Tucked among the strong bunches of bananas is a hidden gem, the banana flowers, which are typically ignored and thrown away provide numerous health benefits that deserve to be recognized.
Banana flower is commonly eaten as a vegetable in several Asian countries, including Sri Lanka, Malaysia, Indonesia, and the Philippines. In Sri Lanka, it is often prepared as a curry or served as a boiled or deep-fried salad alongside rice and wheat bread.
Rich in vitamins, minerals, and antioxidants, banana flowers can offer a wide range of health benefits that make them a fantastic addition to a healthy diet.
In this blog, we will have a look at banana flower benefits, its nutrition and how to incorporate it into your diet.
What is Banana Flower?
Banana flower, also known as banana blossom is a flower belong to wild species of banana known as Musa Acuminata. It is a cone-shaped flower with purple-red colour is a frequent addition to curries, soups, and salads in Asia countries.
They’re often ignored or discarded during harvest, but those who know their value understand that they’re not just edible but highly nutritious. The banana flower has a delicate, slightly bitter flavor and can be used in salads, curries, soups, and even fried dishes.
Nutrients in Banana Flower
Banana flower has potential to be regarded as a functional food or superfood due to its rich nutrient profile as it is an excellent source of fibre, good source of protein, vitamin A, C and E, minerals like phosphorus, potassium, iron, magnesium and antioxidants such as flavonoids and phenolic compounds, all of which are important for numerous biological functions general well-being.
Nutritional Value
According to research published in the African Journal of Biotechnology on nutritional analysis of two species of banana blossoms: Baxijiao and Paradisiaca, the nutritional content per 100 grams is as follows
- Calories: 51 Kcal
- Protein: 1.6 g
- Fat: 0.6 g
- Carbohydrates: 9.9 g
- Fiber: 57 g
- Calcium: 56 mg (4% Daily Value (DV))
- Iron: 56.4 mg (313% DV)
- Magnesium: 48.7 mg (12% DV)
- Phosphorus: 73.3 mg (6% DV)
- Potassium: 553.3 mg (12% DV)
- Copper: 13 mg (1444% DV)
- Vitamin E: 1.07 mg (7% DV)
Banana Flower Benefits for Health
Let us see how this ignored banana flower benefits our health.
1. Rich in Antioxidants
Banana flowers are rich in antioxidants, the compounds that offer numerous health benefits.
Antioxidants play a key role in reducing oxidative stress by neutralizing free radicals—unstable molecules that can damage cells and contribute to aging and chronic diseases like heart disease and cancer.
Banana flowers are packed with tannins, saponins, reducing and non-reducing sugars, sterols, triterpenes, beta-sitosterol, flavonoids, and other phenolic compounds.
Polyphenols are a large group of natural plant compounds, and they include a type called flavonoids. And flavonoids include flavones, isoflavones, flavanones, catechins, and anthocyanins, each of which has various health benefits.
Banana flower also contains biologicaly active compounds like vitamin C, myoinositol phosphates, and alpha tocopherol.
These compounds play a key role in their antioxidant properties, making banana flowers a powerful ingredient for promoting overall health.
Regular consumption of banana flowers can contribute to better overall health, reducing the risk of chronic illnesses and promoting cellular repair.
2. May Reduce Cholesterol Levels
Banana flowers are a great source of dietary fiber and bioactive compounds, which may reduce cholesterol levels, a primary risk factor of heart diseases.
Several studies have indicated that dietary fiber rich in antioxidants may positively impact risk factors for cardiovascular diseases.
A study on high-cholesterol-fed rats showed that adding banana blossom powder to their diet for four weeks reduced total cholesterol, non-HDL cholesterol, compared to those fed a high-cholesterol diet alone. Additionally, the rats fed with banana flower had a reduction in oxidative stress induced by high cholesterol diet.
Other studies also suggest that the modulating effect of banana flowers on cholesterol levels may be attributed to its polyphenol-rich dietary fibers.
Though promising, there is need of further research on humans.
3. May Regulate Blood Sugar Levels
Banana flowers are recognized for their ability to regulate blood sugar levels, making them beneficial for people with diabetes or those aiming to manage blood sugar.
Their high fiber content slows the digestion and absorption of carbohydrates, preventing sudden spikes in blood sugar levels.
The previously mentioned study of high-cholesterol-fed rats found that the rats fed with banana flower also had lower blood glucose levels compared to those on control diet.
However, more research, especially clinical research is needed to confirm the efficacy of banana blossoms on blood glucose levels.
4. Good for Gastrointestinal Health
Banana flowers are a great source of both soluble and insoluble dietary fiber, making them beneficial for people with irritable bowel syndrome (IBS) and diarrhea.
Soluble fiber dissolves in water to form a gel, which helps food move smoothly through the digestive tract.
On the other hand, insoluble fiber does not dissolve in water and adds bulk to undigested waste, making it helpful for those suffering from constipation.
Both types of fiber are essential for proper digestion and nutrient absorption, and banana blossoms provide a good supply of them.
Additionally, the previously mentioned study also found that rats fed with banana blossom had improved gut health, with higher fecal and caecal weights and an increase in beneficial bacteria such as Lactobacilli and Bifidobacteria in the caecum, which is the pouch-like structure that connects the small intestine to the large intestine.
