Bananas: Potassium-Rich, Grab-and-Go Energy
Naturally sweet fruit with potassium, vitamin B6, vitamin C, and fiberāgreat for snacks, smoothies, and baking.
What Are Bananas?
Bananas are tropical fruits from the genus *Musa*. They range from **green (starchier)** to **yellow with brown speckles (sweeter)** as they ripen. Eaten raw, blended, baked, or frozen.
Nutrition (per 100 g)
- **Calories:** ~89
- **Carbs:** ~23 g (ā2.6 g fiber; pectin)
- **Potassium:** ~358 mg
- **Vitamin B6:** ~0.4 mg; **Vitamin C**
- Green bananas: more **resistant starch**; ripe bananas: more **natural sugars**
Benefits
- **Electrolytes:** potassium supports heart and muscle function
- **Gentle energy** from carbs; fiber helps steady release
- **Prebiotic fibers** (resistant starch, pectin) may support gut health
- Convenient, **portable snack**; naturally sodium- and fat-free
Considerations
- Higher sugar than many fruits when very ripeāmind portions for blood sugar control
- Possible **latexāfruit syndrome** cross-reactivity in latex-allergic individuals
- **Banana chips** are often fried/sweetenedāmuch higher in calories and sugar
How to Use
- **Fresh:** snack, fruit salads, with peanut butter or yogurt
- **Smoothies:** freeze slices for creaminess without ice cream
- **Baking:** mash as a natural sweetener; can replace **1 egg** in some recipes (½ banana, mashed)
- **Breakfast:** oatmeal topper, overnight oats, pancakes
- **Savory:** green bananas/plantains for curries & fries (note: plantains are a different cultivar)
- **Storage:** ripen at room temp; refrigerate ripe bananas to slow browning; freeze peeled chunks
Summary
Bananas deliver potassium, B6, vitamin C and fiber in a portable packageāideal for quick energy, smoothies, and baking.
- 1. Bananas
bananas ā slatko, praktiÄno voÄe; izvor kalija, vitamina B6 i C, vlakana i pektina; zelene sadrže viÅ”e rezistentnog Å”kroba