10 Benefits Of Kerala Nendran Bananas
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- Last update: 12 March 2025
Nendran banana or Nenthra Pazham is not only a tasty fruit but also a storehouse of nutrition. This distinctive banana variety, celebrated for its rich flavor, firm texture, and high nutritional value, is a staple in South Indian homes. 3139 Nendran bananas are also eaten raw, boiled, fried, or blended into smoothies and offers a variety of health benefits, making it a staple part of a well-balanced diet.
In this blog, we will tell you the incredible health benefits of Kerala Nendran banana, like it helps in digestion, boost immunity, improve heart health, provides instant energy etc. So if you want a natural, healthy food that helps with your general wellbeing, read on to find out why you should be eating Nendrams every day!
What is Nendran Banana?
Nendran banana, or Nenthra Pazham, is a large variety of banana native to the Indian state of Kerala. It is best known for its long, thick shape, firm texture and abundant flavor. Nendran bananas are characterized by a relatively tough rind, like a regular banana, which turns bright yellow upon ripening, with flavors that are only somewhat sweet with a touch of acidity.
This variety of banana is highly nutritious and is rich in fiber, potassium, vitamins A, C, and B6, which helps your digestion and is great for heart and immunity. One can enjoy these varieties as boiled snacks, as fritters (Pazham Pori), as banana chips, as payasam (desserts) and even as baby food, making Nendran bananas one of the most versatile food commodities. Another beneficial attribute of fruit is its high carbohydrate content, making them an excellent source of energy.
Nendran banana has its unique taste and health benefits and is an integral part of South Indian dishes, making it a beloved fruit for people of all ages. Raw, steamed or fried, it is nutritious and a delicious fit in a well rounded diet.
Try our raw banana powder for a nutrient-packed meal.
Types of Nendran Banana
There are three types of Nendran bananas;
1. Nendra Pazham
It is long and robust, making it the leader in this branch of the Nendran Banana family. The banana has a thick skin and starchy taste, which makes it adaptable to many food adventures. With its robust texture and ability to withstand cooking conditions, Nendran Pazham adds a substantial and satisfying element to savoury dishes.
2. Njaalippoovan
While its larger counterpart is the sweetest Nendran variety, the Njaalippoovan truly stands out. Although this variety is small, it is full of sweetness, making it a delightful treat for those who enjoy naturally sweet flavours. The Njaalippoovan makes a great snack when fully ripe due to its smaller, more delicate skin. If you’re craving a sweet burst, this tasty banana alternative is the perfect choice.
3. Yanam Nendran
Yanam Nendran is the flavour king in the Nendran banana family, adding a touch of elegance. This robust variety brings enhanced richness to the table, reminding you of Nendran Pazham. A traditional sweet and snack ingredient, its culinary capabilities enhance the flavours of traditional sweets and snacks. Yanam Nendran transforms ordinary dishes into indulgent experiences with every bite. Taking centre stage in the culinary symphony, Yanam Nendran is a versatile and flavour-packed member of the Nendran family.
Try our raw banana powder for a nutrient-packed meal.
Nutritional Value of Nendran Banana
Nendran bananas contain a moderate amount of carbohydrates, water, fibre and antioxidants but the protein content is very low while the fat content is zero. In one medium banana, you will find:
| Nutrients | Nutrition |
|---|---|
| Calories | 112 |
| Fat | 0 grams (g) |
| Protein | 1 grams (g) |
| Carbs | 29 grams (g) |
| Fiber | 3 grams (g) |
| Vitamin C | 12% of the Daily Value (DV) |
| Riboflavin | 7% of the Daily Value (DV) |
| Folate | 6% of the Daily Value (DV) |
| Niacin | 5% of the Daily Value (DV) |
| Copper | 11% of the Daily Value (DV) |
| Potassium | 10% of the Daily Value (DV) |
| Magnesium | 8% of the Daily Value (DV) |
Note: Nutrient values may vary slightly based on factors such as ripeness and cultivation methods.
