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Banana peel can be used as an ingredient in several recipes, as it is rich in antioxidants and minerals, such as potassium and calcium, which help to strengthen bones and prevent muscle cramps.
In addition, the banana peel is rich in fiber and low in calories, helping to improve the functioning of the intestine and favor weight loss. It can be used in the form of flour, tea, vitamins or used to prepare cakes and others. desserts.
Using the peel of bananas and other fruits is a way to avoid food waste, making the most of everything that is possible to consume and that has health benefits.
The banana peel has several nutrients and, therefore, can bring other health benefits in addition to those provided by the fruit, the main ones being:
1. Combat constipation
The banana peel is rich in soluble fibers, which favors the increase in the volume of feces, facilitating intestinal transit, especially when adequate amounts of water are also consumed during the day.
In addition, soluble fibers are also associated with a decreased risk of colon cancer and with weight loss as it forms a gel in the stomach that increases the feeling of satiety.
2. Regulates cholesterol and blood sugar
The soluble fibers present in the banana peel delay the intestinal absorption of fat and sugars present in food at the intestinal level, favoring the reduction of cholesterol and preventing the increase in blood sugar.
In addition, due to its antioxidant and anti-inflammatory properties and the presence of omega-3 and omega-6, consumption of banana peel can also decrease the risk of heart disease.
3. Prevents premature aging
Some scientific studies show that banana peels have bioactive compounds with antioxidant properties such as flavonoids, tannins, terpenes and alkaloids, which prevent the damage caused by free radicals to cells, preventing the appearance of wrinkles and taking care of the skin.
As it has antioxidant properties, banana peel also helps to prevent chronic diseases and some types of cancer.
4. Repair and care for the skin
Some animal studies have shown that the application of green banana peel on the skin induces the proliferation of cells and accelerates the healing of wounds and burns, since it contains leukocyanidin, which is a flavonoid with healing and anti-inflammatory properties.
In addition, it could also help relieve the symptoms of psoriasis, acne, bruises or allergies on the skin, as it has an anti-inflammatory and antiseptic effect.
5. Fight infections
The yellow banana peel has antibacterial properties, which can help to fight infection by some bacteria such as Staphylococcus aureus, Escherichia coli, Proteus mirabilis, Moraxella catarrhalis, Enterobacter aerogenes, Streptococcus pyogenes and Klebsiella pneumoniae.
In addition, it could also protect against some bacteria that cause gingivitis and periodontitis, such as Porphyromonas gingivalis and Aggregatibacter actinomycetemcomitans, helping to protect teeth and maintain oral health.
6. Prevents muscle fatigue
Banana peel is rich in potassium, a mineral that helps prevent muscle fatigue. In addition, potassium helps to regulate blood pressure, decreases fluid retention, protects against bone loss, reduces the risk of kidney stone development and prevents heart attacks.
7. Maintains eye health
Banana peel is rich in carotenes, mainly lutein, which is a powerful antioxidant and helps to maintain eye health, as it protects them against the action of free radicals and is the main component of the macula, which is part of the retina of the eye. In this way, it is also able to protect against aging-induced macular degeneration, damage to light and the development of visual changes.
8. Maintains bone health
Because it is rich in calcium and phosphorus, the consumption of banana peel helps to strengthen bones and teeth, reducing the risk of fractures or developing diseases such as osteoporosis or osteopenia.
Nutritional composition
The table below shows the nutritional composition for 100 g of ripe banana peel:
Nutritional composition per 100 g of banana peel |
Energy | 35.3 kcal |
Carbohydrates | 4.91 g |
Fats | 0.99 g |
Proteins | 1.69 g |
Fibers | 1.99 g |
Potassium | 300.92 mg |
Calcium | 66.71 mg |
Iron | 1.26 mg |
Magnesium | 29.96 mg |
Lutein | 350 mcg |
It is important to mention that to obtain all the benefits mentioned above, the banana peel must be included in a balanced and healthy diet.
