Banana peels are rich in fiber and flavonoids that help to improve bowel function and lower cholesterol. They can also help to promote weight loss, as they are low in calories.
Banana peels can be used to improve sleep quality, as they are an excellent source of tryptophan. This is an amino acid that is essential for the production of serotonin, a neurotransmitter that acts on the nervous system to manage sleep and promote well-being.
Banana peels can be consumed raw, dehydrated or in flour form and added to recipes such as such as smoothies, cakes, desserts, juices, breads, and meatballs. Banana peels can also be used to prepare teas.
Health benefits
Banana peels can offer several health benefits such as:
1. Combating constipation
Banana peels are rich in soluble fiber, which help to add bulk to the stool and promote easier bowel movements. They can be particularly effective for treating constipation when consumed with adequate amounts of water.
2. Regulating cholesterol and blood sugar
The soluble fibers present in banana peels delay the absorption of fat and sugars in the gut, regulating cholesterol and blood sugar levels.
In addition, due to their antioxidant and anti-inflammatory properties, consuming banana peels can also reduce the risk for heart disease.
3. Preventing premature aging
Some scientific studies show that banana peels contain bioactive compounds with antioxidant properties such as flavonoids, tannins, terpenes and alkaloids. These compounds prevent the damage that free radicals can cause to cells, which can prevent the appearance of wrinkles and unhealthy skin.
Furthermore, due to its antioxidant properties, banana peel can also help to prevent chronic diseases and some types of cancer.
4. Promoting weight loss
Banana peels are high in fiber and therefore take a longer time to be digested. This can keep you fuller for longer, reduce hunger and promote weight loss.
However, to achieve weight, banana peels should be added to a healthy diet and active lifestyle.
5. Promoting healing
Applying green banana peels to the skin can promote wound healing and speed up the recovery of burn wounds. They naturally contain leucocyanidin, which is a flavonoid with healing and anti-inflammatory properties.
In addition, banana peels could also help to relieve the symptoms of psoriasis, acne, bruises or skin allergies due to its anti-inflammatory and antiseptic effects.
6. Fighting infections
Banana peels have antibacterial properties and can help fight to infections caused by certain bacteria, such as Staphylococcus aureus, Escherichia coli, Proteus mirabilis, Moraxella catarrhalis, Enterobacter aerogenes, Streptococcus pyogenes and Klebsiella pneumoniae.
In addition, banana peels can also protect the body from bacteria that cause gingivitis, periodontitis and tooth decay, such as Porphyromonas gingivalis and Aggregatibacter actinomycetemcomitans.
7. Preventing muscle fatigue
Banana peels are high in potassium, a mineral that helps to prevent muscle fatigue and weakness. Banana peels can be a great snack option for those who who exercise regularly and are looking to recover quickly from intense exercise.
8. Maintaining eye health
Banana peels are rich in carotenes, particularly lutein, which is a powerful antioxidant that helps to maintain eye health and protect the eyes from free radical damage. Lutein is also the the main component of the macula, which is part of the retina of the eye.
Banana peels can also protect the eyes from damage caused by blue light from electronic devices and UV rays from the sun, which can prevent the onset of age-induced macular degeneration and cataracts.
9. Improving sleep
Banana peels improve sleep because they contain tryptophan, an essential amino acid for the production of serotonin. This is a neurotransmitter that acts on the central nervous system and helps to manage sleep, mood and well-being.
10. Maintaining bone health
Because they contain calcium, potassium and phosphorus, banana peels can help to maintain bone health, and reducing the risk of fractures or developing diseases such as osteoporosis or osteopenia.
Properties of banana peels
Banana peels have antioxidant, antibacterial, anti-inflammatory, healing, hypocholesterolemic, hypolipidemic, digestive, slimming, hypotensive and rejuvenating properties.
Nutritional information
The following table outlines the nutritional information for 100 g of ripe banana peels:
It is important to highlight that the health benefits of banana peels can be obtained when they are included in a balanced, healthy lifestyle and diet.
