11 Evidence-Based Health Benefits of Bananas

Health Benefits of Bananas: Bananas are one of the healthiest, most handy, most tasty fruits you can buy, and they’re also one of the cheapest. As a result, they’re a wonderful alternative for anyone who wants to eat healthy. While they are native to Southeast Asia, they may be found growing in a variety of warm regions, making them available all over the world. The Cavendish variety, the most popular form seen in supermarkets, starts off stiff and green, but as it ripens, it turns golden, soft, and delicious. Bananas are high in vitamins and minerals, and they may help with weight loss, digestion, and heart health.

Bananas have 11 scientifically proven health advantages.

Packed with nutrients

Bananas are high in fiber and include a number of antioxidants. 1Trusted Source): One regular-sized banana (126 grams) also boasts:

  • 112 calories
  • 0 gram of fat
  • 1 gram protein
  • Carbohydrates: 29 g
  • 3 grams of fiber
  • 12 percent of the daily value of vitamin C (DV)
  • Riboflavin: 7% of the daily value
  • Folate: 6% of the daily value
  • Niacin: 5% of the Daily Value
  • Copper: 11% of the daily value
  • Potassium: 10% of the daily value
  • Magnesium: 8% of the daily value

One banana has roughly 112 calories and is almost entirely made up of water and carbohydrates. They are low in protein and fat. The carbohydrates in green, unripe bananas are primarily starch and resistant starch, a sort of indigestible fiber we’ll discuss later. The flavor of the fruit grows sweeter as it ripens, but the fiber content decreases.

It has the potential to lower blood sugar levels.

Soluble fiber is abundant in bananas. Soluble fiber dissolves in fluids and forms a gel during digestion. It’s also responsible for the sponge-like feel of bananas. Unripe bananas also contain resistant starch, which your body does not digest. These two forms of fiber, when combined, may help to keep blood sugar levels in check after meals. Furthermore, delaying the emptying of your stomach may aid with appetite control. This indicates that, despite their increased carbohydrate content, bananas will not cause significant blood sugar rises in healthy people. While persons with diabetes can eat bananas, eating a substantial piece in one sitting is not suggested.

It may help with digestion

Many health advantages have been attributed to dietary fiber, including better digestion. A medium banana has roughly 3 grams of fiber. A prebiotic is resistant starch, a form of fiber found in unripe bananas. Prebiotics make it through digestion and into your large intestine, where they feed the good bacteria in your gut. Furthermore, pectin, a fiber contained in both ripe and unripe bananas, may aid with constipation prevention and stool softening. Pectin may also help protect against colon cancer, according to certain test-tube studies, however, the more human study is needed to validate this advantage.

It might help you lose weight

There has been no direct research into the impact of bananas on weight loss. This popular fruit, on the other hand, has various characteristics that might make it a weight-loss-friendly meal. To begin with, bananas are low in calories. Despite the fact that the typical banana contains just over 100 calories, it is healthful and satisfying. Fiber from vegetables and fruits has been related to decreased body weight and weight loss on several occasions. Furthermore, because unripe bananas are high in resistant starch, they tend to fill you up and suppress your appetite. If you want to incorporate unripe bananas into your diet, prepare them like you would plantains.

It has the potential to improve heart health

Potassium is an essential nutrient for heart health, particularly blood pressure control. Despite its essential, few people consume enough potassium. Bananas are a convenient source of potassium, with a medium-sized banana (126 grams) supplying 10% of the daily requirement. A potassium-rich diet can aid in the reduction of blood pressure. Furthermore, prior research and animal studies show that people who consume a lot of potassium had a 27 percent decreased risk of heart disease.

Furthermore, bananas provide 8% of the daily value for magnesium, another mineral crucial for heart health. Magnesium shortage has been related to an increased risk of heart disease, high blood pressure, and blood fat levels. As a result, it’s critical that you consume enough of the mineral through food or supplements.

Antioxidants abound     

Bananas are a good source of dietary antioxidants, as are other fruits and vegetables. They include flavonoids and amines, which are both powerful antioxidants. Antioxidants have been linked to a variety of health advantages, including a lower risk of heart disease and degenerative diseases. They protect your cells from oxidative damage produced by free radicals. Free radicals can build up in your body without antioxidants over time and cause harm if their levels get high enough.

It’s possible that it’ll make you feel fuller

Bananas’ soluble fiber may help you stay full by bulking up your digestive tract and delaying digestion. Furthermore, bananas have a low calorie content for their size. Bananas are a more full snack than other foods like processed or sugary packaged snacks because of their low calorie and high fiber content. Protein is satisfying as well, but bananas are lacking in this component. So eat a sliced banana with protein-rich foods like Greek yogurt for a hunger-busting snack, or incorporate banana into a protein smoothie.

When unripe, it may help with insulin sensitivity

Insulin resistance is linked to a number of chronic illnesses, including type 2 diabetes. Several studies have found that consuming resistant starch on a regular basis — such as unripe bananas — can increase insulin sensitivity. This may increase your body’s sensitivity to this blood sugar-regulating hormone. More study is needed, however, to see how the resistant starch in bananas affects insulin sensitivity.

It has the potential to promote kidney health

Potassium is necessary for normal kidney function and blood pressure control. Bananas, which are high in potassium, may be especially useful for maintaining your kidneys in good shape. Potassium was associated to lower blood pressure and a slower course of renal disease in research including over 5,000 participants with early-stage chronic kidney disease. Some persons with advanced renal disease or who are on dialysis, on the other hand, must limit their potassium consumption. Before increasing your potassium consumption, talk to your doctor if you fall into one of these categories.

It’s possible that it’ll help with workout recovery

Bananas are sometimes referred to as the “ideal” sports food. This is because to their high quantity of easily digestible carbohydrates, as well as the minerals potassium and magnesium, which function as electrolytes. During strenuous activity, you lose electrolytes through perspiration. After sweating, resupplying your body with potassium and magnesium, such as by eating a banana, may help to decrease exercise-related muscular cramps and stiffness. However, there is a scarcity of particular studies on the benefits of bananas on exercise performance, cramping, and recuperation. Bananas, on the other hand, are a wonderful source of nutrients before, during, and after exercise.

Simple to include into your diet

Bananas are not only nutritious, but also one of the most practical snack foods available. They’re delicious as a topping on whole grain toast with peanut butter, and they’re fantastic in yogurt, cereal, and smoothies. You may also substitute them for sugar in baking and cooking. Bananas are also quite simple to eat and travel. They’re generally well accepted and digestible. You only have to peel them and you’re ready to go.

In Conclusion

Bananas are a popular fruit that may provide a variety of health advantages. Because of the fiber and antioxidant content, they may help with digestion and heart health. Plus, because they’re low in calories, nutrition-packed, and satisfying, they may help you lose weight. Bananas, both ripe yellow and unripe green, may fulfill your sweet taste while also keeping you healthy.

Check Out More At @usahealthline

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