Health benefits of bananas this curved yellow fruit is one of the most widely consumed fruits in the world there are course multiple species but they all have an elongated and curved shape and bananas are used for cooking.
It may be referred to as plantains so there’s a lot of potential health benefits many of them are related to potassium and fiber research both of which are contained in bananas so some of these studies are not important specific to bananas but to their content, this includes reduced blood pressure reduced risk of cardiovascular disease and reduced risk of stroke children.
Which consumed one banana per day had a reduced risk of asthma by 33 percent food high in fiber content has been shown to reduce the risk of colon cancer may help with leukemia it helps maintain a preserved muscle mass and preserve bone mineral density can help reduce the risk of kidney stone formation and diabetes and potentially preserved memory and mood as far as nutritional content goes this first thing is Nutrition Facts label.
You can see one medium yellow banana has approximately a hundred calories very little fat cholesterol or sodium has about twelve percent of your daily value of potassium also has carbohydrates mostly in the form of fiber and sugar and a little bit of protein here you see the vitamin and mineral content of bananas it’s specifically high in vitamin b6 in vitamin C but it also has trace amounts of vitamins B one two three five nine as well as choline and four metals and minerals.
You can see it it has manganese and potassium and also trace amounts of iron mag phosphorus and zinc and then also I added on here that there’s also biotin and copper ten percent each not on this list in summary bananas is readily available food that is nutritionally dense and absolutely packed with minerals vitamins and fiber they also appear to provide a variety of health benefits especially related to heart and vascular disease more research is required to identify exactly what those benefits are you
Bananas are very healthy and delicious. It contains many important nutrients and offers digestive, heart health, and weight loss benefits. Aside from being very nutritious, they are also a very appropriate snack.
Benefits of Banana
Bananas contain many important nutrients.
Bananas contain nutrients that help lower blood sugar levels.
Bananas can improve digestive health.
Bananas can help you lose weight.
Bananas can support heart health.
Bananas contain powerful antioxidants.
Bananas can help you feel full.
Raw bananas can improve insulin sensitivity.
Bananas can improve kidney health.
Bananas can benefit from exercise.
Bananas can be easily added to your diet your.
Protein: 1.1 grams
Carbs: 22.8 grams
Sugar: 12.2 grams
Fiber: 2.6 grams
Fat: 0.3 grams
People prefer eating high-fiber foods as they are good at preventing heart attacks. Bananas are filled with potassium, an essential macronutrient. It is an electrolyte that keeps the flow of electricity all over the body. This electric charge keeps our hearts beating. The high potassium and low soda content in bananas protect the cardiovascular system against high Blood pressure. Researches have suggested that potassium in bananas plays a very significant role in maintaining arterial health. Higher potassium content means less hardening of the arteries. A medium-sized banana has about 118 mg of potassium. Moreover, bananas have a decent amount of magnesium as well which is also good for heart health.
Banas promotes the feeling of fullness hence makes you less hungry and helps in weight loss. This is because bananas are high in anti-starch which is an indigestible carb and has the same functions as the soluble fiber in the body. The green bananas contain a big proportion of this starch. While the yellow, tear bananas have less content of resistant starch and total fiber. But they do have a great amount of soluble fiber. Scientifically, both pectin and resistant starch have satiety effects and promote the fullness feeling after meals.
Next time when someone tries to tell you to eat carrots for improved vision, tell them it’s time for a change. This fruit is enriched with an enormous amount of vitamin A which is very helpful in protecting our vision. This vital vitamin contains compounds that preserve the membranes around the eyes. They are also a component of the protein that helps in bringing light to the corneas. Bananas also prevent muscular degeneration which
is an incurable condition that blurs vision.
Some scientists believe that a modest intake of bananas protects our bodies against kidney cancer. Research has suggested that women who eat more bananas and other fruits have fewer chances of developing kidney cancer than those who didn’t. The anti-cancer property of bananas is due to the antioxidant phenolic compounds. So, eat bananas daily and enjoy a low risk of developing kidney cancer.
Energy nutrition for athletes
The average banana contains about 105 calories compared to 144 calories per serving of potatoes. In this way, bananas become cheap as a source of energy. With a glycemic index of 51, they are used as a quick nutritional energy boost for training and endurance sports.
The bioactive matter in bananas contains several strong antioxidants (bananas have more than 1000 mmol TE in ORAC units, comparable to kiwi) and are therefore useful for protecting the body from inflammatory and oxidative stress. They may protect against age-related or other chronic degenerative diseases.
Lowering blood pressure and cardioprotective effect
High potassium levels, along with low sodium levels, are likely responsible for their ability to lower blood pressure. It is believed that potassium deficiency is an important factor in high blood pressure, mainly because it helps lower sodium levels in the blood. Several studies have found that eating several bananas a day results in a 10% reduction in blood pressure in a week, and 5 bananas a day is half as effective as taking antihypertensive drugs.
Control blood sugar levels and metabolic syndrome
Diabetics would benefit from consuming unripe bananas rather than ripe bananas, which have glycemic indexes of 43 and 74 and cause blood sugar to rise to an average of 62 and 106, respectively, due to their higher starch content compared to sugar. on unripe bananas.
The high fiber content in bananas makes them ideal as a low-calorie whole-grain food for overweight people. The persistent starch in unripe bananas and plantains can replace high-calorie, starchy foods, and their benefits go beyond diabetes control to improve dyslipidemia and control weight. It also increases satiety and reduces overall energy intake.
