Banana flowers and banana fruits are highly nutritious foods. Inflorescence of banana plant is a spike and is known as ‘banana heart’ or ‘banana flower.’ Banana flowers are a highly nutritious vegetable.
Health Benefits of Banana Flowers: Banana flowers are rich source of dietary fiber; regular consumption of dietary fiber lowers blood glucose and cholesterol levels, prevents constipation, soothes digestive system and promotes overall bodily health. It is believed that certain antioxidants present in banana flowers reduce free radical action within the body; free radicals are major cause of different types of cancers; hence regular consumption of banana flowers is believed to prevent cancer formation in the body. Banana flowers are a rich source of iron as well and therefore, are able to help in curing anemia by increasing blood hemoglobin levels.
Culinary Uses of Banana Flowers: Banana is the most popular fruit plant grown in many Asian countries and therefore, various culinary preparations prepared from banana flowers are highly popular among the Asians.
Vegetables and deep fried snacks prepared from banana flowers are not only delicious but high in nutritional value also. The whole banana flower is not used for culinary purposes. The outer layers of the banana flower, which are dark purplish in colour and are having leathery texture, are not used for cooking. Only the yellowish white hearts of the banana flower is used for cooking. Hearts of the banana flower is soft and white and chopped into small pieces to be used as raw salad after mixing with lime juice. Chopped banana hearts mixed with flour can be used to prepare deep-fried snacks. Finely chopped banana hearts are used to prepare vegetables along with pulses. There are several various dishes and delicacies that can be prepared by using banana hearts.
Food Uses and Nutrition of Banana Fruits: Banana fruit is a parthenocarpic berry and are used for many culinary and dessert preparations. In fact, banana plants are grown mainly for its fruits.
Banana fruits may be consumed, cooked, processed and preserved in several ways. Fresh fruits may be used as table fruits or may be used in preparing different types of food desserts. Banana fruit slices may be dried or dehydrated for making banana powder or for preserving it for later uses. A detailed account of various food uses of banana fruits is given below:
Fresh Banana Fruits for Breakfast: Banana fruit is rich in starch and sugars and is considered as an instant-energy food. Banana is the best fruit to be consumed as the breakfast fruit.
Boiled Bananas for Breakfast: In some countries, boiled bananas are preferred as a breakfast food item. It is not only a healthy food but nutritious also.
Banana Fry: Generally fruits that are well-ripened are used for making banana fries. Banana fry is a favorite evening snack in many Asian countries.
Banana Fruit Salad: Banana fruit slices may be used as such or in combination with other fruits to make healthy fruit salads, puddings and custards.
Chocó Bananas: Banana fruits coated with chocolate granules are a popular dessert among the children.
Banana Chips: For making banana chips, ripe green bananas are sliced and deep-fried in hot oil. Banana chips are used as a snack food item.
Banana Candies: Banana fruits may be used for making different types of candies as well.
Banana Milkshake: Banana fruit may be used alone or in combination with other fruits for making various types of cocktails, milkshakes, and fruit drinks.
Banana Juice: Banana juice is prepared from fresh fruits and it is the one of the most natural fruit drinks one can consume without any fears.
Banana Cake: Banana fruits are used for making different types of cakes, breads, cookies, biscuits etc.
Banana Powder: Flour made from banana fruits are marketed as ‘banana powder’ and it is a highly popular baby food item.
Health Benefits of Bananas: Bananas are energy-rich foods and provides instant energy after consumption. Consumption of 100 grams of raw banana fruit provides about 89 kcal (kilo calories) of energy.
These fruits are rich in dietary fiber. 100 g edible portion of bananas contain about 2.6 g of dietary fiber. Dietary fiber is good for human body. High fiber foods is good for weight loss as they take long time to get digested and also make you feel full for a long period of time. Banana fruits also help in digestion, cure constipation, lower blood cholesterol, and cleanse the gastrointestinal tract.
Banana is rich in minerals like Potassium, Phosphorous and Magnesium. 100 grams of raw banana fruit contains 358 mg of Potassium, 27 mg of Magnesium and 22 mg of Phosphorus.
Potassium is an essential mineral that plays an important role in lowering blood pressure. Phosphorus is an essential component for the formation of high energy compounds and various nucleic acids. Phosphorous is a major component of bone and teeth and it also increases body’s immunity. Phosphorous deficiency may result in anaemic appearances, weaknesses in muscles, poor immune symptoms etc.
Magnesium promotes appetite and regulates blood pressure. It also promotes kidney health. Magnesium deficiency may result in poor appetite, weakness, osteoporosis, kidney stones, depression and anxiety, and high blood pressure.
Banana is considered as a good source of folate vitamin. It is essential for energy production from food. It helps in synthesis of nucleic acids and proper functioning of immune system and blood production by facilitating functioning of iron and increasing production of RBCs. It also helps in controlling amino acid metabolism. Major deficiency symptoms of folate include birth defects in new born babies, diarrhea, hearing loss due to ageing, improper functioning of immune system, weakness, fatigue and headaches.
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