Cardava banana or better known as Saba banana in the Philippines and Kepok banana in Indonesia is very well known in Southeast Asia as bananas that can be eaten raw or cooked first. Cardaba bananas that usually grow in tropical countries have a sweet and delicious taste.
Most people eat cardava banana by boiling it, peeling it, and eat it for breakfast in the morning or used as a snack. Cardava Banana not only has a sweet taste but also has a variety of nutrients and health benefits if you eat it raw without going through cooking procedures first.
Cardava bananas are often likened to plantains, what distinguishes the two is their genetic makeup. Cardava bananas have a genetic makeup of ABB while plantains have a genetic makeup of AAB. Cardava bananas and other types of bananas have a variety of nutrients, such as antioxidants, B vitamins, vitamin C, Vitamin A, iron and contain lots of fiber.
Bananas are even often recommended by health experts rather than consuming apples because have many health benefit. Cardava banana has the highest nutrition compared to other types of bananas because it has the deepest root among other banana plants which can absorb more nutrients from the soil. This causes the Cardava banana to have stems and large long fruit.
Bananas have up to 5 times more vitamin A and iron and 3 times more phosphorus than apples. Bananas also have twice the carbohydrate of apples and are rich in potassium, potassium, and natural sugars. Bananas also have protein, but the amount is very small and does not contain fat or cholesterol.
Bananas have 105 calories per fruit and also contain carbohydrates, which when raw consist of starch and resistant starch, but will turn into sugar (glucose, fructose, and sucrose) when the banana is ripe.
- Copper (10% of the RDI)
- Fat (0.4 grams)
- Fiber (3.1 grams)
- Magnesium (8% of the RDI)
- Manganese (14% of the RDI)
- Net carbs (24 grams)
- Protein (1.3 grams)
- Potassium (9% of the RDI)
- Vitamin B6 (33% of the RDI)
- Vitamin C (11% of the RDI)
Cardava bananas also have no fat, zero cholesterol, and zero sodium so it is safe to consume as often as possible. The nutritional content in cardava banana is very good for maintaining a healthy body.
Potassium found in cardava banana is higher than fruits and vegetables that can improve circulatory health and good for heart health. In the Neurology Journal also explained that by eating bananas every day can prevent strokes and prevent cramps.
Some other health benefits that you can get when consuming bananas, such as reducing blood cholesterol, improving the digestive system, increasing the body’s immune system, losing weight, relieving heartburn, strengthening bones, and brightening facial skin.
26 benefits of cardava banana for health
Here are the health benefits that you will receive if you regularly consume cardava bananas, most of which you may not know about
1. Reducing stress and depression
Consuming cardava banana can reduce stress and depression in a person because bananas contain tryptophan which is an amino acid. The combination of tryptophan and vitamin B6 in bananas helps increase the production of the hormone serotonin. Hormone serotonin helps regulate mood and can help your mind and body relax so that you will feel happier.
2. Helps to lose weight
Although there are no studies linking the effects of bananas with weight loss, bananas have high fiber. Fiber is often associated with weight loss. Cardava bananas are also often used for weight-loss diets because they have high calories so they are more filling. Pectin and resistant starch in cardava bananas are not only filling but also reduce appetite.
3. A solution to constipation problems
Taking laxatives to treat constipation can cause intestinal problems such as diarrhea because they have chemicals or other synthetic substances. Cardava banana provides a natural source of soluble fiber that is not only beneficial for lowering blood cholesterol and reducing the risk of stroke and heart disease, but also provides a solution to the problem of constipation.
Ripe cardava bananas are good for maintaining normal intestinal function. According to research in 2014, published in the Journal of Medicinal Food, bananas are a natural source for increasing the movement of waste through the intestine. Eating ripe cardava bananas twice a day can stop constipation without causing diarrhea, and maintain regular bowel function.
4. Natural energy source
Cardava bananas are high in calories, rich in carbohydrates, vitamins, minerals, and iron to provide us with the energy needed by the body and healthy red blood cells. You only need to eat 2 cardava bananas every day when you have high activity and when you feel tired. Vitamin B, which is found in cardava banana is also able to increase energy metabolism in the body.
