April 28

12 Amzing Health Benefits of Bananas

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Bananas are one of the most widely consumed fruits on the planet. They are high in critical nutrients that can help safeguard your health.

They are one of the healthiest, most handy, and 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 common form seen in supermarkets, starts off stiff and green, but as it ripens, it turns yellow, soft, and delicious.

Bananas can help manage blood pressure and may even lessen cancer risk. The potential health benefits of bananas, such as boosting heart health and increasing regularity, will be discussed in this article.

It also looks into the potential health problems that bananas have been linked to by doctors.

Why Bananas are Beneficial to Health

This data comes from the FoodData Central database of the United States Department of Agriculture (USDA), which is a reliable source. 2015–2020 Dietary Guidelines for Americans Trusted Source fulfills daily requirements.

These figures are for adults, although they are estimates due to the fact that values vary by age and gender.

The following are some of the potential health benefits of bananas to they body.

1. Helps to prevent cancer

Antioxidant properties are found in lectin. Antioxidants help the body rid itself of harmful molecules known as free radicals. If too many free radicals build up in the body, cell damage can ensue, potentially leading to cancer.

Laboratory investigations According to Trusted Source, the protein lectin, which is contained in bananas, may help limit leukemia cell proliferation.

Researchers discovered in 2004 that youngsters who ate bananas, orange juice, or both had a decreased risk of acquiring leukemia.

The authors of the study speculated that this could be related to vitamin C concentration, which has antioxidant qualities as well.

2. Reduce risk of Diabetes

Bananas and other fruits are high in fiber, according to the American Diabetes Association. Fiber can help reduce blood sugar levels, according to the researchers.

According to the author of a 2018 review by Trusted Source, consuming a high-fiber diet can minimize the risk of type 2 diabetes and lower blood sugar levels in people who already have it.

3. Nutrient density is high

Bananas are high in fiber and include a number of antioxidants. In addition, one regular-sized banana contains 126 grams, according to research. Also boasts the following nutrients:

  • Calories: 112
  • Fat: 0 grams
  • Protein: 1 gram
  • Carbs: 29 grams
  • Fiber: 3 grams
  • 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

A single banana contains approximately 112 calories and is almost completely composed of water and carbs. They have a low protein and fat content.

Starch and resistant starch, a type of indigestible fiber we will explore later, make up the majority of the carbohydrates in green, unripe bananas.

As the fruit ripens, the flavor increases sweeter, while the fiber level decreases.

4. Aids in Digestion

Many health benefits have been linked to dietary fiber, including improved digestion. A medium banana contains about 3 grams of fiber. A prebiotic is resistant to 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 even help protect against colon cancer, according to certain test-tube studies; however, more human studies are needed to validate this advantage.

5. Memory preservation and mood enhancement

Tryptophan, an amino acid found in bananas, may help with memory preservation, learning and memory enhancement, and mood control ( Trusted source).

6. Rich in Potassium

The mineral potassium is abundant in bananas. Potassium regulates the passage of nutrients and waste products in and out of cells and helps to maintain fluid levels in the body.

Potassium also aids the contraction of muscles and the response of nerve cells. It maintains the heart beating normally and helps lower blood pressure by reducing sodium’s influence.

As people get older, potassium may help them avoid kidney stones. Healthy kidneys, in turn, guarantee that the body has the right amount of potassium. One medium banana has 422 milligrams (mg) of potassium.

Dietary sources of potassium, such as bananas, are the best. Supplements for potassium, on the other hand, can be obtained online.

7. Heart Health

Bananas include potassium, which is an essential vitamin for heart health, particularly blood pressure regulation.

Despite its importance, only a small percentage of the population consumes adequate potassium.

Potassium is abundant in bananas, with one medium banana (126 grams) providing 10% of the daily requirement. A potassium-rich diet can help to decrease blood pressure.

Furthermore, past research and animal studies have indicated that those who consumed a high potassium diet had a 27 percent lower risk of heart disease.

As a result, it’s critical that you consume enough of the mineral through food or supplements.

8. Aids in Blood Pressure

A non-profit organization, The American Heart Association (AHA) recommends that people reduce their sodium intake and increase their potassium intake.

Potassium can assist in the control of blood pressure and the reduction of stress on the cardiovascular system.

According to the nutritional facts from the preceding source, a medium banana supplies nearly 9% of a person’s daily potassium needs.

9. Antioxidant-rich food

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 benefits, 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.

10. It has the potential to improve kidney health

Potassium is necessary for normal kidney function and blood pressure control. Bananas, which are high in potassium, may be especially beneficial for maintaining your kidneys in good shape.

Potassium was linked to lower blood pressure and a slower course of renal disease in a research involving over 5,000 participants with early stage chronic kidney disease.

Some persons with advanced kidney 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.

11. May help prevent Asthma

According to a 2007 study, eating bananas may help youngsters with asthma avoid wheezing.

The antioxidant and potassium levels of bananas could be one cause for this. More research is needed, however, to corroborate these conclusions.

12. It may assist exercise recovery

Bananas have been described as the “perfect” sports food. This is due to their high concentration of easily digestible carbohydrates, as well as the electrolytes potassium and magnesium.

Electrolytes are lost through sweat during hard activity. Resupplying your body with potassium and magnesium after sweating, such as by eating a banana, may aid in the reduction of exercise-related muscle cramps and stiffness.

There are, however, few specific research on the effects of bananas on exercise performance, cramping, and recovery.

Bananas, on the other hand, are an excellent source of nutrients prior to, during, and after physical activity.

What are the Risk Factors of Bananas?

Due to the following risk factors, some individuals should avoid eating too many bananas.

  • May trigger allergy– Some people may have an allergic reaction to bananas. Itching, hives, swelling, wheezing, or difficulty breathing should all be treated as soon as possible. Anaphylaxis, which can be fatal, can occur as a result of a strong reaction.
  • Migraine– Some people may experience migraines as a result of banana consumption.
  • Beta-blockers– These medications are frequently prescribed by doctors to lower the risk of problems associated with cardiovascular disease.

Beta-blockers can cause blood potassium levels to rise. Potassium overdoses can be dangerous for people whose kidneys aren’t entirely functional.

It could be dangerous if the kidneys are unable to eliminate excess potassium from the blood.

Beta-blockers users should consume high potassium meals like bananas in moderation.

Find out more about Beta-blockers .

Conclusion

Bananas are a popular fruit that may provide a variety of health benefits. Because of the fiber and antioxidant content, they may help with digestion and heart health.

Plus, because they are low in calories, nutrition-dense, and satisfying, they may help you lose weight.

Bananas, both ripe yellow and unripe green, can fulfill your sweet taste while also keeping you healthy.

Question for you: Would you include bananas in your diet to benefit your body?


Tags

Foods, Fruits, Healthy Diets, Healthy Foods, Healthy Living


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