Banana Nutrients and Benefits for Men and During Pregnancy

Who does not like Banana? It is the most commonly used fruit. It is found in every season. It can be consumed without any problem because it is super-soft and seed-free fruit, so it can be consumed by older (who have fewer teeth or no teeth) people.

Bananas are one of the most popular fruits in the world because it is delicious and inexpensive. Apart from its taste, Banana Nutrients and Benefits are also contributing factors to its popularity.

There are many types of bananas growing in the whole world.

Bananas are ranked fourth amongst the world’s food crops. They are very popular in the whole world.

The most surprising fact is that it can be used for fat loss and fat gain too.

Interesting Facts about Banana

banana benefits for men
  • In many countries, banana and plantain leaves are recycled as food wrappers, such as to hold tamales and meats. They are also used to cover or wrap various foods while cooking.
  • Banana peels contain plant chemicals in the form of antioxidants, and have long been used in traditional and folk medicine as an antiseptic and anti-inflammatory to promote wound healing such as for bug bites, minor burns, and sunburns.  
  • As a simple home remedy, the inside of the banana peel is pressed on a wound for several minutes.

Biology of Banana

Biological source

Banana is a botanical berry that is being produced by several kinds of large herbaceous flowering plants in the genus Musa


There are two families of bananas. First one is  Musa acuminata while second one is Musa balbisiana.

Scientific name

The scientific names of most cultivated bananas are Musa acuminata, Musa balbisiana, and Musa x paradisiaca.

The banana plant is the largest herbaceous flowering plant.

Types of banana

There are many types of banana grows in the world. The type of banana is based on geographical regions and soil.

Cavendish banana

This type of banana is also called desert banana because Cavendish bananas become mildly ripe when ripe. For best flavor, wait until the banana is golden yellow with a few brown spots. With continued ripening, the entire peel turns brownish-black and the pulp begins to ferment and soften further while losing sweetness.

Plantain banana

This type of banana is used for cooking purposes. This is always green in color.

Mention that it is not used for fruit’s purpose because it is less sweet and much starchier also larger in size than other types of banana.

Plantain is a major source of carbohydrate that is fried, boiled, or baked in a wide variety of dishes. If allowed to mature, the skin will yellow and develop a slightly sweet flavor that may be eaten raw or cooked.

Lady finger banana

This is a type of banana, not a ladyfinger species. Don’t be confused or surprised. It is a ladyfinger because it looks like a ladyfinger. Thinner like ladyfinger and a little bit shorter than Cavendish banana.

It is sweeter and can be consumed at the raw phase.

Red banana

This variety is shorter and plumper than the Cavendish variety with a dark reddish-purple hue. A ripe red banana will be creamy and often sweeter than Cavendish bananas.

Banana Nutrients and Benefits

Banana is really popular for Banana nutrients and benefits. The raw banana (without peel) has 75% water, 23% carbohydrates, 1% protein, and contains negligible fat. A 100-gram reference serving supplies 89 Calories, 31% of the US recommended Daily Value (DV) of vitamin B6, and moderate amounts of vitamin C, manganese, and dietary fiber, with no other micronutrients.

There is following a list of the nutritional value of a banana;-

PrincipleNutritional ValuePercentage
Energy90 Kcal4.5%
Carbohydrates   22.84 g  18%
Total Fat0.33g1%
Dietary Fiber2.60g7%

Vitamin Content of Banana

PrincipleNutritional ValuePercentage
Folates20 µg 5%
Niacin0.665 mg4%
Pantothenic Acid0.334 mg7%
Riboflavin0.073 mg5%
Thiamine0.031 mg2%
Vitamin A64 IU2%
Vitamin C8.7 mg15%
Vitamin E0.10 mg1%
Vitamin K0.5 µg1%

Minerals in Banana

PrincipleNutritional ValuePercentage of RDA
Calcium5 mg0.5%
Copper0.078 mg8%
Iron0.26 mg2%
Magnesium27 mg7%
Manganese0.27 mg13%
Phosphorus22 mg3%
Selenium1.0 µg 2%
Zinc0.15 mg1%

Electrolytes in Banana

PrincipleNutritional ValuePercentage Of RDA
Sodium1 mg0%
Potassium358 mg8%

Phytonutrients in Banana

Carotene-α25 µg
Carotene-ß  26 µg
Lutein-zeaxanthin22 µg


Bananas are primarily made up of carbohydrates. People with diabetes should count bananas as 2 carb counts or 2 carb choices. Bananas are low in fat. Bananas are pretty low in protein as well. Bananas are known for their potassium content. Along with potassium, bananas contain some vitamin C, folate, magnesium, and choline.

