Do you know banana benefits? Banana fruit is wonderfully tasty and easy to eat. The majority of the American population consumes more bananas than any other fresh fruit each year.
It is not only easy to prepare but also offers several health benefits. In this post, we go over the health benefits of bananas and their nutritional value.
Banana Nutrition Facts Information
In addition to many antioxidants, bananas provide a considerable amount of fiber and more elements. According to Harvard One serving, or one medium ripe banana contains:
- 3 grams of Fiber
- 14 grams of Sugar
- 0 grams of Fat
- 29 grams of Carbs
- 1 gram of Protein
- 12% of the recommended dietary intake (RDI) of Vitamin C
- 10% of the RDI of Potassium
- 7% of the RDI of Riboflavin
- 8% of the RDI of Magnesium
- 11% of the RDI of Copper
- Between 105 and 114 calories in one medium-sized banana.
It is a very healthy and satisfying fruit. Almost the entire composition of a banana is water and carbohydrates. They are also very low in protein and fat so most people can consume them safely.
Health Bananas Benefits
The banana is maybe one of the fruits we consume most frequently. Numerous qualities and advantages for our health are hidden behind the attractiveness of this tasty and useful food. We all know that bananas are related to energy and potassium, but there are many more nutrients that they provide.
There are several ways to consume bananas, they can be whole, in fruit salads, ice creams, juices, and even dehydrated bananas. This last option is gaining popularity because the nutrients and other qualities are more concentrated. Because of this, it is eaten by athletes as a long-lasting and healthy snack.
Bananas are famous for giving people energy, making them a staple in the diets of athletes and sportspeople. These are some of its most important benefits:
Could promote weight loss
When comparing the nutrients they have, a banana contains very low calories. In addition, its high soluble fiber content helps keep us full for longer. That is why it is recognized as a food that promotes weight loss.
Promote Heart Health
Banana is a high source of potassium, an essential mineral for maintaining heart health and controlling blood pressure. Research indicates that many people have trouble getting enough potassium in their diets.
Bananas also include magnesium, an important mineral for maintaining heart function. A lack of magnesium is associated with an increased risk of heart disease, higher levels of fat in the blood, and high blood pressure.
Consuming bananas frequently can help meet the minimum requirements needed by a person suffering from heart disease. However, this is only an aid, your doctor will be able to indicate an additional supplement if necessary.
Promotes Digestive Health
Fiber consumption is directly related to digestion and its proper functioning. The banana has approximately 3 grams of fiber, which makes it a powerful food to promote the digestion process. Also, green bananas are high in resistant starch, a probiotic fiber.
Probiotics can bypass digestion and end up in the large intestine to feed good bacteria. Additionally, the fiber pectin, also found in bananas, may help prevent colon cancer.
Rich in antioxidants
Antioxidants abound in a variety of fruits and vegetables including bananas in all versions. Antioxidants have been associated with a lower risk of heart disease and many degenerative diseases.
Bananas are rich in 2 of the most powerful antioxidants: flavonoids and amines. Without antioxidants, free radicals can reach very high levels in the body and accumulate over time.
Could make you feel fuller
The soluble fiber in bananas can help you feel fuller longer by slowing down digestion and bulking up your digestive system. Although bananas are low in protein, the protein contained in plantains is high quality and also filling.
You can try topping your banana with some greek yogurt or peanut butter for a delicious and satisfying high-protein snack.
Can enhance renal health
Potassium is essential to maintain healthy kidney function. Those people who suffer from chronic kidney disease do not maintain the necessary potassium levels. Bananas can help you get the potassium your body needs.
Help to Control Insulin Sensitivity
People who suffer from insulin resistance are highly likely to get type 2 diabetes and other chronic diseases. Fortunately, bananas possess the peptide hormone that controls the metabolism of carbohydrates, lipids, and proteins.
By controlling metabolism, bananas can reduce the risk of suffering from these types of diseases. Also, bananas facilitate the absorption of glucose from the blood into the cells of the liver, fat, and skeletal muscle.
Additionally, consuming the resistant starch included in green bananas can increase your body’s responsiveness to this hormone that controls blood sugar.
Can aid recovery after exercise
Bananas could also be the ideal fast food for athletes and sportspeople. This is mainly because it is an easily absorbed carbohydrate and contains the electrolytes magnesium and potassium that are needed for recovery.
When you exercise, you sweat electrolytes and it’s important to replenish them after a hard workout. Muscle cramps brought on by exercise can be lessened by replenishing your body with potassium and magnesium by eating a banana. In general, bananas are a great source of quick fuel for your workout, whether it’s before, during, or after.
Simple to Include in Any Diet
Eating bananas at any time of the day is allowed in most diets. If you don’t like it on its own, you can accompany it with yogurt, cereal, peanut butter sandwich, jelly, or smoothies. In addition, they are portable, generally well tolerated, and easy to digest.
Enjoy Banana Benefits
You already know banana benefits so you should start including them in your daily diet now. In general, there is no contraindication for its consumption. However, if you suffer from any chronic disease, it is always good to consult with your doctor to confirm its consumption and the number of servings.
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I am a professional health and nutrition writer with extensive experience in the industry. My passion for sharing valuable insights on nutrition and wellness stems from over 15 years of personal training and maintaining a healthy lifestyle. My commitment to continuously educate myself on the latest trends and research in the field allows me to deliver high-quality content that is informative and engaging. My mission is to empower individuals to make informed decisions about their health and well-being through my writing.