Recently, when Ashu visited the fruit market with his mother, he was astonished to see red-coloured bananas. He asked his mother about these bananas, but she was unaware of them.
She told him that she had never eaten this variant of banana in her whole life.
Ashu has always seen a yellow banana that has a smooth texture and its fruit is sweet in taste. But he has never had an opportunity to taste red bananas.
One of his friends told him that these red bananas are also called Chenkadali Banana in India.
Now, he wants to know more about these bananas, their benefits, nutritional value and side effects. He can only get this information on one platform which is Know Ur Diet. Let us see what he finds:
What is Red Banana?
A red banana is a variant of a regular banana that is red in colour. As per research, there are 1000 different variants of banana that exist in the world. Unlike the yellow banana that is available worldwide, the red banana is endemic to Southeast Asian countries.
This particular variant of banana is native to South Asia with some studies suggesting that it originated in India. It is especially harvested in the South Indian states such as Kerala and Tamil Nadu.
Read more about: Fruits & Vegetables
Fun Fact About Red Banana
Red banana is mentioned in ancient literature as well especially in Tamil & Kannada Literature. In the Tamil language, it is called Sevvazhai while in the Kannada language, it is called Chandra Bale. In hindi it is called Laal Kela.
Red Banana Nutrition
Red banana carries a lot of nutritional value and minerals that make it a great food to be added to your meal. Here is the nutritional value of red banana in 100g:
| Nutrients | Quantity |
|---|---|
| Energy (Calories) | 90 kcal |
| Carbohydrates | 21 g |
| Protein | 1.3 g |
| Fats | 0.3 g |
| Fiber | 3 g |
| Potassium | 358 mg |
| Magnesium | 27 mg |
| Phosphorus | 22 mg |
| Calcium | 5 mg |
| Iron | 0.26 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin C | 8.7 mg |
| Vitamin B2 | 0.073 mg |
Source: www.netmeds.com
Health Benefits of Red Banana or Chenkadali Banana
As we have mentioned above red banana is loaded with a lot of nutrients and minerals. So, there are a good number of health benefits to eating this red-skinned fruit. Following are some red banana benefits:
Controls Blood Pressure
If you are suffering from high blood pressure then you can add red banana to your diet. The reason is simple, red banana is rich in Potassium, a mineral that can play a vital role in regulating blood pressure levels.
If you are an athlete or gym goer then red banana is helpful to avoid muscle cramps due to the presence of Potassium. This particular compound is known to remove the excessive sodium from your blood.
Improves Eye Sight
Eye is a gift of God and you need to take care of them. So, you should add some red banana to your diet because it carries certain nutrients that can help in improving your vision.
Due to its reddish colour, red bananas contain carotenoids. This is an antioxidant that is associated with preventing age-related macular degeneration, night blindness and other eye-related problems.
High in Antioxidants
It is crucial that your meal should contain antioxidants because they can eliminate the free radicals responsible for damaging cells. Red banana carries a lot of antioxidants such as carotenoids and lutein.
These antioxidants can also help you avoid inflammations in vital organs like the eyes, heart and liver. These inflammations can put you at risk of having chronic diseases like cancer.
Boosts Immunity
You need to strengthen your immunity to avoid illnesses, especially in winter. Vitamins in red bananas such as Vitamin C, B2 and B6 are essential to boost imm unity. A healthy immune system helps in protecting your body against external pathogens.
These vitamins are also needed to boost the production of white blood cells. These cells work as antibodies against contagious diseases.
Aids Digestion
Due to its high fiber content, red banana is a food that helps you maintain a healthy digestive system. Fiber is a compound that helps in the smooth movement of food throughout the digestive process.
Moreover, there are prebiotics in red banana that can help to reduce the bloating and they can also accelerate the growth of gut bacteria in the intestine. By eating these bananas, you can avoid gut issues like constipation and inflammatory bowel disease (IBD).
Maintains Heart Health
The heart is the most vital organ of the human body and doctors suggest planning your diet keeping in mind the health of the heart. One such food that can help you maintain a healthy heart is red banana.
Carotenoids in red banana carries beta-carotene which is considered a great compound for the heart. They have anti-inflammatory properties that can protect the heart from chronic diseases like stroke and heart attack. Potassium in red bananas can reduce blood pressure levels which can put your heart at risk.
Enhances Mood
Some compounds in red banana can boost your mood. This is essential for your emotional well-being and prevents you from the risk of depression and anxiety.
Vitamin B6 in the red banana is considered a great compound that converts tryptophan into the feel-good hormone serotonin.