How to use banana peel
The banana peel can be used raw, and must be washed well before being used to make vitamins or juices. It can also be used to prepare tea or be cooked to be used in the preparation of various recipes. Check out some recipes with banana peel below:
1. Banana peel tea
Ingredients
- 1 banana peel;
- 500 mL of boiling water.
Preparation mode
Wash the banana peel to remove dirt and cut the ends. Add the peel in boiling water over low heat for 10 to 15 minutes. Remove from heat, discard the bark, wait for it to warm and then drink.
2. Matcha vitamin and banana peel
Ingredients
- 1 tablespoon of powdered matcha;
- 1 banana sliced;
- Banana peel;
- 1 teaspoon of chia seeds;
- 1 cup of almond or coconut milk.
Preparation mode
Put all the ingredients in a blender and then drink.
3. Banana peel bread
Banana peel bread can be used for breakfast and healthy snacks, as it contains few calories and is high in fiber.
Ingredients
- 6 bananas with peel;
- 1 cup of water;
- 1 cup of skimmed milk;
- ½ cup of oil;
- 30 grams of fresh yeast;
- ½ kg of whole wheat flour;
- ½ pinch of salt;
- 1 egg;
- 1 tablespoon of sugar.
Preparation mode
Peel the bananas and cut the pulp into slices. Beat the banana peels and water in a blender, then add the oil, eggs and yeast. Add the flour and sugar and mix well. Then add the salt and add the sliced bananas to the dough, mixing lightly.
Then, place the dough in a greased, powdered form and then in the preheated oven at 200ºC for about 30 minutes or until it doubles in volume.
4. Banana peel brigadeiro
The banana skin brigadeiro is a healthier option than the conventional brigadeiro, with more fiber and antioxidants.
Ingredients
- 5 banana peels;
- ½ liter of water;
- 1 ½ cups of whole wheat flour;
- 1 ½ cups of sugar;
- 1 cup of cocoa powder;
- 1 cups of skimmed milk;
- ½ cup of powdered milk;
- 1 tablespoon of butter;
- 2 cloves.
Preparation mode
Place the washed and chopped banana peels in a pan, together with the water, sugar and cloves, cooking until the dough is soft, but without letting all the water dry. Remove from the heat, wait for it to cool and remove the cloves. Then beat the warm peels, flour, chocolate powder, milk powder and liquid in the blender.
Finally, add the butter and cook again until you see the mixture separate from the bottom of the pan. Let it cool and before making the balls, it is important to put butter on your hands to prevent it from sticking.
The brigadeiro can be used as normal sweets or to fill cakes.
5. Banana peel cake
The banana peel cake is a great option for an afternoon snack or breakfast.
Ingredients:
- 4 washed and chopped banana peels;
- ¾ cup of oil;
- 4 eggs;
- 1 cup breadcrumbs;
- 1 cup of rolled oats;
- 1 cup of wheat flour;
- 4 chopped bananas;
- 1/2 cup of black raisin;
- 1 coffee spoon of bicarbonate;
- 1 tablespoon of baking powder;
- 1 spoon blows cinnamon powder.
Preparation mode:
Beat the banana peels, oil and eggs in a blender.Mix breadcrumbs, oats, wheat flour, chopped bananas, raisins, bicarbonate, baking powder and cinnamon in a bowl.
Then add the blender mixture in the container with the dry ingredients and mix well. Finally, place the dough in a greased and dusted form.
The cake should be placed in a medium oven preheated to 200ºC for about 30 minutes.
5. Farofa with banana peel
Ingredients
- 2 ripe banana peels;
- 2 tablespoons chopped onion;
- Garlic to taste (chopped 10 minutes before use);
- 2 cups of manioc flour tea;
- A bit of salt;
- A pinch of cayenne pepper;
- A pinch of turmeric;
- A drizzle of olive oil / coconut oil / avocado oil / grape oil.
Preparation mode:
After sautéing the onion, turmeric, with garlic and banana peel, add the cassava flour and season with salt and pepper. The banana peel adds flavor and protein to the flour, but few calories and some fiber that helps regulate the intestines and reduce cholesterol.