A banana is an elongated, edible fruit – botanically a berry produced by several kinds of large herbaceous flowering plants in the genus Musa. In some countries, bananas used for cooking may be called “plantains”, distinguishing them from dessert bananas. The fruit is variable in size, color, and firmness, but is usually elongated and curved, with soft flesh rich in starch covered with a rind, which may be green, yellow, red, purple, or brown when ripe. The fruits grow upward in clusters near the top of the plant. Almost all modern edible seedless (parthenocarpy) bananas come from two wild species – Musa acuminata and Musa balbisiana. The scientific names of most cultivated bananas are Musa acuminata, Musa balbisiana, and Musa × paradisiaca for the hybrid Musa acuminata × M. balbisiana, depending on their genomic constitution. The old scientific name for this hybrid, Musa sapientum, is no longer used.

Scientifically called Musa, the banana is inherent to Southeast Asia. It is a perennial and herbaceous plant that grows to 12-40 feet tall. Plants bear 8 to 30 torpedo-shaped leaves which are 3.7 m long and ½ meter wide. Flowers are creamy to yellow which appears at the time of mid-summer. Fruits are elongated and slightly curved having a fleshy outer peel with white or yellow flesh. Fruits have a wide range of colors such as yellow, red, green, and brown. The plant needs a sunny sheltered position in well-drained and fertile soil having a pH between 6 and 7.5. It has the ability to tolerate light frosts but requires a very sheltered position. This plant is intolerable to salty soils.

Scientifically, the most cultivated bananas are Musa balbisiana, Musa acuminate and Musa × paradisiaca for the hybrid Musa acuminata × M. balbisiana. Though plantains and bananas derive from the same species, it differs in the proportion of sugar to starch. Bananas have great nutritional value with minerals, vitamins, protein, and elements. The fruit is a great source of calories and low content of water. It has a high content of fiber, carbohydrates, potassium, fiber, phosphorus, magnesium, and several vitamins. Banana is consumed fresh, cooked in various dishes, and also used as a pureed for baby food. It is also a great source of Vitamin C that assists to strengthen the immune system. Bananas do not have cholesterol, fat, and sodium that makes them healthy food.

Brazil, India, Ecuador, China, and the Philippines are the countries that produce most of the bananas. The European Union, The United States, and Japan are the countries that import bananas, and Ecuador, the Philippines, Costa Rica, Guatemala, and Colombia are the countries that export bananas.

History

Firstly bananas were domesticated by farmers of Southeast Asia and Papua New Guinea. The evidence shows that cultivation of Banana date back to 5000 B.C and possibly be 8000 B.C. Plantains and bananas are vital food sources in Africa, Southeast Asia, and Oceania.

The other species were later independently domesticated in Southeast Asia which is a primary diversity of bananas. Secondary diversity areas are Africa which indicates a long history of cultivation of bananas. During 700-1500 CE, the cultivation of bananas started in pre-Islamic times in Southeast Asia and India along the Nile River and in Palestine and Mesopotamia. The earlier evidence shows that the cultivation was started earlier than the late 6^th century CE.

By the late medieval period, bananas were cultivated in the Christain Kingdom of Cyprus. In 1458, Gabriele Capodilista, the Italian traveler and writer wrote about farm produce of estates at Episkopi including the region of banana plantations.

Portuguese sailors brought fruits in the 16^th century from West Africa and they introduced bananas to America. Many cultivars and wild banana species exist in extraordinary diversity in China, India, and Southeast Asia.

Today it is cultivated in 135 countries for its fruit and to prepare banana beer, banana wine, fiber and planted for ornamental purposes.

Plant

Banana is the largest and herbaceous flowering plant. It has spirally arranged leaves that measure upto 2.4-3.7 m long and ½ meter wide. Leaves are torn by the wind. When the plant becomes mature, the corm does not produce new leaves and then forms a flower inflorescence. The stem growing inside pseudostem carries an immature inflorescence till it develops at the top. A single inflorescence called banana heart is produced by each pseudostem. When the fruiting starts, the pseudostem dies but offshoots develop from the base so the plant is perennial as a whole. An inflorescence possesses many bracts in between rows of flowers. The ovary is inferior and the flower parts and tiny petals emerge at the tip of the ovary. Fruits are developed from the banana heart which is large and hangs in a cluster having 20 fruits to a tier. A hanging cluster is called a bunch which comprises of 3 to 20 tiers and weighs about 66 to 110 lb.

