Today, bananas are nearly as commonplace as the telephones with which they shared their debut. With 4 million tons imported each year and the average person eating somewhere around 30 pounds annually, bananas are America's favorite fruit. A glance at the banana's nutritional make-up indicates that 
 we have chosen wisely. 

Bananas are a good source of vitamin C, potassium and dietary fiber. Like other fruits and vegetables, bananas are low in calories (about 110 in a medium banana) and contain no fat, cholesterol, or sodium. 

According to the International Banana Association, one banana has 15% of the vitamin C, 11% of the potassium, and 16% of the dietary fiber needed each day. 

Bananas also contain 20% of the Recommended Daily Allowance of B6, a vitamin significant in the synthesis of antibodies in the immune system. Vitamin B6 also helps in protein metabolism, red blood cell formation and functioning of the central nervous system. 

The vitamin C in bananas helps the body to heal and defend against infections. Vitamin C is also valuable in the absorption of iron, synthesis of connective tissue, and blood formation. 

Potassium helps the body maintain fluid balance, the mechanism by which cells are nourished and cleansed. Potassium is also an essential mineral for protein synthesis and the building of muscle because it stimulates nerve impulses for muscle contraction. The lack of potassium is a main cause of fatigue, muscle cramping and dehydration. 

Research suggests that a diet high in potassium may reduce the risk of hypertension and stroke. Because bananas are sodium-free and very rich in potassium, they can be eaten as part of a diet to reduce the risk of high blood pressure. 

Bananas provide an energy boost. Carbohydrates are the body's main source of energy. Bananas contain more digestible carbohydrates than any other fruit. Carbohydrates replace glycogen (stored glucose), which is used as fuel for the muscles. It is important to replenish the muscle glycogen after 
exercising to prevent fatigue. Both the fructose and glucose in bananas are easily converted to muscle glycogen. Bananas are grouped with foods that have the highest glycemic index, meaning their carbohydrates are among the quickest to move into the system. 

Bananas contain tryptophan, an amino acid which stimulates the production of serotonin, a neuro-transmitter having a calming effect on the body. About 45% of people suffering from depression are found to have a low level of serotonin in the brain. 

In the produce department, you may find bananas in various stages of ripeness, from the less-ripened green-tipped to full yellow, to the fully-ripened yellow with brown spots. All of these bananas are ready to 
eat, depending on your personal taste. Fully-ripened bananas have a softer texture and are very sweet. They also have the highest nutritional value. 

Storing bananas on a banana hanger or hook is the best way to preserve the overall quality of a ripe banana as it avoids "resting bruises." Bananas are usually stored at room temperature but can be refrigerated to prolong their lifespan. The peel will darken but the inner banana will remain firm and 
delicious for up to two weeks. Peeled bananas can be frozen and stored in a freezer bag with a little bit of fresh lemon juice to reduce browning. 

Bananas are a versatile food which can be fried, boiled or baked. (See the link below for 104 Things to do with a Banana.) But, since cooking can destroy precious nutrients, the best way to get the most out of this 
crescent-shaped edible is to eat it raw, fresh from the peel. 
 

 Sources 

  International Banana Association   

  104 Things to do with a banana   

  Banana History from the Dole Company    

  Bananas on the Web   

  Turbana Corporation   

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