Banana plays a huge role in improving digestion. A typically estimated banana contains about 3 grams of fiber which makes it a good fiber source. The motivation behind why banana enhances gut health is the presence of 2 important fibers i.e. pectin and resistant starch. Pectin is reduced in ripe bananas because if the banana ripens when ripe, then the pectin is reduced in it. Resistant starch is usually present in unripe bananas.
The function of anti-starch is to survive the digestion process and end up in the large intestine. Moving into the large intestine, it is converted into food for the good gut bacteria. While pectin also plays a role in protecting against colon cancer. Let’s talk about the role of bananas in weight loss. There is no scientific data available on the role of bananas in weight loss.
However, this fruit does have some standards that make it weight loss friendly. They have low calories. A normal banana has about 100 calories or more and it’s all said and done it is very filling and better. Unripe bananas are filled with starch that’s why they are very substantial and reduce hunger.
Rich in antioxidants
Antioxidants are very important for our bodies. They not only remove the free radicals that are baleful to our health but also keep us young and beautiful. Various cell reinforcements are available in bananas yet the main ones are dopamine and catechins. These compounds low the chances of heart disease and other degenerative illnesses. There is some misinterpretation about the dopamine antioxidant in bananas. Many people think about it as the happy hormone or chemical in our brain. While in actuality, this dopamine doesn’t cross the blood-cerebrum fence. Rather, it is simply a strong and effective antioxidant that eradicates illness and other diseases.
One of the most prevalent diseases across the world is type 2 diabetes. Children, adults, and elders almost everyone has become a victim of it. Studies have shown that consuming about 30gm of starch each day will improve insulin sensitivity by 50%. You know where to get your starch from, right? Bananas especially the unripe ones are an excellent source of resistant starch. And the plus is that they improve insulin resistance. Scientists believe that more study is needed on the banana’s function in improving insulin resistance.
Potassium in a banana is very beneficial. It is very useful for pregnant women. Studies have shown that ladies who ate potassium before origination or have a significant degree of potassium brought forth the young men when contrasted with the ones who don’t. Another function of the banana is to help to reduce gestational diabetes. Gestational diabetes is an issue that many pregnant women suffer from. Generally, it is due to a lack of sleep. Because of the tryptophan and magnesium, which ensures the expecting ladies require a decent night’s rest.
Banana nutrition facts (150 g)
|ENERGY||134 KCAL 559 KJ||6,7%|
Best for athletic performance
You might have noticed that athletes prefer eating bananas or banana smoothies. This is because bananas are considered the perfect athletic food because of the mineral content and digested carbs in them. It also helps in reducing the muscle cramps which athletes face due to exercise. Nobody has figured out the actual reason behind cramps but generally, it is said that it is due to dehydration and electrolyte imbalance. Studies have shown that bananas provide nutrition before and during strength exercises.
A lot of people in the surrounding suffer from depression. Sometimes it’s us or our loved ones. Here’s when bananas come to the rescue. They are known to lessen depression and its symptoms effectively due to the presence of tryptophan. Our body converts the tryptophan into serotonin, which is a mood-enhancing neurotransmitter in our brain. Also, the magnesium and Vitamin B6 in bananas help us sleep better and provide relaxation to our tired muscles. Moreover, the tryptophan in bananas is reputed for its sleep-inducing characteristics.
Bananas probably won’t be plentiful in calcium yet that being said they are known to keep the bones strong. Studies have suggested that bananas are rich in a compound named Fructooligosaccharides. These compounds are nondigestive carbs that promote probiotics that are easily digestible and thus increase the body’s ability to absorb the present calcium.
Easy to add to diets
Banas is tremendously healthy and easy to add to your diet. You can even snack on this fruit. If you are quitting on sugar you can replace bananas with them. It satisfies the sweet tooth incredibly. You also add it in yogurt, morning cereals, and smoothies as well. Another plus about bananas is that they don’t have any pesticides on them. This is due to their thick and protective peel.
Prevent kidney tumors
Although there are 75 or more servings of fruit or vegetables per month that are known to protect about 40% against renal cell carcinoma, this effect is most pronounced with banana consumption. The potassium in bananas has tremendous health benefits including kidney health. Studies have shown that women who ate 2-3 bananas every week have 33 % fewer chances of developing kidney stones. Eat bananas to have a healthy and strong, stone-free kidney.
Protection against colon cancer
Persistent starch can also help reduce or dilute the levels of toxic substances such as ammonia in the stool and N-nitroso compounds in the lumen of the colon, but this is still being investigated. If emphasized, bananas have a role in preventing colon cancer because of the presence of pieces of carbohydrates (slowly digested carbohydrates).
Relieves stomach and ulcers
Bananas cure stomach ulcers. They balance the pH of the stomach and repair the mucous membrane, which reduces pain. The fiber content makes it easier for food to move through the intestines faster, which helps prevent reflux.
Regular consumption of bananas protects against heartburn by thickening the protective lining of the stomach and preventing damage from hydrochloric acid. The protease inhibitors in bananas eliminate stomach bacteria that can cause heartburn.
The benefits of bananas for men include a number of health benefits for men and are packed with nutrients.
Potassium, the main nutrient present in bananas, is helpful in increasing the production of the male sex hormone testosterone and these hormones work to increase libido. An element found in bananas, which we know as tryptophan, is helpful in increasing the secretion of serotonin, its effect can be used to improve mood and also works to increase sexual desire in men. The manganese and magnesium in bananas promote prostate health and contribute to the optimal functioning of the reproductive organs.
Bananas are the best source of bromelain and B vitamins, which also regulate the hormone testosterone and increase sexual desire, performance, and overall masculinity. Bananas being a good source of carbohydrates increase energy levels and also increase blood flow to the male reproductive organs and help in increasing libido.