Thursday, February 29Food Security Matters

Puso ng Saging: 10 Health Benefits of Banana Flower, and Side Effects

Are you looking for a new twist to your usual vegetable dishes? Or maybe you’re searching for natural remedies to improve your health and wellness. Look no further than the banana flower, also known as “puso ng saging” in Tagalog. This often overlooked part of the banana plant is packed with essential vitamins and minerals that can benefit not only your physical health but also your mental well-being. In this blog post, we’ll explore the top 10 health benefits of banana flowers while shedding light on some possible side effects. Plus, we’ve got some delicious recipes featuring puso ng saging that will surely satisfy your taste buds! So sit back, relax, and let’s jump into everything you need to know about this amazing superfood.

What is Banana Flower

Banana flower, also known as banana blossom, banana heart, or “puso ng saging” in Tagalog, is a large maroon-colored cone-shaped flower that grows at the end of a cluster of bananas. It is commonly found in Southeast Asian cuisine and has been traditionally used for medicinal purposes due to its high nutrient content.

Banana flower

The appearance of a banana flower may vary depending on its maturity. Younger flowers are cylindrical with tightly packed layers while older ones have opened up and are more spread out. The outermost layer is made up of dark purple bracts that protect the inner layers where the edible parts can be found.

Not all varieties of bananas produce edible flowers, but the saba variety is said to have the best-tasting blooms. Saba banana flowers are shorter and bigger than regular bananas and are often used for cooking rather than eating raw.

To prepare a banana flower for cooking or consumption, remove the tough outermost bracts until you reach the tender yellowish-pink petals inside. These can be eaten raw or cooked in various dishes such as salads, stews, curries, and soups.

Banana Flower Nutrition

Banana flower is a highly nutritious food that offers numerous health benefits. This flower has an impressive nutritional profile and is packed with vitamins and minerals.

One cup of the cooked banana flower contains about 3 grams of protein, 150 milligrams of potassium, 11 percent of the recommended daily intake (RDI) for iron, and 26 percent RDI for magnesium. It’s also high in fiber which helps to promote healthy digestion.

In addition to these essential nutrients, banana flowers are rich in antioxidants such as flavonoids and phenolic acids that help protect against cell damage caused by free radicals.

Furthermore, banana blossom contains vitamin C which plays a vital role in boosting the immune system while promoting collagen synthesis responsible for maintaining healthy skin and joints. Vitamin E found in this flower fights oxidative stress while protecting cells from potential damage.

The nutritional composition of banana blossom (also known as banana flower or banana heart) per 100 grams can vary slightly depending on the source and maturity of the blossom. Here is an approximate overview of the nutritional values:

  • Calories: 75 kcal
  • Carbohydrates: 17 grams
    • Dietary Fiber: 5 grams
  • Protein: 1.6 grams
  • Fat: 0.6 grams
  • Vitamin C: 5 milligrams
  • Iron: 1 milligram
  • Potassium: 490 milligrams
  • Calcium: 37 milligrams

Banana blossom is low in calories and fat while providing a good source of dietary fiber and various nutrients. It is rich in potassium, which is important for maintaining healthy blood pressure levels and supporting proper muscle function. The blossom also contains iron, which is essential for red blood cell production and oxygen transport.

Please note that these values are approximate and can vary depending on the specific source, preparation, and cooking methods.

10 Health Benefits of Banana Flower

Banana flowers are not just a decorative addition to your plate but also an excellent source of nutrients that can offer numerous health benefits. Here are the top ten health benefits of banana flower:

1. Aids digestion: Banana flowers have a high fiber content that promotes healthy digestion and prevents constipation.

2. Regulates menstrual cycle: Bananas contain natural compounds like ethanolic extracts and tannins that help in regulating menstrual cycles.

3. Helps manage diabetes: The presence of glycosides in banana flowers helps regulate blood sugar levels by reducing glucose absorption from the gut.

4. Boosts immunity: Banana flower contains antioxidants like vitamin C, which helps boost your immune system and protect against diseases.

