Banana Overview
Bananas are one of the world's most popular fruits, offering quick energy from natural sugars balanced with fiber, potassium, and vitamin B6. They're nature's perfect pre-workout snack and a convenient source of nutrients on the go.
Why Banana Helps With Energy & Vitality
Sustained energy comes from the right combination of nutrients that support cellular energy production, stable blood sugar, and optimal oxygen delivery. The best energy foods provide slow-releasing fuel without the crashes associated with sugar and caffeine.
Banana Nutrition Facts
Per 100g (about 1 medium banana)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 89 | — |
| Protein | 1.1g | 2% |
| Total Carbohydrates | 22.8g | 8% |
| Dietary Fiber | 2.6g | 9% |
| Sugar | g | — |
| Total Fat | 0.3g | 0% |
| magnesium | 27mg | 7% |
| potassium | 358mg | 8% |
| vitaminC | 8.7mg | 10% |
| folate | 20µg | 5% |
| vitaminB6 | 0.37mg | 22% |
| copper | 0.08mg | 9% |
GI: 51 ()
Key Nutrients in Banana for Energy & Vitality
Magnesium
27mgSupports energy & vitality by providing essential magnesium
Best Ways to Eat Banana for Energy & Vitality
- Fresh as a portable snack
- Sliced on oatmeal or cereal
- Frozen and blended for 'nice cream'
- In smoothies for natural sweetness
- Baked into healthy banana bread
Pro Tip:
For sustained energy, eat smaller, balanced meals every 3-4 hours rather than large meals that cause energy dips. Include protein at every eating occasion.
Banana Health Benefits
- Quick natural energy for exercise
- Supports healthy blood pressure with potassium
- Promotes digestive health with prebiotic fiber
- May improve mood via B6 and tryptophan
- Supports heart health
Important Considerations
- High in natural sugars—limit if managing blood sugar
- May cause constipation in some people
- Latex-allergic individuals may have cross-reactivity
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