Burro Banana Benefits: 11 Health Secrets of this Superfood

13 Min Read
Burro Banana Benefits: 11 Health Secrets


Burro bananas, also known as chunky bananas or banana caterers, are a short, squatty variety of bananas hailing from Latin America. These hearty fruits have recently surged in popularity for their exceptional nutrition and health benefits.

In this post, we will explore 11 research-backed burro banana benefits (also known as chunky bananas)

Do read the People Also Ask (FAQs) about this topic.

Key Takeaways

Packed with AntioxidantsContains high levels of phenolic compounds and carotenoids that neutralize free radicals to prevent disease
Support Heart HealthPotassium, vitamin C, B6, and antioxidants lower blood pressure and promote cardiovascular wellbeing
Improve DigestionExceptional nutrient density for minimal calories makes them an easy way to boost health
Boost ImmunityVitamin C, B6, and carotenoids regulate and strengthen immune function
Regulate Blood SugarCompounds help slow glucose absorption and modulate enzymes to reduce blood sugar spikes
Aid Vision HealthCarotenoids get absorbed into retinas, filtering blue light and preventing macular degeneration
Support Healthy PregnanciesNutrients like B6, C, and potassium aid tissue growth and regulate bodily changes
Improve Kidney HealthReduces oxidative stress and inflammation linked to kidney damage and disease
Provide High Nutrition for Low CaloriesExceptional nutrient density for minimal calories makes them easy way to boost health
Improve Nervous System HealthExceptional nutrient density for minimal calories makes them an easy way to boost health
Alleviate Stress & Improve MoodTryptophan, B6, C and magnesium regulate neurotransmitters to ease anxiety and promote relaxation
Burro Banana Benefits Key Takeaways

Burro Banana Benefits:

1Packed with Antioxidants
2Support Heart Health
3Improve Digestion
4Boost Immunity
5Regulate Blood Sugar
6Aid Vision Health
7Support Healthy Pregnancies
8Improve Kidney Health
9Provide High Nutrition for Low Calories
10Improve Nervous System Health
11Alleviate Stress and Improve Mood
Burro Banana Benefits

1: Packed with Antioxidants

  • Burro bananas contain high levels of phenolic compounds and carotenoids with antioxidant capacities.
  • Studies have extracted compounds like gallic acid, catechin, epicatechin, and dopamine from the peel and pulp with high in vitro antioxidant potential.

These antioxidants:

  • Neutralize free radicals to prevent oxidative damage to cells
  • Protect against:
    • Inflammation
    • Ageing
    • Neurodegenerative disease
    • and more
  • Burro bananas contain more total antioxidants than the common Cavendish varieties

Specific antioxidants in burro bananas like dopamine and gallic acid exhibit anti-cancer activities by inducing apoptosis in lab studies on human prostate, breast, and gastric cancer cells. More research is warranted to determine clinical applications, but findings indicate potent preventative potential.

2: Support Heart Health

With high potassium, vitamin C, vitamin B6, and antioxidant content, burro bananas offer an array of nutrients to keep your heart healthy.

  • Potassium counteracts the effects of sodium to lower blood pressure
    • Burro bananas contain over 500mg of potassium each – 15% of your daily needs
    • This mineral is essential for:
      • Proper muscle contraction
      • Nerve transmission
      • Fluid balance
      • Recovery after exercise
  • Additionally, early lab research indicates burro bananas may help:
    • Lower LDL “bad” cholesterol
    • Raise HDL “good” cholesterol
      to support healthy circulation
  • The fibre and antioxidants also promote overall cardiovascular well-being.

3: Improve Digestion

A single burro banana packs over 3 grams of fibre – helping normalize bowel movements and digestive health.

Studies show burro banana residue after juicing retains soluble fibre like pectin and inulin, which act as prebiotics. These nourish beneficial Bifidobacteria and Lactobacilli strains in the gut microbiome to reduce bloating, constipation, diarrhoea, and IBS symptoms.

Additionally, animal studies reveal banana extracts increase nutrient absorption, stomach mucus production, and other gastric protective effects – preventing ulcers.

