Bananas are rich in essential nutrients that can help you lose weight, digest your food, and
improve your heart health. Here are 10 scientifically-proven health benefits of bananas
1. Bananas Are a Powerhouse of Nutrients
Bananas are rich in vitamins and minerals, making them a nutritious and low-fat food source. A banana provides 3% of your daily fiber intake. They contain high amounts of B vitamins including vitamin B6 and riboflavin.
They are a great source of vitamin C. This is an important antioxidant that will help your immune system. You can trade your Apple per day for a banana and get more Vitamin C per apple.
Each banana is 18% of your daily vitamin DV and is a good source of manganese to support the brain and nervous systems. Bananas offer 10% DV for potassium, and 9 percent DV for magnesium. Moreover, contain copper, iron, and phosphorus.
2. Control Blood Pressure
The 487 mg of potassium present in bananas is an electrolyte that helps maintain a healthy balance
between cells and body fluids. According to American Heart Association recommendations, foods high in potassium can significantly lower blood pressure.
Bananas’ high potassium content helps to oxygenate your brain. According to the National Institutes of Health, this is essential in maintaining a steady heartbeat and lowering blood pressure.
The Dietary Approaches to Stop Hypertension eating plan DASH provides more evidence of potassium’s role in reducing blood pressure. This diet recommends that you consume three more potassium than the average American diet, which is from foods like bananas.
3. Promote Weight Loss
Yellow bananas “original 100-calorie snack” are a portion of healthy, easy-to-grab-and-go food. Bananas, despite being only 100 calories, are high in fiber.
This means that they will keep your stomach fuller for longer than foods with lower fiber levels. This can help you lose weight by reducing your daily caloric intake.
Green ones are also good for weight loss. They are one of the best sources of resistant starch. Indigestible starch is what makes resistant starch different from regular starch.
It is not digestible, but instead functions as a soluble fiber and feeds your friendly bacteria, which promotes better digestion. Resistant starch is also lower in calories than regular starch but still provides hunger relief.
Green bananas can increase your feeling of fullness, which results in a decrease in appetite.
4. PREVENT MORNING SICKNESS
Bananas are a good choice for pregnant women. They are known for their calming properties,
which can help prevent nausea and regenerate the body.
5. NATURAL ENERGY
Bananas are rich in vitamins A, C, and B6, potassium, and magnesium. They also contain iron, magnesium, and calcium.
You may also find three types of natural sugars, such as fructose, glucose, and sucrose. Two bananas can provide enough energy to work out for an hour.
6. Bananas help create healthy cells.
They are a great source of vitamin B6, with twenty percent of the recommended daily requirement for adults. Vitamin B6 assists the body to create hemoglobin, insulin, and amino acids that are essential for healthy cells.
It also aids in the creation of antibodies to combat infections. Perhaps we should have said something different from the beginning: “A banana a day will keep the doctor at bay.”
7. Bananas improve GI tract health.
Because bananas are relatively easy to digest, they’re thought of as non-irritating to humans’ gastrointestinal tract or the GI tract. They don’t only ease the strain on the digestive tract however they also relax the digestive tract and replenish lost minerals following diarrhea.
This is why they are one of the first solid foods that babies are introduced to. It is also one of the reasons why bananas constitute a large portion of the BRAT diet. Bananas well as rice, applesauce, and dry toast that dietitians employ to treat acute diarrhea.
8. Bananas are rich in Vitamin C.
If you consider vitamin C citrus fruits and strawberries may be the first fruits to come to your mind. However, a serving of bananas can provide 15 percent of your daily requirement for this essential vitamin.
Vitamin C is an essential antioxidant, which helps neutralize harmful free radicals within the body. Free radicals are atoms that have no charge molecules, ions, or molecules the “bad people” that are continually destruction of cells in your body.
Vitamin C helps in maintaining the health of blood vessels and also produces collagen, which connects bones, muscles, and other tissues.
9. Bananas improve athletic performance.
If you’ve ever wondered why athletes are a fan of bananas, this is the reason they help to build muscles and offer antioxidants as well as additional nutrients in a natural way.
According to a study conducted by the Appalachian State University’s Human Performance Lab, consuming half of a banana every fifteen minutes during a time test was just as effective as sipping carbohydrate-matched drinks every 15 minutes.
It’s no wonder Yohan Blake, who is the Jamaican Olympics sprinter, reports eating 16 bananas each day!!
10. Improve Gut Health and Digestion
Dietary fiber is well-known for its ability to help promote good digestion. Bananas are a good source of two kinds of fiber: pectin as well as resistant starch.
As mentioned earlier resistant starch impedes digestion and is a food source for your gut, regenerating your body by providing beneficial bacteria that live in your stomach.
Pectin helps to protect the human body against colon cancer. The pectin content diminishes with time. Therefore, green bananas offer greater protection to your colon.
Especially yellow ones are a food that is easy to digest which makes them a great option for those with stomach upset.
The BRAT bananas rice, toast, applesauce, and eating plan can be highly beneficial for children and adults suffering from stomachaches nausea, diarrhea, or stomachaches.