Cardava bananas are also very good to consume while exercising because they can provide you with longer energy than a high sugar snack or caffeine in a cup of coffee. A study published in Plos ONE in 2012 at Appalachian State University even mentions that bananas are better than expensive sports drinks as a source of energy.
5. Reduces cramps and muscle aches when exercising
Bananas are often used as food by athletes because of their mineral content and easily digestible carbohydrates and various other benefits such as reducing cramps and muscle aches when exercising. Apart from reducing cramps and muscle aches, eating bananas can also provide good nutrition, during and after endurance exercise.
6. Make it easy for people who want to quit smoking
If you are currently no longer willing to smoke, then eating cardava bananas is the easiest way you can do. Cardava bananas have vitamin B6 and other minerals that can reduce the physical and psychological effects of nicotine withdrawal in the body. This allows you to more easily stop smoking.
7. Reducing symptoms of premenstrual syndrome (PMS) in women
Vitamin B6 in cardava banana not only makes it easier for you to stop smoking but can also minimize menstrual pain in women. When you experience menstrual pain, immediately consume bananas to minimize it and make your mood better.
8. Good for pregnant women
Eating banana caradava can help pregnant women fight morning sickness because it has calming properties associated with vitamin B6. Vitamin B6 also plays an important role in helping regulate the body’s temperature during pregnancy and helps in the production of serotonin, tryptophan, and melanin to help sleep more soundly. Bananas are also rich in folic acid which is very good for the health of your fetus.
9. Helps reduce the effects of motion sickness
Consuming cardava banana can reduce the effects of drunk alcoholic beverages faster. Bananas have natural ingredients that can easily replenish your body’s vitamins after you drink alcoholic beverages and make your body ready to work normally the next day. In addition to eating it directly, you can put some cardava bananas in a blender with plain yogurt and honey to sweeten the taste and help restore normal blood sugar levels.
10. Improve heart health
Potassium in cardava bananas in addition to being able to reverse the effects of free radicals can also optimize the function of your heart. According to the national health institute, the potassium in bananas can lower blood pressure, help maintain heart rate, control blood pressure, and maintain the right water balance in the body.
Various studies have also revealed that a diet rich in potassium in addition to lowering blood pressure also has a risk of up to 27% lower for heart disease. Besides potassium, another nutrient that is in bananas for heart health is magnesium.
11. Improve blood circulation
Potassium in cardava banana in addition to good for heart health can also help improve or expedite the body’s circulatory system. Smooth blood circulation will make nutrients, minerals and oxygen spread optimally throughout the body. The high potassium content helps provide oxygen to the brain to maintain a normal heartbeat. Not only potassium, but the iron contained in cardava banana also has a similar role, which helps stimulate circulation.
12. Helps the digestive system
Besides increasing blood circulation, consuming cardava bananas can also improve digestion and strengthen the digestive system. Cardava bananas are rich in vitamin C which helps the absorption of vitamins and minerals to be better so that your digestive system can work to an optimal level. When the digestive system works optimally, your body will be healthy and fit.
Cardava banana has two main types of fibers, namely pectin and resistant starch. Resistant starch is found in raw bananas which can be food for beneficial bacteria in your intestine. The pectin fiber in some studies can help protect against colon cancer. The fiber in cardava banana is also able to accelerate peristalsis to overcome symptoms of constipation and other digestive problems.
Besides helping to reduce the acidity that can be left behind by some food in the stomach, cardava bananas also help reduce irritation of the digestive system by leaving a barrier around the inner wall. Therefore eating this banana is a natural way to improve intestinal health and the best way to get rid of heartburn.
13. Prevents stroke
Consuming cardava bananas regularly can also prevent sudden strokes. Potassium in cardava banana plays an important role in regulating blood pressure. High potassium in cardava bananas can reduce tension and constriction in blood vessels and arteries so that not only can it reduce the risk of stroke but also reduce the risk of heart attack, and atherosclerosis. Research published in the American Heart Association journal in 2014 also revealed that potassium-rich foods can reduce the risk of stroke in older women.
14. Good for diabetics
Cardava bananas contain high fiber which is good for diabetic patients as explained by the American Diabetes Association. High fiber in cardava bananas can increase insulin production in the body to control blood glucose levels. Diabetics usually have high sugar levels due to low insulin levels in the body.