How to consume
Banana peels can be consumed raw, dehydrated or ground into powder to be used in recipes for cakes, smoothies, breads, juices, and meatballs. Banana peels can also be used to prepare teas.
Healthy banana peel recipes
Check-out our healthy banana peel recipes for tea, smoothies, bread, cake, brigadeiro and farofa.
1. Banana peel tea
Banana peel tea can help improve sleep, promote weight loss, prevent premature aging and prevent cardiovascular diseases.
Ingredients:
- 1 banana peel;
- 500 mL of boiling water.
Directions:
Wash the banana peel to remove any dirt and cut off the ends. Place the banana peel and water in a pan and bring to a boil over low heat for 5 minutes. Remove from heat, discard the banana peel, wait for the tea to cool and drink immediately.
2. Matcha and banana peel smoothie
Ingredients:
- 1 tablespoon of matcha powder;
- 1 frozen banana, sliced;
- 1 washed banana peel (from one whole banana)
- 1 teaspoon of chia seeds;
- 1 cup of milk or plant-based drink.
Directions:
Place all ingredients in a blender and blend until smooth. Transfer to a glass and drink immediately.
3. Banana peel bread
Ingredients:
- 6 bananas with peel;
- 80 ml of water;
- 1 cup of skim milk;
- 60 ml of oil;
- 30 g of fresh yeast;
- ½ kg of whole wheat flour;
- ½ pinch of salt;
- 1 egg;
- 1 tablespoon of sugar.
Directions:
Peel the bananas and cut the pulp into slices. Blend 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 carefully.
Then, transfer the dough into a greased pan lined with flour and bake in a preheated oven at 200ºC (or 390ºF), leaving to bake for about 30 minutes or until doubled in volume.
4. Banana peel brigadeiro
Ingredients:
- 5 banana peels;
- 1 liter of water;
- 1 tablespoon of culinary sweetener;
- 1 cup of skim milk;
- 2 tablespoons of cocoa powder;
- 4 tablespoons of wheat flour;
- 1 cup of powdered milk;
- 1 tablespoon of butter;
- 2 cloves.
Directions:
Place the washed and chopped banana peels in a pan, along with the water, sweetener and cloves. Cook until the mixture is soft, but without letting all the water dry out. Remove from heat, wait for it to cool and remove the cloves. Then blend the banana peels, wheat flour, cocoa powder, powdered milk and liquid in a blender.
Transfer the mixture to a pan, add the butter and cook again until the mixture separates from the bottom of the pan. Let it cool and before making the balls, it is important to butter your hands to prevent them from sticking. This brigadeiro can be used to prepare sweets or to fill cakes.
5. Banana peel cake
Ingredients:
- 4 washed and chopped banana peels;
- 4 chopped bananas;
- ¾ cup (tea) of oil;
- 4 eggs;
- 1 cup (tea) of breadcrumbs;
- 1 cup (tea) of rolled oats;
- 1 cup (tea) of wheat flour;
- 1/2 cup (tea) of black raisins;
- 1 teaspoon (coffee) of baking soda;
- 1 tablespoon (sodium bicarbonate) of baking powder;
- 1 tablespoon (sodium) of ground cinnamon.
Directions:
Blend the banana peels, oil and eggs in a blender. Mix well the breadcrumbs, oats, wheat flour, chopped bananas, raisins, baking soda, baking powder and cinnamon in a bowl.
Then add the mixture from the blender to the other dry ingredients and mix well. Pour the dough into a greased and floured pan and bake in a preheated oven at 200ºC for about 30 minutes.
6. Farofa with banana peel
Ingredients:
- Peels of 2 ripe bananas, chopped;
- 2 tablespoons of chopped onion;
- Chopped garlic to taste;
- 2 cups of cassava flour;
- A pinch of salt;
- A pinch of cayenne pepper;
- A pinch of turmeric;
- A dash of olive oil, coconut oil or avocado oil.
Directions:
In a pan, add the olive oil, onion, turmeric, garlic and chopped banana peel, sautéing for 3 minutes. Gradually add the cassava flour, mixing with a spoon or spatula, stirring for 2 minutes or until crispy. Season with salt and pepper and serve immediately