You must have eaten the banana cheaps, the yellow ones, that looks delicious. So raw banana benefits are so many, it is also known as green bananas, are loaded with nutrients and beneficial compounds, making them a valuable addition to any diet.
Unlike ripe bananas, raw bananas offer a wide range of unique health benefits that found nowhere. My request is to incorporate them into your diet. It offers many health benefits including better digestive health, weight management, and even support for heart health. Also, it has many nutrients to support many body functions. In this article I have covered the nutritional advantages of raw bananas and their impact on overall wellness. The largest banana producer is India and china holds the 2nd position in the world as per the survey of 2022. Let’s get into it.
Nutritional Benefits of Raw Bananas
Raw bananas are rich in essential vitamins, minerals, and fiber, offering numerous benefits for your health.
Nutritional Composition of Raw Bananas (per 100g)
| Nutrient | Quantity |
|---|---|
| Calories | 89 kcal |
| Carbohydrates | 22.8 g |
| Fiber | 2.6 g |
| Vitamin B6 | 0.367 mg |
| Vitamin C | 8.7 mg |
| Potassium | 358 mg |
| Magnesium | 27 mg |
| Protein | 1.1 g |
Top 10 Raw Banana Benefits
1. Improves Digestive Health
Raw bananas contain resistant starch, a type of carbohydrate that acts as a prebiotic, feeding the beneficial bacteria in your gut. This resistant starch helps improve digestive health, reducing the risk of constipation and promoting regular bowel movements. Raw bananas are also less sugary than ripe bananas, making them suitable for people managing blood sugar levels.
2. Aids in Weight Management
The high fiber and resistant starch content in raw bananas promote a feeling of fullness, which may help reduce overall calorie intake. Eating fiber-rich foods can help curb hunger, supporting weight management. Unlike ripe bananas, raw bananas have a lower glycemic index (GI), which means they cause a slower, steadier increase in blood sugar levels.
3. Supports Heart Health
Raw bananas are rich in potassium, an essential mineral that helps regulate blood pressure. High potassium intake is associated with a lower risk of heart disease and stroke. Additionally, the fiber in raw bananas can help manage cholesterol levels, further promoting cardiovascular health.
4. Boosts Immunity
Vitamin C is abundant in raw bananas, offering antioxidant properties that boost the immune system. Antioxidants help protect the body from harmful free radicals, reducing inflammation and potentially lowering the risk of chronic diseases. A healthy immune system is crucial for warding off infections and illnesses.
5. Regulates Blood Sugar Levels
Due to their high fiber and low sugar content, raw bananas are suitable for people looking to manage their blood sugar. The fiber slows down sugar absorption, preventing sudden spikes. This makes raw bananas an excellent choice for people with diabetes or those at risk of developing it.
6. Promotes Bone Health
Raw bananas contain essential minerals like magnesium and potassium that contribute to bone health. Magnesium aids in calcium absorption, which is crucial for maintaining strong bones. Consuming raw bananas regularly may help reduce the risk of bone-related issues, such as osteoporosis.
7. Enhances Nutrient Absorption
Resistant starch in raw bananas may enhance the absorption of nutrients in the large intestine. This starch gets fermented by gut bacteria, creating short-chain fatty acids that are beneficial for gut health. A healthier gut promotes better nutrient absorption, which can improve overall health and wellness.
8. Benefits Skin Health
Vitamin C and antioxidants in raw bananas help improve skin health by reducing oxidative stress, which is one of the causes of premature aging. Consuming raw bananas can support collagen production, which keeps the skin firm and elastic.
9. Skin care product like Face pack
Many cosmetic companies have been using raw banana for their products. Especially in their skin care products. The raw pulp of bananas can be mashed and applied as a face mask to moisturize the skin and one of the best home remedies for skin.
10. Energy Booster
Raw bananas provide a quick energy source due to their carbohydrate content. While they may not be as sweet as ripe bananas, raw bananas contain the carbohydrates necessary for sustained energy. Athletes or those engaging in regular physical activity can benefit from incorporating raw bananas into their diets for an energy boost.
How to Incorporate Raw Bananas (Benefits) into Your Diet?
Raw bananas are versatile and can be incorporated into various dishes. Here are recommended ideas for adding raw bananas to your diet through cooking and salads.
- Banana Chips: Slice and bake raw bananas for a healthy snack.
- Curries and Stir-fries: Use raw banana slices in curries, adding fiber and nutrients to your meal.
- Smoothies: Blend raw bananas with greens and other fruits for a nutrient-packed smoothie.
- Salads: Add raw banana cubes to your salad for extra texture and nutrition.
- Mashed Banana Patties: Boil, mash, and mix raw bananas with spices for a nutritious patty.
Conclusion of raw banana benefits
If you want to incorporate raw bananas into your diet, it will bring a host of health benefits, from aiding digestion and managing weight to promoting heart health and boosting immunity. In general, it is like making your body a powerhouse. Their rich nutrient profile makes them a versatile ingredient, suitable for various recipes and diets. Give raw bananas a try, and experience the positive impact they can have on your well-being.