Banana is one of the bests fruits to eat based on its health benefits and convince in eating. It is packed with all the necessary nutrients which the body needs to stay healthy
Both the ripped and unripe banana has been found to contain a reasonable amount of nutrients.
Bananas contain a fair amount of fiber , as well as several antioxidants. One medium-sized banana (118 grams) contains;
- Potassium: 9% of the 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 only about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.
The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).
Health Benefits Of Banana
Maintain Blood Pressure And Healthy Heart: Bananas are a very good source of potassium and magnesium. Potassium and magnesium helps your body maintain a healthy heart and blood pressure.
Research has it that a potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease.
Also, bananas are low in sodium, the low sodium and rich potassium and magnesium combination helps to control high blood pressure.
Blood Booster: Bananas contains vitamin B6 that helps in the production of red blood cells, make haemoglobin, aid metabolism of protein, carbs and fat, remove unwanted chemicals from kidney’s and liver and helps in normal nerve function.
Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.
Healthy Skin And Cells: Bananas contains vitamin C and manganese which helps your body make collagen and protects your skin and other cells against free radical damage.
Vitamin C also helps to prevent red blood cell damage and improve wound healing.
Energy Booster: Banana is a good source of energy. They are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.
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.
Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population
Improves Digestive Health: Bananas contain water and fiber, both of which promote regularity and encourage digestive health. A medium banana will provide about 10-12% of your daily fibre needs.
Bananas can improve digestion because the cause the carbohydrates they contain is easily broken. Some research shows they may also stimulate the growth of good bacteria and help you beat gastrointestinal issues such as;
constipation
Stomach ulcer and
Heart burn.
Weight Management: 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.
Mood Enhancer: Bananas don’t just look like smiles; they promote them because they contain 6% of your daily value of vitamin B9, (also known as folate), a nutrient that may fight depression by boosting a substrate that has antidepressant properties, according to the NIH.
Also, bananas contains tryptophan, an amino acid that when combined with bananas’ natural vitamin B6, helps boost the production of serotonin, a “feel-good hormone.”
These mood-regulating substances may help your mind and body relax so you feel happier.
Insulin Sensitivity: Insulin resistance is a major risk factor for many of the world’s most serious diseases, including type 2 diabetes.
Several studies reveal that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50% in as few as four 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
Maintains Kidney Health: Bananas may be a particularly helpful remedy against kidney stones, as they are rich in potassium, vitamin B6 and magnesium and low in oxalates.
Studies have shown that consuming a banana per day can help reduce the likelihood of developing kidney problems or disease by up to 50%.
Itch Relief: Don’t throw banana peels away if you have an itchy mosquito bite.
Rubbing the inside of a banana peel reduces itching and swelling of insect bites, people report.
The research is inconclusive and needs further findings.
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