Banana benefits for men

Bananas are rich in nutrients that help to nourish the body, such as vitamins (A, C, and B6), Minerals (Potassium, Magnesium, Folate, Riboflavin, Niacin, Thiamine, and Iron), Proteins, Carbohydrates, Fats, and Fibers.

Banana nutrients and benefits

Bananas are also packed with manganese and magnesium. Do you know many men are often deprived of these two important minerals? These minerals are fully functional for prostate health, a small gland in the male pelvis which is a part of the reproductive system.

Let’s explore the main health benefits of bananas for men.

Banana is good for heart

The heart is a smooth muscle that depends on potassium for proper contraction and expansion. Low potassium levels, a condition called hypokalemia, may lead to heart palpitations.

High potassium contents in bananas can nourish the heart and nervous system. Heart diseases are generally common among men compared to women. Banana benefits for men are mainly because of its nutrients.

According to the Centers for Disease Control and Prevention, heart diseases are the leading causes of death in adults in the US. It is your responsibility to take care of your heart, and bananas can definitely help you with that. They are packed with potassium, which helps keep the heartbeat normal. A banana also contains fibers, which have been found to help prevent heart diseases. This is why bananas are recommended to be eaten before and after exercise.

Potassium is a mineral that is crucial for heart health,  particularly blood pressure control. Potassium also helps to keep the blood pressure within healthy levels and even regulates heartbeat.

This is further enhanced by the low sodium content that is found in bananas.

Research suggests that one banana a day can cut your risk of heart attack by a third.

Banana Controls BMI

There are a lot of unhealthy diets that many men consume today. Banana has fiber that is proven to be helpful in losing weight. Weight increase due to high intake of sugar and Carbohydrates. Increased blood sugar levels can be a reason for persistent weight gain.

Bananas provide 12 percent of the fiber needed in a day. After having Banana, there will be no feeling of starvation for a prolonged time.

Weight gain can also occur due to overeating. Banana prevents overeating. Banana is responsible for reducing the possibility of overeating so that your body weight can be maintained. Hence, banana is good for weight loss.

Banana Beneficial for Skin

Banana is a storehouse of many vitamins and minerals that are responsible for a great skin tone, removing dry content, and ultimately a face pack for beautiful skin.

It has vitamin A, vitamin C, and vitamin E which is also called “beauty vitamin”.

 The vitamin A present in bananas restores the lost moisture and repairs damaged, dull, and dry skin. Vitamin C helps in maintaining the natural and youthful glow of the skin. The nutrients in bananas help fight wrinkles and keep the skin youthful. Banana has moisturizing property also that can be helpful to get rid of the cracked heel.

Banana boosts immune system

Vitamin C is very necessary for boosting the immunity system. Orange is a great source of vitamin C, but if you don’t orange, then a banana can be a great replacement for an orange.

Bananas contain enough vitamin C, and just eating one banana could supply you with as much as 10% of your daily vitamin C needs.  Apart from vitamin C, the banana has vitamin B6 also, which helps the body to produce antibodies that are effectively used by the immune system to fight disease.

Vitamin B6 supplies blood hemoglobin and maintains healthy blood sugar levels by turning carbohydrates into glucose.

Banana for Stamina

 Today’s lifestyle is full of inorganic oily food, pollution, and an imbalanced lifestyle. These are all responsible for low testosterone levels in men. Low testosterone levels can affect your mental, physical as well as social health too. Having a low testosterone level can influence your growth, delayed puberty, low stamina and energy, tiredness.