Health Benefits of Bananas

For a good reason, it has become common in breakfast menus. This soft and creamy fruit is known all over the world for its remarkable health benefits and delightful flavor. It is widely consumed and is loaded with essential nutrients that help to eliminate various health problems. This fruit is an instant energy booster that is commonly available all over the world. Bananas are packed with beneficial micronutrients such as potassium which is a vital electrolyte in the body, regulates blood pressure and assists in functions of the heart, and also balances fluids. Scientific evidence shows that bananas help to lower blood pressure and prevent strokes and heart diseases. It has a high content of pectin which helps to soothe the gastrointestinal tract, lowers cholesterol, and assist bowel movements.

1. Normalize blood sugar levels

Banana has a high content of fiber called pectin that provides the structural form to the flesh. Bananas when not ripened act like soluble fiber and is helpful for digestion. Resistant starch and pectin normalize the level of blood sugar and lower appetite by slowing the emptying of the stomach. In healthy individuals, bananas do not cause major spikes in levels of blood sugar.

2. Digestive health

Bananas are a great source of dietary fiber that is associated with various health benefits such as promoting digestive health. Banana has a meaningful amount of dietary fiber that assists in smooth movements of the bowel and eliminates stubborn stools by providing relief from constipation. It is also helpful in treating other intestinal problems. It have two types of fiber namely pectin and resistant starch. Pectin level decreases as the banana is ripened. Resistant starch is found in unripe bananas. It is found to be beneficial for gut bacteria. Moreover, some studies suggest that pectin is beneficial to prevent colon cancer.

3. Lose weight

Unripe bananas contain resistant starch that acts as a soluble fiber. Greener the banana contains high content of resistant starch. Ripe or yellow bananas have a low content of resistant starch as well as total fiber but high content of soluble fiber. Resistant starch and pectin have appetite-lowering effects and promote a feeling of fullness after meals.

Though the study is not conducted on knowing the effects of bananas on losing weight. The features of bananas make it a weight-loss food. Banana contains few calories which is very nutritious and filling. Being rich in fiber, it makes it easy to digest which helps in lowering the weight of the body. Moreover, unripe bananas are loaded with resistant starch which lowers appetite and tends to be filling. It does not have fats. It inhibits the release of ghrelin, a hunger hormone, which won’t make the person feel hungry. This lowers overeating by supporting to loss of weight naturally.

4. Prevent heart ailments

Banana contains potassium in it which is a mineral that is vital for maintaining heart health and also controls blood pressure.  A diet having a high content of potassium reduces blood pressure and those people who intake a high potassium diet have 27% lower chances of heart disease. In addition, it possesses good amount of magnesium which is essential for heart health. It relaxes tension in veins and arteries so that blood can flow smoothly and oxygenate organs of the body. It could prevent atherosclerosis, heart attacks, and strokes. Fiber manages excess cholesterol from blood vessels and arteries and lowers the stress on the cardiovascular system.

5. Antioxidant activity

Bananas are a great source of dietary antioxidants including catechins and dopamine which are associated with health benefits such as lowering the chances of degenerative diseases and heart disease. Banana has dopamine which acts as an antioxidant and does not cross the blood-brain barrier and alters hormones or mood.

Banana leaves have a high content of polyphenols which acts as an antioxidant that is required to counteract various disorders caused due to free radicals. It prevents micro-inflammations which are caused by free radicals. Degenerative diseases such as Alzheimer’s, atherosclerosis, cancers, and dementia are caused by micro-inflammation. The antioxidant helps to prevent the signs of early aging such as dull skin and wrinkled skin. For this benefit, one can consume tea prepared from banana leaves 1 to 7 times a day.

6. Assist kidney functions

Potassium is required for the healthy function of kidneys and controlling blood pressure. As bananas are a great source of potassium, it maintains kidney health. The study conducted on women over 13 years shows that those who consume bananas 2 to 3 times a week have 33% low chances of developing kidney problems. Another study shows that those who consume bananas 4 to 6 times a week have a 50% less chance of developing kidney problems in comparison to those who do not consume bananas.

7. Bone health

Fructooligosaccharide is a prebiotic and beneficial bacteria that promotes the intake of nutrients and minerals by the body. Banana is associated with enhancing the absorption of calcium. The short-chain fatty acids found in bananas cannot be absorbed by humans but the organisms found in the stomach lining can consume these fatty acids by enhancing the ability to absorb minerals such as calcium. Calcium is a vital element for the regrowth and production of bone matter in the human body and also lowers the chances of natural weakness and osteoporosis.

8. Treatment for piles

Pile is difficulty in passing stool which could lead to bleeding. Banana is believed to be helpful in treating piles. It also causes negative effects on bowels during piles because it adds bulk and additional pressure on bowels. Patients of the pile have primary problems in excretion which is stimulated by bananas. The anti-inflammatory properties in bananas help to treat piles by lowering inflammation as well as related pain that results in itching and worsening of the condition.

