Bananas are extremely healthy and tasty. Banana includes some essential nutrients and provides benefits for digestion, heart health, and weight loss. Apart from being very nutritious, they are a very easy snack. Bananas Contain Many Important Nutrients. Bananas are also one of the most popular fruits in the world.
Indigenous to Southeast Asia, they are now cultivating in many parts of the world. Bananas vary in color, size, and shape. The most common type is the Cavendish, which is a dessert banana. It turns green when ripe and yellow when it matures.
Bananas contain a reasonable amount of fiber as well as several antioxidants. One medium-sized banana (118 g) also contains potassium: 9% of RDI
- Vitamin B6: 33% of the RDI
- Vitamin C: 11% of the RDI
- Magnesium: 8% of the RDI
- Copper: 10% of the RDI
- Manganese: 14% of the RDI
- Net carbs: 24 grams
- Fiber: 3.1 grams
- Protein: 1.3 grams
- Fat: 0.4 grams
Each banana has about 105 calories and has made up of water and carbon only. Bananas are low in protein and low in fat. The carbon in green ripe bananas is high in carbohydrates and resistant carbohydrates but before they ripen the carbohydrates convert into sugars (glucose, fructose, and sucrose).
Bananas include Nutrients That Moderate Blood Sugar Levels.
Bananas are full of in pectin, a kind of fiber that gives the flesh its spongy structural form.
Unripe bananas have resistant starch which acts like soluble fiber and escapes digestion.
Bananas are high in pectin and are high in fiber. Ripe bananas contain antioxidants, which act like tofu fibers and help digest food.
Both pectin and antioxidants can help control blood sugar levels after a meal and slow down your appetite, reducing appetite. Furthermore, bananas are also rated from low to moderate on the glycemic index (GI), which is a measure of how quickly food-blood sugar levels rise from 0-100.
The GI of ripe bananas is about 30, and that of ripe bananas is about 60. GI value as the average of all bananas is 51. This means that the blood sugar level of bananas in healthy people should go up. However, this should not apply to people who have type 2 diabetes and should avoid eating large amounts of well-ripened bananas.
Bananas May Improve Digestive Health
Dietary fiber links to a number of health benefits, including improving digestion. Average or medium-sized about 3 grams of fiber making bananas a fairly good source of fiber.
There are two types of fibers in a banana:
- Pectin: Decreased when bananas are ripe.
- Resistant starch: Found in ripe bananas.
The immune system eliminates starch from the food and ends up in your large intestine, where it becomes food for the beneficial bacteria in your gut. In addition, some test tube researches recommend that pectin may help protect against colon cancer.
Bananas May Aid Weight Loss
The effect of bananas on weight loss didn’t study directly by any studies. However, bananas have several properties that should make into a healthy diet for weight loss. For starters, bananas have few calories.
The normal banana includes more than 100 calories. But it is very nutritious and filling. Eating more fiber from fruits such as vegetables and bananas has been linked repeatedly to weight loss and weight loss. Also, ripe bananas are high in antioxidants, which tend to overfill and reduce your appetite.
Bananas May Support Heart Health
Potassium is a much need mineral for heart health, especially for controlling blood pressure. Even don’t think its importance few people get enough potassium in their diet.
Bananas are a good source of potassium. One medium-sized banana (118 g) contains 9% of RDI.
While a high-potassium diet can help lower blood pressure, people who eat a lot of potassium have a 27% lower risk of heart disease.
In addition, bananas contain good amounts of magnesium, which is important for heart health.
Bananas Contain Powerful AntioxidantsFruits and vegetables are a great source of antioxidants, and bananas are no different. They contain several powerful antioxidants, including dopamine and catchiness.
These antioxidants have linked to many health benefits, such as heart disease and degenerative diseases. However, it is a very common misconception that dopamine from bananas acts as a good chemical that your brain feels.
The reality is that dopamine from bananas does not cross the blood-brain barrier. It acts as a strong antioxidant rather than simply changing hormones or mood.
Bananas Help You Feel More Full
Immune starch is a type of indigestible carbon found in ripe bananas and other foods that act like soluble fiber in your body. You can confirm that the greener the banana has higher anti-fish content.
Yellow, ripe bananas, on the other hand, contain less resistant starch and whole fiber – but proportionately the amount of soluble fiber. Both pectin and antioxidants reduce appetite and increase the feeling of fullness after eating.
Unripe Bananas May Improve Insulin Sensitivity
Insulin resistance is a key risk factor for many of the most serious diseases, including type 2 diabetes. Several studies have shown that 15-30 grams of resistant fish a day can increase insulin sensitivity by 33-50% in as little as four weeks. Therefore, they help to improve insulin sensitivity. However, the cause for these effects is not well understood, and not all studies agree on this point. Bananas and further studies on insulin sensitivity should follow.
Bananas May Improve Kidney Health
Potassium is very important factor for blood pressure control and healthy kidney function. As a good source of potassium bananas are especially useful for maintaining a healthy kidney. A 13-year study of women found that people who ate bananas 2-3 times a week had a 33% lower risk of developing kidney disease. Other studies have shown that people who eat bananas 4-6 times a week have a 50% lower risk of developing kidney disease than those who do not.
Bananas May Have Benefits for Exercise
Bananas are often referred to as the perfect food for athletes because of their mineral content and easily digestible carbon. Eating bananas helps reduce exercise-related muscle soreness and sore throat, which affects up to 95% of the general population. However, research provides mixed findings on banana and muscle pain. Few types of research found them useful, while others do not. Bananas offer better nutrition before during and after endurance exercise.
Bananas very easy Add to Your Diet
Not only are bananas incredibly healthy, but they are also one of the easiest snacks to eat. Banana makes a great addition to yogurt, cereals, and smoothies. Bananas can use instead of sugar in your baking and cooking. Also, bananas do not contain pesticides or pollutants due to their thick protective peel. Bananas are a fruit that can easy to eat and transport. They are generally well-tolerated and easily digested they should only eat when used.
Risks
Some people at risk should be careful not to overeat bananas.
Beta-blockers:
Doctors often prescribe these drugs to reduce the risk of complications associated with heart disease.
Beta-blockers can increase potassium levels in the blood. Drinking too much potassium will harmful to people who are completely dehydrated. If the kidneys are unable to remove excess potassium from the blood, it is fatal. People who consume beta blockers need to eat high potassium foods such as bananas
Allergy:
Bananas cause allergies in some people. Anyone with itching, hives, and swelling, shortness of breath, or difficulty breathing should seek medical help at once. A severe reaction can lead to anaphylaxis and it will be life-threatening.
Migraine:
Bananas cause migraines in some people.
