12 Evidence-Based healthy benefit of banana

healthy benefit of banana: Bananas are fresh, versatile, and relatively cheap fruits. They’re filled with important nutrients and could benefit weight loss, digestion, and heart health.

Bananas are native to Southeast Asia but now develop in many heat climates world wide.

They’re an wonderful selection when you’re in including extra healthy fruits to your diet.

Bananas contain fiber and many helpful nutrients, including:

• potassium
• vitamin B6
• vitamin C
• various antioxidants and phytonutrients

Benefits

Here are 11 science-based health benefits of bananas.

1. Rich in nutrients

Bananas contain a good amount of carbs, water, fiber, and antioxidants but little protein and no fat.

One medium bananaTrusted Source contains:

• Calories: 112
• Fat: 0 grams (g)
• Protein: 1 g
• Carbs: 29 g
• Fiber: 3 g
• Vitamin C: 12% of the Daily Value (DV)
• Riboflavin: 7% of the DV
• Folate: 6% of the DV
• Niacin: 5% of the DV
• Copper: 11% of the DV
• Potassium: 10% of the DV
• Magnesium: 8% of the DV

2. May improve blood sugar levels

Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in liquid to type a gel. This could also contribute to a banana’s sponge-like textureTrusted Source.

Unripe (green) bananas also contain resistant starch, a kind of fiber that your body doesn’t digest.

Together, these two types of fiber could assist moderate your blood sugar levels after meals and regulate your urge for food by slowing the emptying of your stomach.

This signifies that regardless of their larger carb content material, bananas could not cause main spikes in blood sugar levels in people who don’t have diabetes.

However, for many who have diabetes, eating a large portion in one sitting could cause blood sugar levels to rise too high, so it’s best to stay to 1 banana at a time.

3. May assist digestive health

Dietary fiber has been linked to many health benefitsTrusted Source, including improved digestion.

Resistant starch, the sort of fiber found in unripe bananas, is a prebiotic. Prebiotics escape digestion and find yourself in your large gut, the place they turn out to be food for the beneficial bacteria in your gut (probiotics).

What’s extra, pectin — a fiber found in each ripe and unripe bananas — could assist prevent constipation and soften stools.

Some test-tube studies even counsel that pectin could help protect against colon cancerTrusted Source, though further analysis in people is required to study extra about this possible benefit.

4. May assist weight loss

No examine has instantly investigated the effects of bananas on weight loss. However, bananas have a number of attributes that might make them a weight-loss-friendly food.

Bananas have relatively few calories — simply over 100 calories in an common banana — but are nutritious and filling.

They’re also filled with dietary fiber and resistant starch, which can help you feel full longerTrusted Source and due to this fact reduce the frequency and size of your meals.

If you’d wish to include unripe bananas in your diet, try using them as you’d use plantains.

5. May assist heart health

Potassium is a mineral that’s important for heart health and especially for blood pressure management. However, few people get enough potassium in their diet.

Bananas are an incredible supply of potassium, with a medium banana offering 10% of the DV.

A potassium-rich diet might assist lower your blood pressureTrusted Source, reducing your risk of hypertension. A 2017 examine in mice also means that potassium could lower the risk of heart disease by 27%Trusted Source.

Additionally, bananas contain 8% of the DV for magnesium, one other important mineral for heart healthTrusted Source.

Magnesium deficiency (hypomagnesemia) could also be linked to an increased risk of heart disease, elevated blood pressure, and high levels of fat in the blood. Therefore, it’s important to get enough of this mineral from both your diet or supplements.

6. Full of antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas aren’t any exception.

They contain a number of types of potent antioxidantsTrusted Source, including flavonoids and amines. These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and macular degeneration.

Antioxidants assist prevent oxidative damage to your cells brought on by free radicals. If you don’t consume enough antioxidants, free radicals can construct up over time and cause hurt if their levels turn out to be high enough in your body.

7. May enable you to really feel fuller

The soluble fiber in bananas could assist keep you full by including bulk to your digestive system and slowing digestion.

Additionally, bananas are relatively low in calories for his or her size.

Combined, the low calorie and high fiber content material of bananas make them a more filling snackTrusted Source than another choices, such as processed or sugary boxed snacks.

Protein is filling, but bananas are low in this macronutrient. For a hunger-reducing snack, you possibly can try eating a sliced banana with a protein-rich food such as Greek yogurt or mixing a banana right into a protein shake.

8. May improve insulin sensitivity when unripe

Insulin resistance is a big risk issue in a number of chronic diseases, including type 2 diabetes.

Studies counsel that regularly eating resistant starch could (*12*), making your body extra aware of the blood sugar-regulating hormone insulin.

But extra analysis is required to analyze how the resistant starch in bananas would possibly have an effect on insulin sensitivity.

9. May improve kidney health

Potassium is important for healthy kidney perform and blood pressure regulation.

As an incredible dietary supply of potassium, bananas might be especially helpful for keeping your kidneys healthy.

A 2019 studyTrusted Source that included more than 5,000 people with early stage chronic kidney disease linked potassium with lower blood pressure and a slower development of kidney disease.

However, some people who’ve late stage kidney disease or are present process dialysis want to limit their potassium intake. If you fall into one of these classes, communicate with a healthcare skilled before growing your potassium intake.

10. May assist exercise restoration

Bananas are sometimes known as the proper food for athletes. This is essentially due to their content material of simply digested carbs together with potassium and magnesium, which act as electrolytesTrusted Source.

You lose electrolytes through your sweat during vigorous exercise. Resupplying your body with potassium and magnesium after sweating could reduce exercise-related muscle cramps and soreness.