9. Provides energy

In this present day, energy bars, sports drinks, and electrolyte gels have become popular but still, professional athletes consume bananas before their sports. Banana helps to keep a player going with a healthy source of energy. The natural sugars of bananas are balanced with soluble fiber which provides a slow and stable release of energy. People should not worry about spiking blood sugar with the consumption of bananas because the glycemic index varies on its ripeness and varieties. A small banana also helps to satisfy cravings. Junk foods and candy bars could be replaced by bananas which assist in losing weight. It boosts minerals and vitamins and also the release of energy will be consistent. Consumption of two bananas provides adequate energy for doing exercise for 90 minutes.

10. Treatment for skin problems

The peel of banana is used as a treatment for skin problems such as acne and psoriasis. Rub the inside part of banana skin over the affected area and let it remain to be absorbed. The fatty acid content found in the skin of bananas provides relief from various skin problems and also provides a moisturizing effect. It takes several weeks to see the benefit. It is also traditionally used to treat warts. Rub the banana peel over the wart and repeat this for a week or till the wart disappears.

11. Lowers stress

Tryptophan found in bananas is converted to serotonin by the body. The proper content of serotonin enhances mood, lowers stress, and promotes general outlook as well as happiness levels. It also regulates sleep patterns. Banana is the easiest way to get tryptophan which makes it a great snack when one is feeling stressed.

Side effects of Banana

1. Gaining weight

Though bananas have a low content of calories still contain an adequate amount of calories that could lead to weight gain. Banana of medium-sized contains 105 calories so it could not be a great choice as a low-calorie snack to consume every few hours.  Apart from this, strawberries, watermelon, cantaloupe,  cucumber, peaches, zucchini, lettuce, and cabbage are better choices for snacks. Being rich in fiber and low in calories, makes one feel full for a long period of time.

2. Trigger migraine

People with migraine attacks should avoid bananas because it contains the substance tyramine which is also found in fish, cheese, and meats that trigger migraine headaches. In comparison to a banana pulp, the peels contain ten times more tyramine so one should be cautious and remove stringy pieces of peel before consuming this fruit.

3. Causes hyperkalemia

Hyperkalemia is caused due to excess presence of potassium in the blood and causes symptoms such as nausea, pulse rate, and irregular heartbeat which could also result in a heart attack. Hyperkalemia is caused in adults if the potassium content is higher than 18 grams.

4. Cavities

Bananas are rich in starch that causes tooth decay if one is not able to maintain proper dental hygiene. Bananas can damage oral health more than red licorice, chocolates, and chewing gum. Sugar dissolves fast whereas starches dissolve slowly in the mouth. When the banana is consumed, the particles remain between teeth for two hours which attracts more bacteria leading to cavities.

5. Feel drowsiness

Bananas can make one feel drowsy. It is rich in tryptophan which is an amino acid that lowers mental activities and reaction time and makes one feel sleepy. With a high content of magnesium, it aids relaxation to muscles. These properties make bananas a great snack before bedtime.

6. Damage nerves

Being rich in Vitamin B6, excessive consumption of bananas damages the nerves. The high intake of vitamin B6 more than 100 mg leads to nerve damage. But the possibilities of nerve damage with the consumption of banana are rare unless one is participating in a banana eating competition.

7. Allergy to ragweed

Ragweed allergy causes a reaction in the immune system when the pollen grains of ragweed are inhaled. People with this allergy experiences symptom such as irritated throat, swollen lips, and swollen tongue. Ragweed allergic people also experience symptoms when handling bananas and consumption.

8. Hypersensitivity

The study shows that people who are allergic to latex are hypersensitive to bananas as well. It causes the symptoms such as runny nose, wheezing, itchy throat, coughing, and watery eyes.

9. Problem in respiration

Ragweed allergy causes inflammation which causes constriction in airways and causes respiratory problems which result in severe difficulty in swallowing and breathing.

10. Stomach pain

The consumption of unripe bananas causes severe stomach pain. One might experience nausea with abdominal pain. Unripe bananas possess a high content of resistant starch which requires a long time to digest. It might cause immediate vomiting and diarrhea.

11. Constipation

Ripe bananas assist in bowel movements. But unripe bananas have a high content of resistant starches which increases the chances of constipation. With a high tannic acid, it has an inhibitory effect on the digestive tract. Tannic acid prevents the secretion of gastrointestinal fluid and restricts gastrointestinal motility. A ripe banana could provide relief from constipation.

12. Gas

Bananas have soluble fiber as well as fructose which could result in gas. The consumption of high content of fiber takes a lot of effort for the large intestine to break down fiber and it could result in gas. The high intake of fructose might make the body difficult to digest.