Potassium, an important nutrient in bananas, not only helps boost the production of testosterone, a male sex hormone but also improves libido. Tryptophan present in a banana helps increase the secretion of serotonin, an important hormone that lifts mood and boosts the sex drive in men. Bananas are not just shaped like the male reproductive organ, they also help in boosting the function of the male reproductive organ and keep it in amazing shape.

Bananas contain an enzyme called bromelain that increases blood flow and libido in men. Bananas are the best source of bromelain and vitamin B which regulates hormone testosterone and increases sexual desire, performance, and virility.

 It also helps with the production of serotonin that can lift moods. Banana is also a great source of carbohydrates that helps to boost energy, and also increases blood circulation to male reproductive organs. Increases blood circulation boosts the libido in men.

Banana helps to manage stress

Sometimes high blood pressure can be a reason for stress. Banana has potassium that lowers blood pressure. Bananas are also rich in carbohydrates, you can have relaxing effect carbs produce serotonin, the neurotransmitter that calms you down. One banana has about 400 mg of potassium, consuming one per day may help you keep healthy during a stressful period.

 Serotonin helps elevate your mood and keep it positive, so one banana a day might help fight depression.

Banana has also dopamine, a chemical that can soothe your nervous system and reduce stress, and vitamin B6 in bananas also helps to manage the stress.

Banana benefits for women

This amazing fruit has been very beneficial in helping women live healthy life and helping them treat different health and psychological problems. It is a good source of vitamins, minerals, and fiber, and it is extremely tasty. Here are a few amazing benefits of bananas for your beauty and health that will surprise every woman with.

Banana for Bone health in women

Bone problems are very common in females even after 30. This is because of their physiological activities. Menstrual cycle and pregnancy are the main cause of deficit in bone density. Mainly, these physiological conditions can be responsible for reducing the calcium concentration in bones and teeth.

The main bone problem of females is osteoporosis. According to the National Osteoporosis Foundation, potassium in bananas is good for bone health. Banana has silicon and magnesium that are very important for the maintenance of the bone structure.  According to the studies, bananas contain an abundance of fructooligosaccharides. These are non-digestive carbohydrates that encourage digestive-friendly probiotics and enhance the body’s ability to absorb calcium.

banana for men health

Banana relieves menstrual pain

Banana is rich in fiber and will help you have easy bowel movements. The minerals in bananas work as a muscle relaxant and relax the uterine muscles during the menstruation period.

Bananas also contain a lot of magnesium, which is known to reduce the severity of period cramps. One recent study found that women who ate a banana twice daily as a pre-meal snack for 60 days reduced their belly bloat by 50 percent. Vitamin B6 (and potassium) can prevent water retention and keep you from feeling bloated (a common symptom during periods).

Banana helps to get slim body

It is a misconception that banana gains weight, but it is not true. It is also true that banana has too much starch content, but they can control your sugar level. A low sugar level is necessary for balancing body weight. There is insufficient research as to how bananas can promote healthy weight gain.

Bananas have fiber that is necessary for good metabolism.

Having a good metabolism is key to losing weight. Banana can fill up the 12% fiber of daily need. It can also help you to feel satiated longer after eating, reducing the possibility of overeating so that your body weight can be maintained.

Banana helps in anemia

Anemia is a common problem among females in India. There are about 80% of females are suffering from anemia. Anemia can be treated with a sufficient dose of folic acid.

Anemia is common during pregnancy. Folic acid prevents anemia in pregnant women and also promotes the health of the fetus.

Anemia occurs when there is a deficiency of red blood cells. The deficiency of red blood cells can be a reason for the low level of hemoglobin. Hemoglobin is made up of  Iron. Anemia can be treated by increasing the iron content.

Banana has enough iron content. It can fulfill the daily need for iron. High levels of iron in bananas improve the flow of blood by increasing the production of red blood cells.

Banana has also vitamin B6 which regulates blood glucose levels, produces insulin and amino acids needed for the creation of healthy cells.

Vitamin B12 helps treat pernicious anemia (when a body can’t produce enough red blood cells as it doesn’t have enough vitamin B12).

