the prevention or treatment of stomach ulcers based on current studies.
Leukocyanidin, an antioxidant from the flavonoid family, was isolated from unripe plantains. Following the use of aspirin, this active component has been proven to protect the stomach lining against erosion.
Plantains contain beta and alpha-carotene, two carotenoids that the body may convert to vitamin A. Beta-carotene converts to vitamin A the most efficiently of all the carotenoids. The latter encourages bone and tooth formation, keeps the skin healthy, and protects against infections.

Bananas is a real ally to fight the small deficit related to pregnancy


Bananas are a popular pregnant meal. Indeed, it enables efficient combat of many minor problems linked with this time period.
Because of its iron content, it reduces the risk of anemia (a shortage of iron), which is frequent during pregnancy.
It is a meal to eat first thing in the morning if you have nausea from early pregnancy since it helps battle the decline in blood sugar level that might trigger these difficulties.
Its soft fibers aid in the treatment of constipation, which is prevalent in pregnant women.
It relieves heartburn, which is common during pregnancy, due to the presence of a natural anti-acid.

Bananas and type 2 diabetes (non-insulin dependent).

Resistant starch (a form of sugar) found in unripe bananas is thought to promote weight loss in obese people with type 2 diabetes, as well as enhance cell sensitivity to insulin. A resistant starch extract derived from unripe bananas is also thought to reduce insulin release and blood sugar levels (blood sugar levels) in both healthy and type 2 diabetic persons.
Researchers discovered that resistant starch reduces the absorption of sugars taken at the same time, resulting in a drop in blood sugar levels (blood sugar levels). Furthermore, regular ingestion of resistant starch would result in a higher increase in ghrelin during meals, a hormone linked to enhanced insulin sensitivity.
on another side , Bananas are the result of physical and mental work due to their high carbohydrate, vitamin, and trace element content.
It offers energy that is readily available. It helps you to refill your energy throughout the recuperation phase.
Minerals aid in the treatment of cramps and muscular exhaustion.
Magnesium increases focus and learning.

What are the risks eating banana?


Banana protein has the potential to trigger an oral allergy. Some persons who are allergic to pollen suffer from this condition.
After ingesting or handling the offending food, the allergic individual has stinging and burning sensations in their mouth, lips, and throat. Symptoms might fade away in a matter of minutes.
However, an allergist should be consulted to ascertain the reason of the response and any preventative precautions that might be taken.
Latex allergies can make people hypersensitive to bananas and other foods like kiwi and avocado.
They must be cautious while eating these fruits and visit an allergist if they are unsure.

How do you pick the best banana?

The more green markings there are on the banana, the less ripe it is and the longer it will keep. It may then be utilized in the kitchen. On the other hand, it must be let to mature before being consumed raw because it is indigestible at this point. When the flesh yields slightly to pressure and the peel is bright yellow and slightly striped, with no green coloration, it is ready to eat. When it has brown or black blotches, it has passed this stage and is ready for cooking. Small bananas are often sweeter than huge bananas.
When the skin of a plantain is green, it is generally sold.
A crimson pink banana, which may be eaten raw or cooked, can be found at specialty grocery stores. Commercial dried bananas frequently have extra sugar, so examine the label carefully.
‘Banana essence,' which is used to flavor liqueurs, sweets, and some processed cheeses, is really amyl acetate, a synthetic chemical derived from acid. acetic. Natural banana essence is too volatile to be used in the kitchen.
Finally, frozen banana leaves are available at Asian grocery shops and may be used to cook meals in foil.

How can I keep a banana fresh for a long time?

Because banana flesh oxidizes when exposed to air, don't peel it until you're ready to eat or cook it. If you peel it ahead of time, it has a subtle lemon flavor.
Plantains peel more smoothly after blanching in boiling salted water for 5 minutes.
to keep banana you can freez it : In Freezer : remove the skin and freeze it whole, in pieces or mashed.
Sprinkle with lemon juice right out of the freezer to prevent it from oxidizing.
In Room temperature : as the banana turns black on contact with the cold, it is recommended to store it at room temperature, in a fruit bowl or on the counter.
To hasten the ripening of green bananas, they are placed in a brown paper bag;

Banana : culinary point of view

There are two varieties of bananas in the culinary world: dessert bananas and cooking bananas. The plantain is by far the most prevalent in the latter category. There are several variants of each of these categories, with fruits differing greatly in size, shape, color, and flavor. The majority of these types are unknown outside of their respective places of origin. For cooking bananas, the primary banana producing nations are in Latin America and Asia, as well as in Africa. Almost all dessert bananas exported across the world are of a single cultivar, Cavendish.

