Sunday, 9 October 2016



by Jethro Burnett Thorburn for HappyHealthyHonestHuman 
(10th October 2016)

Most notable constituents

·         Vitamins B3, B5, B6 and C
·         Potassium (K)
·         Magnesium (Mg)
·         Iron (Fe)
·         Copper (Cu)
·         Manganese (Mn)
·         Calcium (Ca)
·         Iodine (I)
·         Zinc (Zn)
·         Tryptophan
·         Fibre & pectin
·         Malic & folic acids
·         Natural sugars

Bananas aren’t just a sweet carbohydrate filled fruit. They are abundant in a wide array of very useful minerals, especially for people that are very active! All the recommended daily intake (RDI) values given here are based on a medium sized banana of approximately 110 grams.

Potassium, Magnesium & Calcium

Bananas contain a brilliant amount of potassium and magnesium which are both extremely important to our bodies. A banana can provide us with 10 % of our recommended daily intake of potassium and 8 % for magnesium. Both these minerals are electrolytes, meaning they regulate nerve and muscle functioning and repair, as well as hydration levels and blood pH. 

Muscles and neurons are sometimes called “electric tissues” because they rely on electrolytes, which essentially enable electrical charges to pass through our bodies; sending messages. Maintaining a good electrolyte balance in the body can help prevent muscle cramps, stiffness and soreness.

We also need to remember to drink water so that these electrolytes can dissolve into it and be used by our bodies.

Magnesium is also a catalyst for calcium absorption within the body so eating calcium rich foods along with bananas is a good idea. Bananas contain about 8 mg of calcium per 250 ml, which is not especially high. Magnesium and calcium can assist in reducing menstrual cramps and premenstrual symptoms.

Copper & iron

Bananas provide 10 % of our recommended daily intake of copper. Copper and iron facilitate the production of red blood cells; so they are conducive to strengthening the blood and relieving anaemia.


Bananas contain 14 % of our recommended daily intake of manganese. Manganese is a trace mineral which helps the body form bones, connective tissue, blood clotting factors and sex hormones. It also plays a role in carbohydrate and fat metabolism as well as calcium absorption and blood-sugar regulation. It is also helps fight free radicals in the body.

Zinc & Iodine

A medium sized banana can also provide 2 % of our recommended daily intake of iodine and zinc.


Bananas are abundant in vitamin B6, containing 36 % of our RDI. Vitamin B6 is involved in the metabolism of macronutrients (proteins, fats and carbohydrates). It is also important in the synthesis of neurotransmitters, haemoglobin in blood, and genetic material.
Bananas also contain vitamin C, providing 10% of our RDI. This can help with maintaining our immune systems and repairing body parts.


Tryptophan is an essential amino acid that is used in the biosynthesis of proteins, serotonin and vitamin B3 (niacin). Bananas contain the most tryptophan out of all the common fruits.  The body cannot synthesise tryptophan and so it must be obtained from one’s diet. If one becomes deficient in tryptophan it can lead to illness or even death eventually.

Energy and digestion

Bananas contain natural sugars which are balanced with fibre, which gives a slow and stable release of energy. That is why you see so many professional sportspeople eating bananas. Bananas are also easy to digest and help cleanse the body, because they contain pectin. Bananas also have antacid and mild antibacterial properties.

Thank you for reading!

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