4: Boost Immunity

The wide range of vitamins and phytonutrients in burro bananas, especially vitamin C, vitamin B6, and carotenoids, help regulate and strengthen immune function.

  • Vitamin C enhances immunity in various ways
    • Promoting phagocyte production and activity
    • Boosting NK cell proliferation
  • Burro bananas provide over 15% of your daily vitamin C needs
  • Carotenoids like alpha-carotene and beta-carotene also benefit immune activity by:
    • Increasing growth factor secretions in lymphocytes
  • Plus hundreds of other phytochemicals exhibit:
    • Antibacterial
    • Anti-inflammatory
    • Immune-regulating activities

5: Regulate Blood Sugar

Despite the sweet taste, burro bananas have a low glycemic index of 30 when ripe.

Studies show banana consumption (beyond just burro) significantly:

  • Lower fasting blood sugar in diabetic patients
  • Improve insulin sensitivity

Unripe burro bananas exhibit even greater glycemic control. The resistant starches and pectin formulations help:

  • Slow glucose absorption
  • Modulate key enzymes linked to gluconeogenesis
  • Reducing blood sugar spikes after meals

These effects are due to compounds like gallocatechin and dopamine as well as polysaccharide-protein complexes innately found in burro bananas.

More human research is needed on burro bananas specifically, but findings conclusively show stabilized glycemic responses.

6: Aid Vision Health

Lutein, zeaxanthin, alpha-carotene and beta-carotene levels in burro bananas support eye and vision health in various ways.

  • These carotenoids get absorbed into the macular pigment of retinas to:
    • Filter blue light
    • Quench free radicals

Results from cohort studies reveal high intakes of these burro banana carotenoids significantly:

  • Reduce the risk of cataracts
  • Delay age-related macular degeneration by 25% or more
  • Lutein and zeaxanthin may also slow the progression of diabetic retinopathy

Beyond the carotenoids, vitamin C protects retinal tissues to further promote healthy vision as we age.

7: Support Healthy Pregnancies

The vitamin B6, vitamin C, potassium, and other nutrients in burro bananas offer important benefits for expecting mothers and developing babies.

  • Vitamin B6 helps:
    • Properly form tissues and organs during fetal development
    • Regulate hormones and bodily changes in mothers
    • Burro bananas provide over a quarter of pregnant women’s daily recommended B6 intake
  • Vitamin C aids:
    • Iron absorption & production of collagen for placenta and baby tissue growth in utero
    • Expecting mothers better absorb other nutrients
  • Potassium regulates:
    • Fluid balance
    • Blood flow to reproductive organs during pregnancy as well

8: Improve Kidney Health

Research suggests burro bananas improve kidney function by reducing oxidative stress and inflammation.

In rats with renal ischemia injury, burro banana peels significantly:

  • Restored antioxidant enzymes
  • Oxygen radical absorbance capacity
  • Lowered inflammatory cytokines linked to kidney damage

Other rat studies note burro banana consumption protects kidneys from toxin-induced necrosis and early fibrosis following chemotherapy medications.

Human studies are limited, but findings suggest kidney protective effects.

9: Provide High Nutrition for Low Calories

As a final health benefit, burro bananas provide exceptional nutrient density for a low-calorie, versatile fruit.

  • Just a 6-8 inch burro banana contains around 90-120 calories yet packs:
    • Over 400mg of potassium
    • 2-3 grams fiber
    • 15% vitamin C
    • 10% vitamin B6
    • 12% manganese along with magnesium, vitamin A, folate and more

Compare this to common Cavendish bananas providing just:

  • 300mg potassium
  • 3 grams fiber
  • Under 10% of your daily nutrient needs
  • Plus burro bananas have a lower glycemic load

Given the small serving needed for high nutrition, burro bananas prove an easy, low-calorie way to provide your body with diverse compounds linked to better health.

10: Improve Nervous System Health

The potassium, B vitamins and phytochemicals in burro bananas help regulate nervous system activity and prevent neurodegeneration.