13. Spike in blood sugar levels

Bananas are able to produce slight spikes in levels of blood sugar. The excessive consumption of foods that are rich in glycemic index increases the chances of developing type 2 diabetes, cardiovascular diseases, and obesity. Overripe bananas contain a high glycemic index in comparison to regular bananas.

Traditional uses

• The juice extracted from roots is used for treating swellings, carbuncles, fevers, and as a tonic for hair.
• Prepare an infusion from trunk pulp for soothing dysentery.
• An infusion made from sugarcane rots and banana leaves helps to accelerate childbirth.
• The roasted unripe fruit is consumed as an aid for diarrhea.
• Use the grated green fruit in water for treating chronic diarrhea.
• In Peru, Guatemala, Costa Rica, Honduras, and Colombia, leaves are used to wrap seasoned meat while cooking.
• In Africa, dried leaves are used to wrap corn dough before it is used to make a Ghanaian dish, Fanti kenkey, and is consumed with onions, fish, and ground pepper.
• In Kerala, a portion of food is prepared from plantain leaves called ADA.
• In Tamil Nadu shoot is cut into fine pieces and is used to make the salad and dry curry or wet curry.
• The shoot has a high content of fibers which helps to aid constipation.
• Juice extracted from the shoot is used as a cure for kidney stones and stomach ulcers.
• Stem juice is used to cure minor abrasions and burns.
• Leaves, fruits, and stems are used as a treatment for diarrhea, dysentery, and digestive problems.
• Flowers are a cure for bronchitis, ulcers, and dysentery.
• Cooked flowers are useful for diabetic patients.
• The sap of the plant is used for leprosy, epilepsy, hysteria, hemorrhages, fevers, diarrhea, and acute dysentery.
• Use young leaves as a poultice on skin problems and burns.
• Banana lowers the irritation of ulcers.
• Roots are used for digestive disorders.
• Intake the mixture of buttermilk and boiled banana flower to lower menstrual bleeding.
• Consume two tbsp. of burnt leaves of banana mixing with honey to provide relief from hiccups.
• Rub peel to aid mosquito bites.
• Rub banana peel to cure headache.

Precautions

• Unripe bananas should be consumed in cooked form because they might cause severe indigestion.
• Some people might be allergic to bananas and might experience swelling inside the mouth or throat and serious upper gastrointestinal symptoms.
• The kidney patients should minimize the intake of bananas.
• Bananas should be consumed within two days of purchase because it gets spoiled quickly.
• It might cause hives, cramps, throat irritation, and wheeze to those who are allergic.

How to Eat

• Unripe bananas are cooked, boiled, steaming, or fried.
• Ripened bananas are consumed raw.
• Flowers while young are added to salads.
• Plantain flour is added raw in vermicelli soups.
• In Tamil Nadu, plantain flowers are used to make poriyal.
• In Jamaica, Honduras, Tobago, and Trinidad, it is boiled, fried, or added to soups.
• In Kerala, ripe fruits are steamed and used as a dish for breakfast.
• Boiled fruit is combined with pepper, groundnut paste, palm oil, and onion for preparing and is consumed with avocado.
• Fried fruits are consumed with black-eyed beans which are prepared in palm oil.
• Fruits can be brewed to make an alcoholic drink.
• In Peru, bananas are boiled and added sugar and water for making Chapo juice.
• Chips could be made from unripe fruit by deep-frying them in hot oil.
• Ground dried bananas to make banana flour.
• In South Asian cuisine, banana hearts are consumed as vegetables.
• In Karnataka, Tamil Nadu, Kerala, and Andhra Pradesh, foods are served in leaves of bananas.
• Ripe bananas are used in making juice, fruit salads, and shakes.
• Drizzle peanut butter, banana sandwich, and honey.
• Add walnuts, chopped bananas, and maple syrup to porridge or oatmeal.

Other Facts        

• Bananas that are consumed raw ripe are known as desert bananas and those which are cooked are known as plantains.
• In Eastern Africa, we could find banana beer which is brewed from bananas.
• In the UK, an average person consumes about 10 kg of bananas per year.
• The term banana was derived from the Arabic word banana which means finger.
• The trunk of the banana is made of tightly overlapping leaves.
• Inside of banana skin is used as shoe polish.
• Uganda is considered to be the country with the highest consumption of bananas with an average person consuming 500 pounds of bananas per year.
• About 51% of bananas are consumed for breakfast.
• Bananas ripen their best when picked it is green.
• Technically, bananas are berries.
• Trees are grown from bulbs, not from seeds.
• About 75% of a banana’s weight is water.
• Once in India, a man consumed 81 bananas in a half hour.
• Bananas have been known for thousands of years.

References

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