Bananas are one of the most popular fruits worldwide. They contain essential nutrients that have a protective impact on your health. Bananas are not only rich in vitamins and fibre, but are also fat-free and cholesterol-free and virtually sodium-free. Have you ever wondered what goodness is in a banana? Other than being wealthy in vitamin B6, manganese, dietary fibre also bananas are a good supply of vitamin C. So what do these mean for your health?
Eating bananas may help decrease blood strain and will scale back the risk of cancer.
In this article we will examine the health benefits of bananas, similar to enhancing heart health and selling regularity.
Health Benefits of Bananas
Bananas are one of the best fruit sources of vitamin B6
Bananas is one of the best source of vitamin B6. A medium-sized banana can present about a few quarter of your every day nutrition B6 needs and vitamin B6 from bananas is well absorbed via your physique.
Vitamin B6 helps your body:
- produce red blood cells,
- metabolise carbohydrates and fats, turning them into energy,
- metabolise amino acids,
- remove unwanted chemicals from your liver and kidneys, and
- maintain a healthy nervous system.
Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.
2. Bananas are respectable sources of vitamin C
A medium-sized banana will present about 10% of your every day nutrition C needs but you might not affilliate bananas with vitamin C
Vitamin C helps:
- protect your body against cell and tissue damage,
- your body absorb iron better,
- your body produce collagen the protein which holds your skin, bones and body together, and
- support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, experiences of stress and pain.
3. Manganese in bananas is good for your skin
One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.
4. Potassium in bananas is good for your heart health and blood pressure
A medium-sized banana will present about 320-400 mg of potassium, that satisfies 10% of your every day potassium needs.
Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure. Bananas are a good dietary source of potassium and magnesium two nutrients that are essential for heart health.
5. Bananas can aid digestion and help beat gastrointestinal issues
A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men.
Soluble and insoluble fibres play an essential role in your health. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.
Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer. Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer.
That said, bananas can help you beat gastrointestinal issues such as:
- stomach ulcers, and
6. Bananas give you energy minus the fats and cholesterol
Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports.
7. Bananas contain nutrients that moderate blood sugar level
Bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form.
Unripe bananas comprise resistant starch, which acts like soluble fiber and escapes digestion.
Both resistant starch and pectin might lower blood sugar ranges after meal and scale back urge for food by emptying of your stomach.
Moreover, bananas additionally decrease to medium on glycemic index (GI), that is measured from 0–100 of how quickly meals improve blood sugar levels.
The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51.
This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.
However, this may not apply to people with type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas and monitor their blood sugar carefully if they do. Bananas can help control blood sugar ranges after meals and may reduce appetite by slowing stomach emptying.
8. Bananas contain powerful antioxidants
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.
They contain several types of potent antioxidants, including dopamine and catechins.
These antioxidants are attached to many health benefits, such as degenerative illnesses and reduces the risk of heart disease.
However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in your brain.
In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood. Bananas are high in several antioxidants, which may help reduce damage from free radicals and decrease your risk of some diseases.
9. Bananas may help you feel more full
Resistant starch is a kind of indigestible carb found in different foods which functions as a soluble fiber in your body and unripe bananas.
As a rule of thumb, you can estimate that the greener the banana, the higher its resistant starch content. On the opposite, yellow, ripe bananas comprise total fiber and decrease quantities of resistant starch however proportionally larger amounts of soluble fiber. Both resistant starch and pectin provide urge for food results and improve the sensation of fullness after meals.
Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.
10. Unripe Bananas May Improve Insulin Sensitivity
Insulin resistance is a major risk factor for many of the world’s most serious diseases, including type 2 diabetes. Several research found revels that 15 to 30 grams of resistant starch every day might enhance insulin sensitivity by means of 33–50% in 4 weeks.
Unripe bananas are a great source of resistant starch. Therefore, they may help improve insulin sensitivity. However, the reason for these effects is not well understood, and not all studies agree on the matter.
More research ought to be conducted on bananas and insulin sensitivity. Unripe bananas are a great source of resistant starch, which may improve insulin sensitivity. However, more research is needed.
11. Bananas may improve kidney health
Potassium is essential for blood pressure control and healthy kidney function.
As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.
One 13-year study in women determined that those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease.
Other studies note that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease than those who don’t eat this fruit. Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.
12.Bananas May Have Benefits for Exercise
Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.
Eating bananas may help reduce soreness and exercise-related muscle cramps, which affect up to 95% of the general population.
The reason for the cramps is largely unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance.
However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects.
That said, bananas do provide excellent nutrition before, during and after endurance exercise. Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.
A 2007 study suggested that eating bananas might help prevent wheezing in children with asthma. One reason for this could be the antioxidant and potassium content of bananas. However, more research is needed to confirm these findings.
Laboratory investigations have suggested that lectin, a protein that occurs in bananas, may help prevent leukemia cells from growing.
Lectin acts as an antioxidant. Antioxidants help the body remove molecules known as free radicals. If too many free radicals build up, cell damage can occur, potentially leading to cancer.
In 2004, researchers noted that children who consumed bananas, orange juice, or both appeared to have a decrease risk of developing leukemia.
The study authors suggested that this could be due to the vitamin C content, as this, too, has antioxidant properties.
15. Bananas may aid weight loss
No study has directly tested the effects of bananas on weight loss. However, bananas do have several attributes that should make them a weight-loss-friendly-food.
For starters, bananas have relatively few calories. An average banana has just over 100 calories — yet it is also very nutritious and filling.
Eating much fiber from fruits and vegetables such as bananas has constantly been linked to weight loss and lower body weight
Moreover, resistant starch are packed with unripe bananas, so that they are typically very filling and will reduce your appetite. Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.
Bananas are a popular fruit that happens to provide numerous health benefits.
Among other things, they may boost digestive and heart health due to their fiber and antioxidant content.
They may even aid weight loss, as they’re relatively low-calorie and nutrient-dense.
Ripe bananas are a great way to satisfy your sweet tooth. What’s more, both yellow and green bananas can keep you healthy and feeling full.