  • Potassium facilitates electrical conduction across neurons
  • The B vitamins manage neurotransmitter synthesis
    • All supporting healthy nerve signalling
  • Additionally, burro bananas contain high levels of tryptophan and antioxidant carotenoids that cross the blood-brain barrier to promote:
    • Growth of brain cells
    • Communication between neurons
  • Tryptophan boosts mood-regulating serotonin
  • Tyrosine and lutein also delay cognitive decline by blocking the decomposition of neurotransmitters linked to the loss of:
    • Memory
    • Motor control as we age

Human and animal studies alike reveal banana consumption preserves brain volume and improves scores on memory tests. Findings are positive for preventing mood disorders, Parkinson’s disease, Alzheimer’s disease and more with burro banana nutrition.

11: Alleviate Stress & Improve Mood

The tryptophan, vitamin B6, vitamin C and magnesium in burro bananas help regulate hormones and neurotransmitters to ease stress and anxiety.

  • Tryptophan boosts serotonin production in the brain
    • Known as the “feel good” neurotransmitter that promotes:
      • Positive mood
      • Relaxation
  • Vitamin B6 aids the conversion of tryptophan to serotonin
  • Vitamin C recycles oxidized serotonin
  • Magnesium calms the nervous system during adrenal stress responses
  • Low magnesium relates directly to:
    • Anxiety
    • Depressed moods

Together, these burro banana nutrients deliver natural support after difficult days. The mellow sweetness while taking a mental break to eat the fruit further promotes contentment and stress relief.

Top 5 Ways to Enjoy Burro Bananas

  1. Add fresh slices to oatmeal, yogurt, cottage cheese or smoothies
  2. Mash ripe burro banana as a binder for veggie or fruit pancakes
  3. Bake into high-fibre muffins or banana bread
  4. Roast or grill for caramelized sweetness
  5. Prepare chilled milkshakes blended with milk, honey and cocoa


In reviewing evidence-based health benefits, burro bananas prove more than just a fun, tasty fruit. The diverse vitamins, minerals, fibre and antioxidants support cardiovascular, digestive, immune, endocrine, visual, reproductive and renal health in various ways. They serve as an easy, nutritious addition to any diet.

While more clinical trials are needed, findings conclusively demonstrate burro bananas outclass Cavendish and apple banana varieties for antioxidant content, glycemic control and overall nutrition. So next time you shop for produce, opt for these chunky, sweet superfoods. Your body will thank you.

People Also Ask (FAQs)

Q) What is burro banana good for?

A) Burro bananas are good for several health benefits. They are packed with antioxidants, support heart health, and improve digestion. They contain high levels of phenolic compounds and carotenoids with antioxidant capacities. They are also high in potassium, vitamin C, vitamin B6, and other antioxidants, offering an array of nutrients to support heart health. A single burro banana packs over 3 grams of fibre, aiding in digestion and bowel movements.

Q) Which bananas are the healthiest?

A) All bananas have their health benefits, but burro bananas are known for their high antioxidant content compared to common Cavendish varieties. They also contain over 500mg of potassium each, which is essential for heart health.

Q) How much protein is in a burro banana?

A) One burro banana contains about 1 gram of protein. This is a relatively small amount of protein compared to other foods, such as meat, eggs, and dairy products. However, it is important to note that bananas are also a good source of other nutrients, such as potassium, fibre, and vitamin B6. These nutrients are essential for good health.

Q) What do burro bananas taste like?

A) Burro bananas have a sweet and creamy flavour that is similar to Cavendish bananas. However, they also have a slightly tangy flavour that is reminiscent of citrus fruits. Some people describe the taste of burro bananas as being similar to bananas foster or banana bread.

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Healthmeg is a team of curious fitness enthusiasts with a thirst for knowledge and a passion for sharing it. Our curiosity fuels our research, and our love for health and fitness guides our writing. We blend these ingredients with a skill for clear communication, crafting informative and engaging content for readers seeking to boost their health. We rely on accurate, evidence-based information and deliver trustworthy, science-backed knowledge to empower your fitness goals.
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