NUTRITION INFORMATION

Dubbed "Nature's Wonder Fruit", bananas provide the major vitamins thiamine, riboflavin, niacin, folate, beta-carotene and they are the best fruit source of vitamin B6. Bananas naturally are a good source of fibre and potassium while having no fat or cholesterol.

Why is the banana so popular with young people and athletes? It’s because bananas are a quick and easy source of carbohydrate which is needed to provide energy for the muscles and the brain. Let us explain.

BANANA POWER

Muscle power
What are the best food choices before sport? Food that is high in carbohydrate. These are needed to top up the natural fuel used by muscles in sport. When a muscle is used it burns glucose that has been released from the muscle ‘petrol tank’ called glycogen, which is made from the carbohydrate found in food. If meals are low in carbohydrate, the muscles get low in glycogen, and you will run out of energy before the end of sport.

Favourite high carbohydrate foods are pasta, bread rolls, steamed rice, mashed potato and fruit. The banana is the favourite fruit of so many active young people. They are easy to eat, rich in carbohydrate, and they help you to do your best in sport.

Brain power
To do well in school your brain has to be working well. The fuel your brain uses to think clever thoughts is glucose, the same fuel that your muscles love to use. The glucose in your blood comes mainly from carbohydrate foods like pasta, rice, bread, baked beans and bananas. The glucose in blood is used whenever you think or learn something new. Now you can see why the banana with its carbohydrate, fibre and vitamins can help you to learn better at school.

Nutrition facts about the banana

• The banana is the best fruit source of vitamin B6 (one medium banana provides about one third of the daily needs of a primary school student)
• The banana is the ideal fruit for the whole family because it is easy to eat and easy to peel. That’s why it is a favourite with children, athletes, grandparents, gardeners, office workers and anyone looking for a nutritious snack.
• Bananas have fibre to help keep you regular and your intestines healthy.
• Bananas are a good source of the vitamin folate, which helps protect the heart and brain from disease as we get older.
• Bananas are a very good source of potassium, helpful in keeping your blood pressure normal.
• Bananas are ideal for as an energy source for athletes and ideal for the school lunch box to help active children.

DISPELLING THE MYTHS

Myth 1: The banana contains fat.
Despite its creamy texture a banana contains no fat at all. Being a plant food, the banana contains no cholesterol either (only animal foods have cholesterol).

Myth 2: The banana is constipating.
A medium banana provides around 2.5 g of fibre, which is one tenth of the needs of an adult and about one sixth of what a 10 year old needs for good bowel health. Rather than being constipating, the banana is a great help in keeping you regular.

Myth 3: The banana is fattening.
In fact an average banana contains only 376 kJ or 90 Calories, (weight for weight about the same as cottage cheese). And because it's so filling, the banana is ideal for morning recess or as an after school energy-boost.

Banana Nutrition

Nutrients per 100 g edible banana (medium banana).

Nutrient	Per 100g of edible banana	Recommended Dietary Intake for 9-13 yr olds
Protein g	1.6	40
Fat g	0.1	N/A
Carbohydrate g	21	N/A
Fibre g	2.8	20-24 g recommended
Water g	75	N/A
Energy	376 kJ (90 Cals)	7300-10000 kJ (1745-2390 Cals)
Cholesterol mg	0	N/A
Sodium mg	1	AI: 400-800
Potassium mg	350	AI: 2500-3000
Magnesium mg	20	240
Iron mg	0.5	8
Vitamin A (Retinol equiv mcg)	13	600
Vitamin B6 mg	0.3	1
Thiamine mg	0.05	0.9
Riboflavin mg	0.1	0.9
Niacin equiv mg	0.7	12
Pantothenic acid mg	0.33	5
Folate mcg	20	300
Vitamin C mg	12	40
N/A = not applicable RDI = Recommended Dietary Intake AI = Adequate Intake (as an RDI not appropriate for that nutrient)