Fruit # 8 Bananas

Bananas are the number one energizing fruit. Rich in sugars and starches, they release energy slowly over a long period. That means you will maintain a high energy level during exercise.

Apart from being very energizing, bananas contain many nutrients like potassium, which helps regulate muscle contractions that benefit endurance sports.

One medium-sized banana contains 33% of the recommended daily intake of vitamin B6. That helps your body to turn food into usable energy.

Bananas are full of antioxidants that help keep all cells in your body in good working order.

Bananas contain a fair amount of fibre and several antioxidants. One regular-sized banana (126 grams) also boasts:

• Calories: 112

• Fat: 0 grams

• Protein: 1 gram

• Carbs: 29 grams

• Fiber: 3 grams

• Vitamin C: 12% of the Daily Value (DV)

• Riboflavin: 7% of the DV

• Folate: 6% of the DV

• Niacin: 5% of the DV

• Copper: 11% of the DV

• Potassium: 10% of the DV

• Magnesium: 8% of the DV

One banana provides about 112 calories and consists almost exclusively of water and carbs. They hold little protein and no fat.

The carbs in green, unripe bananas are mostly in the form of starch and resistant starch — a type of indigestible fiber we’ll get to shortly. As the fruit ripens, its flavor becomes sweeter while its fibre content drops.

Dietary fiber has been linked to many health benefits, including improved digestion. One medium-sized banana provides about 3 grams of fibre. The soluble fibre in bananas may help keep you full by adding bulk to your digestive system and slowing digestion.