Kerala Nendran Banana Benefits
Nendran bananas, also known as Nenthra Pazham, are a special variety of bananas grown in Kerala, India. They are longer, firmer, and more nutritious than regular bananas, making them a favorite in South Indian cuisine. Rich in fiber, vitamins, and essential minerals, Nendran bananas offer numerous health benefits. Here’s why you should include them in your diet;
1. Improves Digestion
Nendran bananas are high in dietary fibre that helps in digestion. The fiber in the oats helps to prevent constipation by encouraging regular bowel function. Nendran bananas also works as a natural prebiotic which helps to grow good gut bacteria and boost gut health. They also alleviate digestive problems like acidity and boredom making it one of the best food options to have a healthy digestive system.
2. Boosts Energy Levels
Nendran bananas are a rich source of natural sugars such as glucose, fructose, and sucrose that instantly fuel energy. The perfect snack for athletes, fitness lovers and people needing a midday energy boost. These Nendran bananas 가진 مى complex carbohydrates which provides sustainable energy, it is suitable as a pre-workout or post-workout snacks. They release energy slowly and won’t make you crash suddenly, keeping you going longer.
3. Supports Heart Health
High in potassium A typical serving (227 grams) of Nendran bananas It is an excellent source of potassium, a mineral vital for maintaining heart health. Regulates Blood Pressure: Potassium balances sodium levels in the body, which can help lower blood pressure and lower the risk of hypertension. These high levels of antioxidants contained in these bananas also help protect the heart by lowering oxidative stress and inflammation. Nendran bananas provide a number of cardiovascular health benefits when eaten regularly, reducing the risk of stroke and heart disease.
4. Helps in Weight Management
Nendran bananas help gain weight and help in weight loss depending upon how we use it. Nendran banana with milk best for those who want to put on weight. However, when eaten in boiled or steamed form, the chubby bananas can assist in losing weight by keeping you full longer and snuffing out hunger pangs. They are also high in fiber, which is helpful for shipping your digestive system and preventing overeating, making them an ideal component for a weight management diet.
5. Strengthens Bones
Nendran bananas are stored with calcium, magnesium, phosphorus and other important minerals for bone health. These nutrients collaborate to fortify bones and enhance bone density, thereby lowering the likelihood of developing osteoporosis and sustaining fractures. The inclusion of Nendran bananas in the diet can be especially helpful for growing children, elderly people, and others prone to bone-related problems. It helps keep the bones strong and healthy as they are an important factor for the preservation of skeletal health.
6. Boosts Immunity
Nendran bananas are rich in vitamin C, vitamin B6 and antioxidants, making them a boon to strengthen the immune system. These nutrients are essential to fighting infection, reducing inflammation and guarding the body from free radicals. Nendran bananas contain natural antioxidants that help with cell regeneration and overall well-being. Regular consumption of these bananas can help strengthen the immune system and enhance the body’s ability to combat diseases.
7. Great for Baby Food
It is widely used as a good nutrition food for infants, since nendran banana powder is easy to digest. It is a common weaning food in Kerala, supplying the basic nutrients needed for a baby to grow and thrive. Nendran banana porridge has a natural sweetness and a smooth texture so it can be a delicious first solid food for babies. Being free of artificial additives and preservatives, it provides a safe and natural milk source for infant nutrition.
8. Good for Skin & Hair
Nendran bananas have several advantages for skin and hair health. They are packed with moisture, making them great for hydrating and nourishing the skin and combating dryness while adding a natural radiance to the skin. Nendran bananas are often used in homemade skincare arrays particularly for dull and damaged skin. Banana paste is also beneficial for hair; it helps strengthen the follicles, decreases dandruff and increases the overall health of the hair. The vitamins and minerals found in Nendran bananas help preserve youthful skin as well as lustrous, strong hair.
9. Helps Regulate Blood Sugar
Though they have natural sugars, Nendran bananas have a low glycemic index, so they release sugar into the bloodstream at a slow rate. This helps prevent sudden spikes in blood sugar levels, making them a suitable fruit option for diabetics (albeit in moderation). The fibre present in Nendran bananas also aids in controlling insulin resistance which helps to maintain better blood sugar levels. Eating boiled or steamed Nendran bananas is often suggested for diabetics as a healthy carbohydrate.
