Health Benefits of Banana
What is banana: Banana is a delicious and convenient source of some important nutrients. People have been growing this tropical fruit since ancient times and its health benefits have been propagated for over a century.
You can eat banana raw or mixed in the smoothie of your choice. You can enjoy your own homemade peanut butter-banana sandwich, banana bread, or banana muffin. Lots of possibilities.
- Available at your grocery store throughout the year
- Is easily saved
- Come to their own yellow carrying case when you need to go
The health benefits of banana : Strong potassium: A medium banana gives you 450 mg, which is 13% of what you need every day. This mineral is a major player in heart health. Potassium-rich foods help manage your blood pressure because they help you get rid of more sodium when you urinate. Potassium also relaxes the walls of your blood vessels, which helps lower your blood pressure.
What’s more, potassium:
- May reduce your risk of stroke
- It can help keep your bones healthy as you age
- Helps your muscles work better
- Can help prevent kidney stones
But if you have kidney problems, too much potassium is not good for you. Contact your doctor to see how much you should have.
A feast of fiber: It is no secret that the right amount of fiber in your diet is good for you. An average sized ripe banana gives you 3 grams. This is about 10% of what you need every day.
Most of the fiber in bananas is called soluble fiber. It can help control your cholesterol and blood pressure and reduce inflammation.
Read more: 20 Health Benefits Of Cucumber
Green bananas are full of something called resistant starch. It acts like an insoluble fiber, which can help your gut to function optimally. Resistant starch also helps lower your blood sugar.
In general, foods that are high in fiber make you feel full without extra calories. If you want to lose a few pounds, this makes them a good choice.
A happy stomach: I think banana is good for your stomach too.
Yellow fruit is a source of prebiotics. These are carbohydrates that you do not digest, but they are a food source for more popular probiotics. These are good bacteria found in your gut.
There is also evidence that probiotics may help people with chronic diarrhea after taking certain antibiotics.
They can help:
- Improve yeast and urinary tract infections (UTIs)
- Treat some gastrointestinal infections
- Irritable Bowel Syndrome (IBS)
- Reduce lactose intolerance
- Work with some of the symptoms of allergies
- Probiotics can even help make colds and flu less severe.
The right amount of carbohydrates: Like all fruits, bananas contain carbohydrates. But not so much that people with diabetes can’t enjoy them. If you have diabetes, you can eat half a banana when you need breakfast.
They also won’t blow up a low-carb diet. A medium gives you about 27 grams.
Quick workout recovery: Research suggests that bananas can also help you recover from a strenuous workout. One study found that male cyclists who ate bananas before paddling walked faster and recovered faster than those who just drank water.
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Bananas are rich in vitamins and minerals.
- Vitamin B6: A medium banana gives you a quarter of the vitamin B6 you need every day. It helps with metabolism. And it plays an important role in the development of the brain during pregnancy and infancy, as well as in the health of the immune system.
- Vitamin C: You should shoot between 75-90 mg daily. So with about 10 mg, your morning banana can get you well on your way. Vitamin C helps protect you from damage caused by things called free radicals. These are the reactions of our body to what we eat, cigarette smoke, pesticides and other potentially harmful things. Vitamin C helps your immune system to function better and can help you get better.
- Magnesium: This mineral helps control your blood pressure and blood sugar and keeps your bones strong. A banana gives you 8% of what you need.
- Vitamin A: This vitamin is good for your eyesight and can protect you from cancer.
11 Benefits of Banana
Bananas help to build lean muscle: If after a workout, you feel that your muscles are aching – or not growing fast enough – you are not getting enough magnesium in your diet. A good source of magnesium, bananas can help in muscle contraction and relaxation as well as protein synthesis – which in turn, increases lean muscle mass. A bonus: Magnesium intake helps increase lipolysis, a process by which your body releases fat from its stores. A fun way to get your magnesium: Make banana tea. Just boil some water, cut off both ends of a collar (still peeled) and boil for 7-10 minutes. Then drain and drink before bed.