Specific analysis on the effects of bananas on exercise efficiency, cramping, and exercise restoration is missing. But bananas can present wonderful nutrition before, during, and after exercise.

11. Easy so as to add to your diet

Bananas aren’t only healthy and tasty but also handy.

They make an incredible addition to yogurt, cereal, or smoothies, and they work nicely as a topping for whole grain toast with peanut butter. You may even use them in place of sugar in your baking and cooking.

Bananas are also easy to move and are normally nicely tolerated and simply digested. All it’s worthwhile to do is peel them and you’re good to go.

12. Vitamin C Supercharge:

Bananas are not just about the potassium – they’re also bursting with vitamin C, giving your immune system an extra boost to fight off those pesky colds.

Frequently requested questions

Is it good to eat a banana every day?

Bananas are healthy, delicious, and versatile fruits. They’re full of nutrients that might assist prevent constipation, improve digestive and gut health, and promote restoration from intense activity.

Eating one banana per day will present:

• 12% of the DV for vitamin C
• 10% of the DV for potassium
• 8% of the DV for magnesium

Eating one banana per day is a healthy possibility. But since most of the calories in bananas come from carbs, eating too many bananas could result in high sugar intake, which might result in high blood pressure.

What are the benefits of eating a banana?

Bananas are a nutritious, low calorie fruit that will assist:

• improve blood sugar levels
• prevent constipation
• improve gut, kidney, and heart health
• assist in weight loss
• keep you feeling full
• assist post-exercise restoration

What is the best time to eat bananas?

Bananas are a common breakfast food as a result of they’re nutritious, filling, and easy to eat.

However, since bananas are high in carbs, they could increase blood sugar levels in people with sort 2 diabetes. Pairing a banana with a food that’s high in protein and fat, such as Greek yogurt, could also be extra helpful.

Pros:

1. Packed with Nutrients: Bananas are like little bundles of goodness, crammed with vitamins and minerals like potassium, vitamin C, and vitamin B6. They’re just like the superheroes of the fruit world, right here to avoid wasting the day!
2. Energy Boost: Need a pick-me-up? Forget about energy drinks, simply seize a banana! They’re nature’s energy bars, excellent for fueling up before a workout or battling the mid-afternoon droop.
3. Good for Your Gut: Bananas are like friendly little helpers to your tummy. They’re loaded with fiber, which retains issues shifting alongside easily in your digestive system. Think of them because the janitors of your intestines, keeping every little thing clear and tidy!
4. Heart Health: Your ticker will thanks for munching on bananas. They’re low in sodium and high in potassium, which helps to keep your blood pressure in examine. It’s like a love letter to your heart!
5. Mood Booster: Feeling a bit down in the dumps? Bananas contain tryptophan, a mood-regulating substance that may assist elevate your spirits. So next time you are feeling blue, peel open a banana and let the good vibes circulation!
6. Convenient and Portable: Bananas are the last word snack on the go. They come in their very own pure packaging and require zero prep work. Just seize and go! They’re just like the quick food of the fruit world, minus the guilt journey.
7. Versatile: Whether you slice them onto your morning cereal, mix them right into a smoothie, or get pleasure from them straight-up, bananas are endlessly versatile. They’re just like the chameleons of the fruit bowl, adapting to any state of affairs with ease.

Cons:

1. High in Sugar: While bananas are undoubtedly nutritious, they’re also a bit on the sweet side. If you are watching your sugar intake, you would possibly wish to keep an eye in your banana consumption. Otherwise, you would possibly find yourself bouncing off the partitions like a hyperactive monkey!
2. Quick to Ripen: Bananas have a frustratingly quick shelf life. One minute they’re completely ripe, and the next, they’re lined in brown spots. It’s like they’ve a secret expiration date that only they learn about!
3. Not for Everyone: Believe it or not, some people are allergic to bananas. It’s a uncommon condition, but when you’re one of the unfortunate few, bananas can cause something from itching and swelling to extra critical reactions. It’s like nature’s way of enjoying a merciless joke on you!
4. Not a Complete Meal: While bananas are an incredible snack, they don’t seem to be exactly a full meal deal. Sure, they’re going to tide you over for a bit, but when you’re on the lookout for something extra substantial, you would possibly wish to pair your banana with a little something extra. Otherwise, you will be hungry once more before you understand it!
5. Limited Shelf Life: Unlike some fruits that appear to final eternally in the fridge, bananas tend to go dangerous fairly quickly. Before you understand it, they’re going to be too mushy to eat and you will be left questioning the place all of it went flawed. It’s like a race against time every time you purchase a bunch!
6. Calorie Content: While bananas are a healthy snack possibility, they don’t seem to be exactly calorie-free. If you are watching your waistline, you would possibly wish to keep monitor of what number of bananas you are munching on all through the day. Otherwise, you would possibly end up in a slippery slope in direction of banana-induced weight gain!
7. Not Always Available: Depending on the place you live, bananas may not all the time be in season or available. Sure, you possibly can most likely discover them at your native grocery retailer year-round, but there’s something particular about sinking your teeth right into a fresh, domestically grown banana. It’s like tasting a little piece of tropical paradise, proper in your personal yard!

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Takeaway (healthy benefit of banana)

Bananas are a popular fruit with many potential health benefits.

They could improve your digestion and heart health, because of their fiber and antioxidant content material. Plus, they could assist weight loss as a result of they’re relatively low in calories, nutrient-dense, and filling.

Both ripe (yellow) bananas and unripe (green) bananas can fulfill your sweet tooth and assist keep you healthy.

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