Making a cake with bananas.

Raw, as is; in fruit salads, cereals, pancakes, or skewered with other fruits; in mousses, sorbets, and ice creams. Alternatively, mash ripe bananas and add them to breads, muffins, cakes, pies, and so on.

Blend it with milk, yogurt, cottage cheese, soy milk, or tofu, as desired, and additional fruits.
Bananas, frozen. Remove them from the freezer and allow them to defrost slightly.

With coconut milk, whisk or put through a food processor until a froth with an ice cream-like texture is obtained. Bring the coconut milk and honey to a boil, then add the banana chunks, heat, and serve.

Serve ripe plantains fried in olive oil as a side veggie.

Plantain or green banana bits can be used to curries or other sorts of stews;

cucumber salad. Cucumbers and bananas should be cut into cubes. Combine them with lemon juice, cilantro, shredded coconut (ideally fresh), finely chopped hot pepper, and peanut bits. Refrigerate for 30 minutes before serving;

potato salad. Prepare the diced potatoes. Cook for 1 minute further after adding banana slices at the end of the cooking time. Drain, then toss with capers and black olives in a mustard vinaigrette. Refrigerate for at least 1 hour before serving.

another salad. Banana slices, apple slices, shallots, and celery Mix in the yogurt, lemon juice, and, if preferred, mayonnaise. Refrigerate and serve over lettuce leaves with chopped nuts that have been dry toasted in a pan;

Raita Brown the mustard seeds in a little amount of clarified butter. Cook for a few minutes after adding the shredded coconut, then remove from the heat. Pour yogurt, banana slices, and chopped coriander leaves into a dish and place in the refrigerator for 1 hour. Serve with a hot curry and plantain.

Brown the fillets of salmon in butter or oil, flipping once. Cover and simmer for 5 minutes after adding the lime juice and curry powder. Cook for 5 minutes more after adding the plantain slices, then serve.

Thai design. Cook the black beans that had been soaked the day before until soft. Cook glutinous rice in thick coconut milk with a little honey until the milk has been absorbed and the rice is mushy. Cut a sheet of aluminum foil into 15 cm x 25 cm rectangles. Place a little quantity of cooked rice with a tablespoon of black beans at one end of a rectangle, cover with a slice of banana split in half, then another layer of rice with beans, and fold the aluminum foil way to make a bundle. Steam for 15 minutes before serving.

Green dessert bananas poached in their shells (after washing them). They will then be more digestible and may be eaten on their own or in a variety of cuisines.
Ripe bananas, whole or sliced into slices, can also be poached or steamed. It takes around 12 hours to cook; heat a few minutes of previously cooked green dessert bananas in a mixture of olive oil and vinegar, with onion, garlic, a bay leaf, salt, and pepper.
Remove from the heat and set aside for 24 hours to marinate. Serve as a condiment; prick the skin of whole bananas with a fork and place them in a 200 ° C (400 ° F) oven for about 15 minutes. Serve with a melted butter and lemon juice sauce or a coulis.
berries or any sauce of your choice Alternatively, cut peeled bananas in half and bake them. Garnish with toasted peanuts and serve with meat.

Banana and diet


The banana tree is actually a huge grass, not a tree. The trunk is a pseudostem composed of leaf sheaths (leaves that overlap at the base).
A “bunch” is a group of bananas grown on the same plant (from 100 to 400), which is separated into groups of 10 or 20 fruits called “hands” or “legs.” Individual fruits are referred to as “fingers.”
If the banana is seen as a simple dessert or snack in developed countries, it is regarded very differently in Africa, Asia, and South America. It is a subsistence staple for almost 400 million people, on par with nutritious tubers like taro, cassava, and sweet potato.
The study conducted in these places by national and international institutions is critical. They want to boost banana plantation output and discover answers to illnesses and insects that damage this crop.
In addition to the fruit, many regions of the world consume the young sprout, the base of the stem, or the male flower. In Asia, the ashes of burnt leaves are used to make salt. Some banana species are solely planted as decorative plants. Others, known as “Manila hemp,” are used to manufacture fibers for ropes, textiles, paper, baskets, carpets, and roofing materials.