Red Banana Benefits for Skin & Hair
Using red banana for the health of skin and hair is a great option because it is loaded with numerous antioxidants. Some of these antioxidants are beta carotenoid, Vitamin C and B2. Vitamin C is essential to stimulate the growth of collagen, a compound that prevents the ageing of skin by providing youthfulness and smoothness to it.
Moreover, red bananas can also provide the required nutrients, such as iron and vitamin B6. They are needed to strengthen and repair the follicles of hair. Also, a hair mask can provide you relief from flakes and dandruff because of its antibacterial properties.
Red Banana Benefits for Women
Eating red banana can have multiple health benefits for the women. One of that benefits is that it can help in reproductive health. Vitamin B6 in it can work as stabiliser of women sex hormones that are Estrogen.
Also, the other compounds like beta-carotene and vitamin C are helpful to promote the fertility. Doctors also recommend to add red banana in the diet of pregnant women because it can boost the energy.
Red Banana Benefits for Child
You can also consider adding red bananas to your child’s diet. This is because it is a complete package of all essential nutrients and vitamins. These nutrients are required for the physical and mental development of your child.
Doctors also suggest that parents should give red bananas to their newborn as it is 9 months old. This is good because it is easy to digest and loaded with required minerals. You can give it after mashing it up or by chopping it into fine pieces.
Red Banana vs Yellow Banana
One thing that comes to our mind when we look at the red banana is how it is different from the commonly available yellow banana. So here are some red banana vs yellow banana comparisons:
- Red banana has a higher content of Vitamin C and Fiber. This makes it a great food for digestion and skin care. You can also rely on red bananas to strengthen your immunity.
- Red banana has more antioxidants in comparison to yellow banana. Some of these antioxidants are beta-carotene, anthocyanins and flavonoids.
- When we compare both of them on the glycemic index the red banana is good for those suffering from type-2 diabetes as its content of natural sugar is low.
Easy-to-make Red Banana Recipes
You can use red bananas in the same way as regular bananas to prepare simple recipes at home:
Red Banana Milkshake-
Red Banana Milkshake is a healthy drink that you can enjoy any time of the day. Some people prefer it to have in the morning breakfast while some take it post-workout. Here are some easy steps to prepare it:
- Chop 5 red bananas into pieces and then add milk and sugar to the mixture.
- Run the mixture until the pieces are completely diluted in the milk.
- Add some cardamom powder or protein powder to it and shake well.
- For taste and flavour, you can also add some pieces of strawberries and nuts to it.
Red Banana Oatmeal-
Oats are a great option for those who want to have something nutritious and low in calories for their breakfast. Red banana oatmeal can be a better option as you can enjoy the benefits of red banana as well. Here are steps to prepare it:
- Put 1.5 cups of milk in a pan on medium flame.
- Once the milk starts boiling, add oats in it and stir it only the milk thickens.
- Add some sugar with honey, then put some cinnamon powder and again stir it for 5-6 minutes.
- Now cut the thick pieces of red banana and add them to the oatmeal bowl.
Red banana Pudding-
You can try this simple dessert to serve your guests and make your celebrations more memorable. This recipe can be a favourite for all age groups. Here are steps to prepare it:
- Start with peeling and mashing the 1 or 2 red bananas in a bowl.
- Now add 2 cups of milk, custard powder and ¼ cup of sugar in it. Take an egg, beat it properly and mix it with the mixture.
- Fill the baking dish with the batter and oven-heat it for 15 minutes.
- Once it is baked, cut it into small pieces like cakes. At last, take a pan and put some milk and butter in it with the cake pieces. Let it cook for a few minutes and then serve it to guests.
Red Banana Side Effects
There is rarely any side effect of eating red banana in moderate quantity but consumption above the recommended quantity can have some negative impact on your body. Some of these are:
Digestive Issues
Consuming red bananas is associated with better digestion but over-consumption can deteriorate your gut health. High intake of fibers can cause bloating, indigestion or even vomiting and nausea.
Interference with Medication
One of the major benefits of red bananas is that they can help regulate blood pressure levels due to the presence of potassium. However, a high dose of red banana can interfere with blood pressure medication.
Type-2 Diabetes Patients should be cautious
If you consume red bananas in excessive quantities, it can spike your blood sugar levels. So, people with type-2 diabetes should be cautious about eating them.
Conclusion
Red banana has multiple health benefits and Ashu is convinced that he should prefer it over regular yellow banana. This is because it has a higher nutritious value and has antioxidants to prevent chronic diseases.
The red banana is also called the Chenkadali banana in South India. Ashu also gets to know about easy-to-make recipes from red bananas. But he must remember that over-consumption of red bananas has a negative impact on an individual’s health. There are some red banana side effects but he can avoid by moderate intake.
