Bananas are among the most popular fruits found in local markets mostly within the price range of Rwf 100 apiece. They are a great way to satisfy your sweet tooth. And what’s more, nutritionists say, bananas will keep you feeling full, taking down the desire to eat more. Aside from being very nutritious, they are also a highly convenient snack food and can be enjoyed any time of the day. Joseph Uwiragiye, the head of the nutrition department at University Teaching Hospital of Kigali (CHUK), says yellow bananas make a great addition to cereal and smoothies, and that one can even use them instead of sugar in their baking and cooking. Nutritional value Uwiragiye says bananas are an excellent source of potassium and supply vitamin B6, fibre and carbohydrate, and vitamin C. He explains that the fruit’s vitamin C presence aids in repairing tissue and can help wounds heal. Vitamin C is also good for maintaining healthy bones, teeth, skin, muscles, and blood vessels, according to Uwiragiye. Since they have a lower water content than most fruit, he says bananas typically have more calories as well as a higher sugar content compared to other non-tropical fruits. Meanwhile, he notes that these bananas are loaded with valuable micronutrients. One good example of this is potassium. Uwiragiye explains that this is one of the most important electrolytes in the body, helping to regulate heart function as well as fluid balance, a key factor in regulating blood pressure. “Potassium-rich foods, such as bananas, help in lowering blood pressure and protecting against heart disease and strokes,” he says. Moreover, ripe bananas are soothing to the gastrointestinal tract due to their high content of pectin — as soluble fibre that not only lowers cholesterol but normalises bowel function. Dieudonne Bukaba, the nutrition programme coordinator at Africa Humanitarian Action (AHA) Rwanda, says the high fibre content of these bananas promotes satiety (feeling of fullness). He says this helps one feel fuller longer so they can eat less during the day, helping them to reach or maintain a healthy weight. He notes that the resistant starch in bananas also has a prebiotic effect, helping to fuel the gut bacteria so they increase their production of short-chain fatty acids, which are beneficial for digestive health. He adds that potassium is a mineral that is essential for heart health, especially blood pressure control. “Despite its importance, few people get enough potassium in their diet,” Bukaba says. Since a potassium-rich diet can help lower blood pressure, Bukaba says people who eat plenty of potassium have lower risk of getting heart disease. Furthermore, Bukaba notes that ripe bananas contain a decent amount of magnesium, which is also important for heart health. According to him, fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception. They contain several types of potent antioxidants, including dopamine and catechins. These antioxidants, he says, are linked to many health benefits, including degenerative illnesses. On the other hand, Uwiragiye says that ripe yellow bananas contain lower amounts of resistant starch and total fibre and proportionally higher amounts of soluble fibre. People who are into sports, he says, should make bananas part of their regular fruit as they contain mineral content and are easily digested carbs. “Eating bananas may help reduce exercise-related muscle cramps and soreness, which is common,” he added. He further notes that although overripe bananas may not really look very appetising, the fruit turns soggy while the banana peel may turn black or brown; they are very good for our health. “An overripe banana is rich in antioxidants, which is beneficial in preventing or delaying cell damage in one’s body,” Uwiragiye adds.