10. Rich in Antioxidants
They are rich in polyphenols and carotenoids, strong antioxidant phytochemicals that help shield the body from chronic conditions. They act as antioxidants that help decrease oxidative stress and slow down aging and improve overall health. Carotenoids are also beneficial for your eyes, as they lower the risk of visual impairments. Eating Nendran bananas regularly leads to general wellbeing by boosting the body’s natural resistance against diseases.
Nendran Banana Benefits For Babies
Kerala Bananas known as Nendran bananas are usually picked while still green to maintain their nutritional value. As a result of their high fibre and resistant starch content, green bananas have a cooling effect, reducing appetite.
Below are some of the Kerala Nendran banana benefits for babies:
1. Gut-Friendly
Gut bacteria can be maintained by eating raw nendran bananas. This snack contains resistant starch, a carbohydrate that works as a portion of food for gut-friendly microbes by resisting digestion in the small intestine. Additionally, it promotes the production of short-chain fatty acids that are essential for digestion.
2. Having a healthy Heart
You can also benefit from green nendran bananas for heart health, just like ripe nendran bananas. “Provides an excellent source of potassium, a vital mineral that supports muscle contraction and regular heartbeat. It assists in maintaining normal blood pressure as well.
3. Manage Blood Pressure
The potassium content of unripe nendran bananas is high. Among the many functions of potassium are better muscle movement, proper nerve function, and the purification of blood by the kidneys. There is a vasodilator in this mineral, which means it can relax arteries and blood vessels and lower blood pressure. Heart conditions like strokes and heart attacks can be prevented with green nendran bananas.
4. Increasing Nutrient Absorption
The short-chain fatty acids present in unripe nendran bananas improve the health of your colon when you include them in your diet. An abundant supply of omega-3 fatty acids enhances the body’s ability to absorb nutrients, particularly calcium.
5. Develop Probiotic Bacteria
Specifically, these bacteria have beneficial effects on the gut. Among the best foods for friendly and helpful bacteria are unripe nendran bananas. Green bananas can help you achieve a healthier digestive tract and stomach because they contain beneficial bacteria in the intestines.
6. Keep Diarrhea in Check
Diarrhoea can be treated and prevented with green nendran bananas. Infections caused by viruses, bacteria, and parasites affect the digestive system, and green bananas can fight off these bacteria. Besides preventing diarrhoea, symptoms such as nausea, headache, abdominal cramps, fatigue, and unripe bananas can also help prevent vomiting. These bananas should be cooked before consumption.
7. Increasing Metabolic Rate
By providing the body with a stable and complex carbohydrate base, green nendran bananas are a good source of essential nutrients and minerals that optimize metabolism. Additionally, unripe bananas can maximize the rate at which calories are burned in the body, stimulating the metabolism.
8. Healthier Hair and Skin
The vitamin content of green nendran bananas is very high. Vitamin C plays a vital role in maintaining hair and skin health. Bananas are exceptionally high in Vitamin B6 and Vitamin C. These nutrients can boost your immune system and protect your body from free radical damage. Bananas provide the body with energy by converting food into B6. You benefit from the health benefits for your heart and improve your cognitive functions as well. In addition to helping control blood sugar levels, vitamin B6 is essential for forming haemoglobin.
Also Read: Benefits of Robusta Banana
Try our raw banana powder for a nutrient-packed meal.
Conclusion
Finally, the captivating world of Nendran bananas reveals a story of evolution, tradition, and unwavering nutritional quality. Bananas, once regarded as a culinary heritage, have endured, maintaining their status as a powerhouse for health and taste.
Today, the health benefits of Nendran bananas are being explored more than ever before thanks to grandmothers’ skilled hands that created crisp delights centuries ago. The fact that Nendran bananas support our skin health, manage diabetes, assist in weight management, and usher our little ones into solid foods is evidence that they’ve become more than just a fruit.
Despite the evolution of culinary preferences, Nendran bananas remain an enduring favourite. They have not only weathered the changing tides but have also become a timeless symbol of taste and nutrition. Let Nendran bananas not be reserved only for special occasions; let them shine on every plate as an everyday source of goodness. Enjoy the journey to a plate full of joy and a life brimming with fun and health with the Nendran banana in this evolving journey!
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