Bananas help your muscles recover faster: We all know that banana is the main source of potassium. Since it is an electrolyte, potassium helps your muscles recover from a workout, strengthens their growth and allows you to work harder.
And may lower feelings of anxiety and stress: In addition to the mood-enhancing B9, bananas also contain tryptophan, a precursor to serotonin, “says Casey Bjork, RD, LD of Healthy Simple Life,” and serotonin may be the most important brain chemical because it is a natural anti-depressant and can treat it. Insomnia, as well as other mood problems such as fatigue, irritability, agitation, anger and aggression. These are an excellent, natural, real-food way to promote a positive mood and help prevent depression, “he continued.” Good things we don’t need a prescription! “(Try mashing in detox water and drinking calmly.)
Bananas may help regulate blood pressure levels : According to the FDA, “the combination of low-sodium, high-potassium intake is related to the lowest blood pressure levels and the lowest frequency of stroke in individuals and populations.” Well, guess what? Bananas are high in potassium and low in sodium, the fruit is officially recognized by the FDA as capable of lowering blood pressure and protecting against heart attacks and strokes.
And you’ll feel fuller : Before ripening, bananas are rich in something called resistant starch, which, as the name implies, literally inhibits the digestive process. It feeds on healthy intestinal bacteria, which suppresses appetite and leads to more efficient fat oxidation. In fact, one study found that just 5 percent of carbohydrates a day can increase fat burning by up to 30 percent after a meal replaced with a source of resistant starch! Since undercooked bananas are a little bitter, we recommend adding them to weight loss smoothies with other fruits and vegetables to mask the taste.
You’ll support a healthier digestive system : Do you constantly feel … not feeling well after eating? Find yourself blaming the dog? Bananas can help your poor digestion. These are a great source of prebiotics, indigestible carbohydrates that act as food for good intestinal bacteria (probiotics) and improve digestion – because they contain fructoligosaccharides (now tell us) a cluster of fructose molecules that promote gastrointestinal.
Bananas support good bone health: Although bananas do not contain high amounts of calcium – less than 1% of your recommended daily intake – they can be used to help improve calcium intake with those prebiotic fructuligosaccharides. According to a study in The American Journal of Clinical Nutrition, fructuligosaccharides increase fermentation in the digestive tract, increasing the body’s ability to absorb calcium.
Bananas can help to fend off diseases: Although bananas do not contain vitamin A, they can help alleviate vitamin A deficiency. How? They are rich in three different types of carotenoids (provitamin A carotene, beta-carotene and alpha-carotene) which the body actually converts to vitamin A. Cool, isn’t it? And according to an article in the Food and Nutrition Bulletin, foods high in carotenoids have been shown to protect against certain diseases, including cancer, cardiovascular disease, and diabetes.
Bananas can help your body burn fat: Bananas contain 12 milligrams of choline (3% DV), a fat-blasting B vitamin that acts directly on the genes that store belly fat. (One of the causes of bloating in heavy drinkers is that alcohol lowers choline, which leads to weight gain around the liver.) You can also find it in lean meats, seafood and banana greens.
The pectin in bananas can help detoxify your body: Rich in pectin, bananas are a completely natural detox. This gelatin-like fiber traps toxic compounds in the blood and is excreted in the urine. In fact, citrus pectin supplements have been shown to increase urinary mercury excretion by 150 percent within 24 hours, according to a study by Forsh Complementerderm. As a quick weight loss bonus, research shows that pectin can limit the amount of fat your cells can absorb! Pectin can also help you control your blood sugar. To benefit from food chemistry research, choose ripe bananas over green bananas, as the proportion of pectin soluble in water makes bananas turn yellow.
Bananas can help you look less bloated: Belly Blot makes even the most toned six-packer look like they’ve just dropped a six-pack of Coors. Fight against gas and water retention with bananas. A recent study found that women who ate a banana twice a day as a pre-meal snack for 60 days had a 50 percent reduction in bloating! Why? The fruit promotes bloating-fighting bacteria in the stomach and is a mythically good source of potassium, which can help reduce fluid retention. (And if you’re looking for more helpful tips, sign up for our newsletter to get daily recipes and food news in your inbox!