5. Enhances heart health: Potassium-rich banana flower reduces the risk of cardiovascular disease by regulating blood pressure levels.

6. Improves kidney function: Banana flowers possess diuretic properties that improve kidney function while preventing urinary tract infections (UTIs).

7. Reduces anemia risk: Iron-rich banana flowers help prevent anemia caused due to iron deficiency by increasing hemoglobin production.

8. Prevents cancer growth: Banana flowers have anti-cancer properties due to their antioxidant flavonoids which inhibit tumor cell proliferation

9. Promotes lactation for nursing mothers: Studies suggest that consuming bananas during pregnancy may increase milk supply after delivery

10. Improves skin health: Vitamin E present in bananas offers significant benefits for the skin including protection against pollution & UV rays

Incorporating this versatile ingredient into your diet through salads, curries or stir-fries can certainly provide you with these amazing health benefits!

Possible Side Effects and Dangers of Eating Banana Flower

While the banana flower is packed with nutrients and health benefits, it’s important to be aware of possible side effects and dangers associated with consuming it.

Some people may experience allergic reactions to banana flowers. Symptoms can include itching, hives, swelling of the face or mouth, and difficulty breathing. If you have a known allergy to bananas or other fruits in the same family as bananas (such as avocados), you should avoid eating banana flowers.

Eating too much banana flower can lead to digestive issues such as bloating, gas, and diarrhea. This is because it contains high levels of dietary fiber which can be difficult for some people to digest.

Pregnant women should consume banana flowers in moderation as they contain tannins that could potentially cause contractions in the uterus leading to premature labor.

As with any food or supplement intake, it’s always best to consult your doctor before adding banana flowers to your diet especially if you have underlying medical conditions or allergies.

Puso ng Saging Popular Recipes

Puso ng Saging is a versatile ingredient in Filipino cuisine. It’s commonly used in dishes like Ginataang Puso ng Saging (banana flower cooked in coconut milk) and Kilawing Puso ng Saging (banana flower ceviche). However, there are many other ways to enjoy this nutritious ingredient.

  • One popular recipe that uses puso ng saging is the Adobong Puso ng Saging. This dish involves sautéing garlic and onions before adding sliced pork belly and chopped banana flowers. Soy sauce and vinegar are then added for flavor, resulting in a savory dish perfect with steamed rice.
  • Another great recipe using puso ng saging is the Lumpiang Prito filled with shredded banana flowers mixed with ground pork or shrimp. The mixture is wrapped in lumpia wrappers and then deep-fried until crispy golden brown.
  • For those who prefer plant-based options, there’s also vegan Kare-kareng Gulay made with boiled banana flowers mixed with eggplant, green beans, and string beans simmered in a peanut butter sauce served over hot white rice.

With its delicious taste and numerous health benefits, it’s no wonder why puso ng saging has become an important ingredient among Filipinos. Whether you’re incorporating it into classic dishes or trying out new recipes together, there are endless possibilities when cooking with this nutritious flower!


The banana flower is a highly nutritious and versatile ingredient that offers several health benefits. From improving digestion to reducing cholesterol levels and managing diabetes, incorporating this superfood into your diet can do wonders for your overall wellness.

However, it’s important to note that consuming too much of it may have adverse effects on some individuals. As with any new food item you plan to include in your diet, it’s always best to consult with a healthcare professional before making any drastic changes.

So go ahead and add some banana flower dishes to your menu! With its delicious taste and numerous health benefits, what’s not to love about this amazing tropical ingredient?

Note: This article also answers the following local questions:

  • Puso ng saging side effects
  • Puso ng saging for diabetes
  • Banana heart benefits
  • Puso ng saging recipe
  • Puso ng saging in English (banana flower)
  • Puso ng saging nutrients
  • Puso ng saging uric acid
  • Benepisyo ng puso ng saging
  • Bitamina ng puso ng saging
  • Side effect ng puso ng saging

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