Bananas

Bananas are the most consumed fruit in the United States, followed by strawberries and grapes.

Background

• Banana is a member of the botanical family Musaceae which also includes plantain.
• The banana plant is grown in tropical climates and is one of the most important fruit crops of the world.

Nutrition

• Bananas are an excellent source of vitamin B6, and a good source of vitamin C, manganese, potassium, and fiber.
  • Vitamin B6 encourages red blood cell formation, nervous system function, and immune function.
  • Vitamin C is an antioxidant that promotes formation of collagen and connective tissue and wound healing.
  • Manganese aids in carbohydrate, protein, and cholesterol metabolism.
  • Potassium supports heart and nervous system function, muscle contraction, and blood pressure regulation.
  • Fiber helps to maintain bowel health and prevent constipation.

How to Purchase, Prepare, and Store

• Bananas are available year-round at grocers.
• Bananas can be found in a variety of ripeness. Green bananas are the least ripe. As they ripen, the outer peel turns yellow and then becomes brown once overripe.
• Overripe bananas can be eaten and are often used in baked good recipes.
• To prepare a banana, remove the outer peel and eat or add to recipes.
• Bananas can be frozen with their outer peel removed and used in smoothie recipes.
• Store bananas at room temperature. To ripen green bananas, place them in a paper bag with an apple.
• Consume bananas fresh or fried. Bananas can be added to breads, cakes, cookies, muffins, or other desert recipes. They can be used raw in pies or puddings.

Banana Nutrition Facts

1 medium banana, raw

• Calories: 105
• Protein: 1.2 g
• Fat: 0.3 g
• Carbohydrate: 26.9 g
• Fiber: 3.07 g
• Calcium: 5.9 mg
• Iron: 0.3 mg
• Magnesium: 31.9 mg
• Phosphorus: 26 mg
• Folate: 23.6 µg
• Vitamin A: 3.54 µg

Via fdc.nal.usda.gov

Recipes

• Air Fryer Banana Chips
• Banana Ice Cream
• Mixed Berry Banana Smoothie
• Peanut Butter Banana Smoothie
• Simple Banana Oatmeal Cookies