Besides being rich in pectin fiber, cardava bananas that are not too mature also contain resistant starch which acts as a soluble fiber. Research reveals that in just four weeks, insulin sensitivity can be increased by consuming 15-30 grams of resistant starch per day.
Diabetics should not consume bananas that are too ripe because the starch content turns into sugar. Ripe yellow bananas are preferred in diabetics because they have a low glycemic index and can increase insulin sensitivity. The glycemic index (GI) on average of all bananas is 51, while ripe bananas have a GI of around 60. GI is a measure of how quickly a food increases blood sugar levels from 0 to 100.
15. Good for eye health
Aside from being a natural energy source, consuming cardava bananas can handle a variety of eye problems. Vitamin A in cardava banana will make your eyes healthy. The eyes become an important organ that has a vital role to see if the eyes are not healthy your eyesight can become blurry and blurred.
16. Improve kidney health
Banana caradava is rich in potassium which is good for maintaining healthy kidney function. When you eat cardava bananas 4-6 times a week will make the risk of kidney disease decrease by 50%, whereas if you eat 2-3 times per week the risk is 33% lower than those who do not eat bananas .
17. Reducing asthma attacks
The high nutrition in cardava banana is also proven to reduce asthma attacks, such as chest pain and shortness of breath. According to research you only need to regularly consume 1 banana every day to overcome all of the above. Research in children also proves that bananas are fruits that can significantly reduce episodes and asthma attacks in children.
18. Treat ulcers
Consuming cardava bananas and other types of bananas can help you relieve various digestive problems such as diarrhea and trade-in cases of ulcers. Bananas are known as natural antacids which can reduce the acidity left by some food in the stomach. Bananas also create a protective layer on the inner wall of the stomach to avoid irritation of the digestive system so that it is also good for intestinal health.
19. Treat warts
Cardava bananas not only treat ulcers, but you can also use them to treat warts. Banana peel can treat warts because it is rich in antioxidants and contains several other nutrients. Attach the cardava banana peel to your warts before going to bed every night, then rinse with water in the morning.
20. Reduces itching and swelling due to insect bites
Cardava banana peel can not only help treat ulcers but is also useful to relieve itching and swelling due to insect bites. If you have an insect bite, rub the inside of a banana peel on the part of the insect bite.
21. Helps overcome anemia
High iron in cardava bananas not only helps improve circulation but can also help overcome anemia. Anemia causes a person to feel sluggish, tired, lack of energy, and has a pale appearance. If you have anemia or iron deficiency, you should consume it at least 2 times a day.
22. Improve liver health
Cardava bananas not only regulate your mood for the better but can also improve liver health. Banana is a highly nutritious food which is very good for people who suffer from liver problems. According to research published in the journal Evidence-based Complementary and Alternative Medicine, consuming lots of vegetables and fruits including bananas can improve liver health.
23. Help treat gastric pains
For those of you who have problems with frequent gastric pains, you need to consume cardava bananas. Cardava banana is a natural antacid that helps reduce and neutralize acidity in the stomach, thereby reducing the occurrence of gastric pains and soothing inflammation in the stomach. Bananas can neutralize acidity in the stomach because after you eat bananas, they leave a protective layer on the inner wall of your digestive system.
24. Helps overcome diarrhea
When you have diarrhea, your body will lack a lot of nutrients, making you tired and not powered. Consuming cardava bananas when diarrhea can restore nutrients in the body. Cardava bananas are also rich in potassium which is important for those who have diarrhea. You only need to consume cardava banana twice a day to restore the level of potassium and nutritional level when you have diarrhea.
25. Easily added to a healthy diet
Caradava banana can be included in a healthy diet because it is one of the most comfortable snacks. Cardava bananas also rarely contain pesticides because they have thick protective skin. Caradava bananas are easy to eat and easy to digest, you can also add to the mixture of yogurt, cereals, sugar substitutes in cooking, and smoothies.
26. Good source of antioxidants
Cardava banana is a good source of antioxidants such as dopamine and catechins. Both of these antioxidants have benefits such as reducing the risk of degenerative diseases and the risk of heart disease. Antioxidants found in cardava bananas are also associated with high concentrations of vitamin C.
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