5. May Reduce Menstrual Cramps
Banana blossoms have been traditionally used to treat excessive blood loss during menstruation.
They are known to help reduce muscle cramps by regulating progesterone levels, which can alleviate painful bleeding.
In addition, banana blossoms contain magnesium, a mineral that helps reduce anxiety and promotes relaxation during menstruation.
This combination of hormone regulation and magnesium support makes banana blossoms beneficial for women experiencing discomfort during their cycle.
Furthermore, they are believed to assist women suffering from polycystic ovarian syndrome (PCOS), offering a natural remedy for managing symptoms and supporting reproductive health.
However, these effects are based on traditional use and anecdotal reports, and currently lack sufficient scientific evidence to support the claims.
6. May Increase the Milk Production in Lactating Mothers and Provide Antioxidative Support
Banana blossoms have been traditionally used in Thai cuisine to support milk production in lactating mothers.
These flowers are particularly rich in anthocyanins and contain significant levels of phenolic compounds, including flavonoids, catechin, and isoquercetin.
While the direct role of flavonoids in enhancing lactation remains unclear, these compounds play a key role in protecting mothers from oxidative stress, which may reduce the risk of chronic diseases.
The antioxidant properties of banana flowers are primarily attributed to their phenolic content and flavonoids, making them a valuable health food supplement for breastfeeding mothers, including postpartum and post-cesarean women.
Animal and clinical studies suggest that banana flowers may have galactagogue properties — meaning they could help increase milk production — possibly due to the presence of flavonoids and saponins.
Although promising, further well-designed studies are needed to assess their effectiveness in enhancing breast milk production, particularly among pre-term and post-cesarean mothers.
7. May Reduce the Risk of Cancer
Consuming banana flower may help reduce the risk of cancer, thanks to its rich antioxidant profile.
In laboratory studies, banana flower extracts have shown promising anticancer activity against cervical cancer cells — inhibiting growth, triggering apoptosis, and blocking the cancer cell cycle without affecting healthy cells.
However, these findings are limited to cellular studies, and further animal and human research is needed to confirm these effects.
8. May Prevent Prostate Enlargement
Prostate enlargement, or benign prostatic hyperplasia (BPH), is a common condition in older men where the prostate gland increases in size, leading to urinary symptoms such as frequent urination, difficulty starting or stopping urination, and a weak urine stream. It is generally non-cancerous.
Bananas flower has been used in traditional medicine since centuries to treat urinary problems.
Banana flower extracts have shown potential in reducing the growth of prostate cells in lab studies. They may work by regulating cell cycle proteins and reducing inflammation, suggesting a possible role in managing conditions like benign prostatic hyperplasia (BPH).
Although a few animal studies support these effects, more human research is needed to confirm its benefits.
9. May Prevent Bone loss
Banana flowers are rich in essential minerals like calcium, potassium, phosphorus, zinc, and manganese, as well as flavonoids like quercetin and catechin, all of which support bone health.
Scientific studies in animals suggest that quercetin may help slow down bone loss by promoting bone formation and reducing inflammation and oxidative stress. It works by regulating bone-building cells (osteoblasts), blocking bone-resorbing cells (osteoclasts), and enhancing bone mineral density.
Quercetin has also been shown to improve bone strength and structure in studies that mimic conditions like osteoporosis caused by low hormone levels.
Although these results are promising, most of the evidence comes from animal studies, and more human trials are needed to confirm its role in preventing bone-related disorders like osteoporosis.
How to Add Banana Flower Into Your Diet
Below are some popular recipes to add banana flower into your diet:
- Salad: Toss thinly sliced banana flower with shredded coconut, lime juice, chopped peanuts, and Thai spices for a refreshing salad.
- Banana Flower Curry: Cook chopped banana flower with onions, tomatoes, coconut milk, and spices to make a delicious curry, you can pair it with rice or chapathi.
- Banana Flower Fritters: Dip banana flower slices in a batter made of chickpea flour, rice flour, and spices, then fry until crispy and golden brown. Once fried, they can be enjoyed alone or served alongside rice.
Want to try some banana flower recipes? Click here.
Potential Side Effects
While banana flowers are generally safe to consume, they may cause side effects in some individuals. These include:
- Allergic reactions: Rare, but possible in individuals allergic to banana plant parts.
- Digestive issues: Consuming too much fiber from banana flowers may lead to bloating or gas in some people.
If you have any underlying health conditions or are on medication, consult your healthcare provider before adding banana flowers to your diet.
Final Thoughts
Banana flowers are a nutrient-packed addition to your diet, offering a wide range of health benefits from promoting better digestion to supporting heart and bone health.
Although banana flowers have been cherished for centuries for their therapeutic benefits, most of these claims are speculative and not supported by sufficient scientific evidence, highlighting the need for more human research.
However, it is a versatile vegetable with wrapped with nutrients, you can add them in salads, curries, stir-fries, or smoothies, banana flowers are a delicious and nutritious way to improve your overall health.
So, the next time you cook, don’t just throw them away, remember how banana flower benefits us, rather throw it in a dish and unwrap the nutrients it has to offer!
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