Banana benefits in hairs problem

Hairs are a very noticeable part of a female. Every girl wants shiny, soft hair. But in today’s generation, having healthy hair is such a blessing. There is so much difficult to maintain the shinning and softness of hairs.

Bananas are rich in vitamin B and folate and are excellent for the hair. Banana has potassium that improves hair’s health. Folic acid makes your hair shine. They also keep your hair moisturized and well hydrated.

There are some ways to improve hairs health;-

For shinier hairs

For shinier hairs, you need more ingredients with bananas. You just need olive oil and egg white.

  • Peel one banana and add 1/4 cup of olive oil and one egg white.
  • Add all the ingredients to a blender and puree for a couple of minutes.
  • Apply the mixture to your hair and let it stay for 15 minutes.
  • Wash your hair with a good shampoo and conditioner.

For soft hairs

For soft hairs, you just need avocado and coconut oil.

  • Peel banana and mix with avocado and coconut oil.
  • Apply it to the hair and wait for 15 to 20 minutes.

For damaged hair

You just need almond oil and banana. Almond oil is rich in vitamin E that is also called the “beauty vitamin” which helps in damaged hair.

  •   Make banana pulp and add a few drops of almond oil to it.
  •   Apply the mixture to your hair and leave it on for 10 to 15 minutes. The vitamins A and C present in the banana, along with the vitamin E in almond oil, leave your hair silky, shiny, and, not to mention, moisturized and soft.

For strong hair

You just need banana and yogurt. Yogurt has vitamin C that is a great anti-oxidant and also helps in strengthening hair.

  • Make banana pulp of a ripe banana and mix it with yogurt.
  • Make a paste from these ingredients.
  • Apply the smooth paste to your scalp and rinse with cool water after 15 to 20 minutes.

For dry hair

You just need honey and a banana. Honey has the moisturizing property that soothes the hairs and helps in dry hair.

  •  Mix 3 teaspoons of honey with the pulp of a ripe banana.
  •  Apply the mask to your hair while it is still wet.
  •  Let it sit for 15 to 20 minutes.
  •  Shampoo and condition your hair.

Other health benefits of banana

The vitamins and helpful compounds within bananas are always guarding our bodies. Here are some ways bananas may improve your health.  

  • Helps you to maintaining the insulin level
  • Lower down blood pressure
  • Prevent certain allergies
  • Prevent kidney problems
  • Very essential for a good digestion
  • A good source of energy
  • Helps to manage stress
  • Enhance mood
  • Helps you in building the muscle
  • Boost the recovery of muscle
  • Helps you to get rid of anxiety
  • Helps you to get rid of insomnia
  • Helps you to reduce the bad cholesterol levels
  • Smoothes the bowel movements
  • Boost immunity
  • Improve vision
  • Helps in detoxification of the body
  • Helps in diarrhoea

Benefits of banana during pregnancy

Banana is beneficial for males as well as females and everyone. Eating bananas during pregnancy can be helpful for you. There are a lot of reasons to eat bananas during pregnancy. Banana is a storehouse of many vitamins, minerals, and micronutrients.

banana in pregnancy

There are some following banana benefits during pregnancy;-

Helps to fight nausea and morning sickness

Morning sickness and nausea are common problems during pregnancy. Consuming bananas can be useful to combat nausea and morning sickness.

Banana has vitamin B6. Vitamin B6 is very good to treat nausea and morning sickness. So having bananas in the morning can help you to get rid of nausea and morning sickness.

Good source of folic acid

Folic acid is very important and also essential for a pregnant lady.  It’s extremely important for a baby’s growth and development.

Helps to lowers down the blood pressure

Bananas are known for having a high amount of potassium in them. Potassium is an important nutrient that your body uses to maintain healthy blood pressure. Eating bananas regularly can help to keep your blood pressure from fluctuating too much during pregnancy.

Helps in digestion

Bananas are high in fiber, which is an essential nutrient for good digestion. The extra fiber in your diet can help to give you regular bowel movements and avoid constipation, which is common during pregnancy.

Helps in anemia during pregnancy

Many pregnant women struggle with low iron levels or anemia. Eating bananas can help boost those iron levels. Banana can fulfill the daily need of iron.

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