12 Health Benefits of Raw Banana and its Nutritional Value

Have you ever walked past raw bananas at the market and wondered if they are worth trying? Most of us reach for the yellow ones, but the raw variety has its own story. Most of us skip them, but your thoughts can change after learning how much they can do for your health. Raw bananas or green bananas are a powerhouse of essential minerals and nutrients. Let’s take a closer look and learn what makes them special. 

Nutritional Value of Raw Banana

Raw bananas are rich in essential vitamins, antioxidants & minerals making them an excellent addition to a well balanced diet. A single medium sized raw banana (that contains approximately 100 calories) provides a host of nutrients. They are:

• Potassium (accounting for 9% of the daily value) and is vital in maintaining proper heart and muscle function & helping regulate blood pressure levels
• Vitamin C providing 11% of the DV supports a healthy immune system and aids collagen production, promoting healthy skin
• Vitamin B6 (25% of the daily value) helps convert meals into energy, supports brain development, and produces red blood cells
• Dietary fibre, which improves digestion, promotes feelings of fullness, and regulates blood sugar levels
• Magnesium (approximately 7% of the DV) supports bone health, helps maintain normal nerve function, and plays a role in energy metabolism.

12 Health Benefits of Raw Banana

They are:

• The fibre content in green bananas helps regulate bowel movements, prevents constipation, supports the growth of beneficial gut bacteria and alleviates digestive issues such as bloating and indigestion
• Potassium regulates blood pressure levels, reducing the risk of hypertension and stroke whereas the fibre and antioxidant components present in raw bananas lower cholesterol levels, further protecting the cardiovascular system
• The fibre in raw bananas promotes feelings of fullness, reducing appetite and preventing overeating and provides a healthier alternative to processed sweets, helping satisfy sugar cravings more nutritionally
• Vitamin B6 helps produce various neurotransmitters, such as serotonin and dopamine, which regulate mood, enhance cognitive abilities and improve memory, concentration, and overall brain health
• The vitamin C content in raw bananas strengthens immunity, helping to fight illnesses and infections by protecting cells from oxidative damage and producing white blood cells (WBCs)
• Vitamin C promotes collagen production, which helps maintain skin elasticity and prevents signs of ageing, such as wrinkles and fine lines whereas the antioxidants in raw bananas protect the skin from damage caused by free radicals, resulting in a healthier and more youthful complexion
• The dietary fibre and resistant starch in raw bananas slow down the release of glucose into the bloodstream, preventing sudden spikes in blood sugar levels.
• Vitamin A is essential for maintaining good vision, while antioxidants protect the eyes from oxidative stress caused by free radicals (prevent age-related macular degeneration and other eye disorders)
• Raw bananas contain magnesium a mineral that is essential for maintaining healthy bones
• The natural sugars present in raw bananas provide a quick and sustainable energy boost
• Raw bananas possess anti-inflammatory properties that help alleviate symptoms of inflammatory conditions such as arthritis. T reducing pain and swelling
• Raw bananas are an excellent choice for expectant mothers due to their high folate content that supports proper foetal development and reduces the risk of neural tube defects.

Conclusion

Raw bananas often get overlooked, but they have a lot to offer. Most of us used to skip them at the store, not realising how much they could help with things like digestion, focus, and even keeping our heart strong. If you ever find yourself searching for a snack, why not try a raw banana? You might be surprised by how good you feel. Adding this simple fruit to your meals could make a real difference in your daily life.

Dt. Sunita

Dietitian

Gurunanak CARE Hospitals, Musheerabad, Hyderabad