What are bananas?
In this article, we going to discuss everything about bananas fruit. For example, why should you eat this fruit, their nutritional values, people who don’t consume it?
Firstly, Banana fruits have long been cultivated in many countries from Asia to Europe which is native to tropical Southeast Asia. This fruit is commonly extended, curved and varying sizes depending on the variety.
The best bananas are those that are long and firm have sweet-tasting, creamy, flesh undamaged and unblemished skin evenness of ripening in colour. The other variety of banana fruit is starchy and taste firm that usually ate after cooking.
Nutritional values of banana.
Banana is one of the most nutritious fruits that provide valuable Nutrition to the body. Bananas are more nutritious than apples. It is rich with potassium that has five times more vitamin A, iron, two times more carbohydrates, and three times as much phosphorus. For the purpose of health, you can make the banana shake in a mixer juicer grinder. Here is some nutritional fact Such as.
Medium size of bananas (110-120g) contains 103 calories.
Protein 1g 5% 4 Kcal
Fiber 3g 12% 12 Kcal
Starch 6g 25% 24 Kcal
Fructose 7g 27% 28 Kcal
Glucose 8g 28% 32 Kcal
Vitamin (B6) 0.4mg 22%
Vitamin C 10.3mg 17%
Magnesium 32mg 8%
Potassium 422mg 12%
Now we are discussing the most important health benefits of banana fruit which is given here. You can calculate before to eat.
Health benefits of banana:
There are a lot of health benefits and you will enjoy knowing health benefits. This is actually beneficial for you but we request to apply in your daily lifestyle.
1) Aid in weight loss.
No study furthermore has ever tested the effects of bananas on weight loss. Bananas have relatively few calories. An average banana is just over a hundred calories.
It has repeatedly been linked to lower body weight and weight loss also unripe bananas are packed with resistant starch. So they tend to Beverly filling and may reduce your appetite.
2) The powerhouse of nutrients.
Bananas loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin and B6. They all contribute to the proper functioning of the body and keeping you healthy.
3) Banana contain powerful antioxidants.
Banana fruit is excellent sources of dietary antioxidants and no exception. These antioxidants are linked to many health benefits such as the reduced risk of heart disease and degenerative illnesses.
4) Blood pressure
It is a known fact that salt is the culprit when it comes to high blood pressure. Bananas have a low salt content, high potassium content these properties make it ideal for those to go through in this condition.
5) Banana may improve kidney health.
Potassium is essential for blood pressure control and healthy kidney function. One thirteen-year-old study and women determined that those who ate bananas two to three times per week were 33% less likely to develop kidney disease.
Other studies note that those who eat bananas 4-6 times a week are almost 50 per cent less likely to develop kidney disease than those who don’t eat this fruit.
6) Respectable source of vitamin C.
• Your body absorbs iron better.
• Supports brain health by producing serotonin, a hormone that affects our sleep cycle, moods and experiences of stress and pain.
7) Provide energy.
Bananas are a great source of easily digestible sugar that’s important to recharge the energy levels after a hard workout session. Despite, you often see tennis players eating bananas between games.
This fruit is rich with vitamins, minerals and fibre. Fibre is a great source of energy. Bananas are better energy booster than sugary foods or caffeine. Energy derived from bananas tends to last longer.
8) Improve our vision
Bananas contain two very important antioxidants that are vitamin A and C. There are not only maintain our skin health but it’s also effective to keep our eyes healthy. Apart from this, the presence of lutein in banana reduces the risk of macular degeneration.
9) Helps in anti-depressant
Banana also contains tryptophan that is a precursor of serotonin and relieves anxiety insomnia irritability aggression and fatigue.
10) Good for muscles
Bananas contain a high amount of magnesium which helps in the contraction and relaxation of muscles. It also helps to increase lean muscle mass. A high potassium level of bananas is beneficial to recover muscles after a physical workout and also strengthens the muscular development which assists in elongated workout sessions.
11) Manganese is good for your skin.
One medium-sized banana provides almost 13% off with your daily manganese needs. Manganese helps your body produce collagen and protects your skin in other cells against free radical damage.
12) Improve digestive health.
Dietary fibre has been linked with many health benefits including improved digestion. A medium-sized of banana has about 3 grams of fibre. Making bananas a fairly good fibre source. Mainly Bananas contain two types of fibre.
• Firstly: Pectin decreases as the banana ripens.
• Secondly: Resistant starch found in unripe bananas.
13) Heart health.
High fibre foods are said to be good for your heart. According to a study done by the University of Leeds in the UK. Increasing the consumption of fibre-rich foods such as bananas can lower the risk of both cardiovascular disease and coronary heart disease.
14) Helps fight anaemia.
Due to the higher iron content in bananas, they are good for those who are suffering from anaemia. Anaemia is a condition when there is a decrease in the number of red blood cells or haemoglobin in the blood. This leads to fatigue shortness of breath and paleness.
15) High source of potassium.
One of the best-known health benefits of bananas is high potassium content making it a super fruit. Potassium is very important for maintaining good health aside from acting as an electrolyte.
This mineral is known for its numerous health benefits in properties. Potassium helps in regulating heartbeat, blood pressure and keeps the brain alert. Make sure you add bananas to your daily diet to keep your heart, brain-healthy plus for more stable blood pressure.
16) Banana is really high fibre content.
Banana with fibre both soluble and insoluble:- The soluble fibre has the tendency to slow down digestion and keep you feeling full for longer which is why bananas are often included in a breakfast meal so you don’t have to start worrying about your next meal.
17) It contains nutrients that moderate blood sugar levels.
Bananas are rich in pectin, the type of fibre that gives the flesh. It’s spongy structural form. Unripe bananas contain resistant starch which acts as a soluble fibre and escapes digestion.
Pectin and resistant starch may moderate blood sugar levels after meals. It reduces appetite by slowing the emptying of your stomach. Bananas also rank low to medium in the glycemic index. Glycemic index is measured of how quickly foods increase blood sugar levels from 0 to 100.
The glutamic index value of an unripe banana is about 30 while ripe bananas rank about 60. This means that banana should not cause major spikes in blood sugar levels in healthy individuals. This may not apply to people with type 2-diabetes. They should probably avoid eating a lot of well ripe bananas and monitor their blood sugar levels carefully.
People who don’t need to consume a banana.
Most people can enjoy a banana every day without worrying about side effects, in fact, the health benefits far outweigh any downside a few exceptions exist however such as the chance of developing minor gut problems or rare but more serious allergies.
If they do let’s take a look at the risks of bananas beta-blockers is a type of medication most commonly prescribed for heart disease? This can cause potassium levels to increase in the blood high potassium foods such as bananas should be consumed in moderation.
When taking beta-blockers also consuming too much potassium can be harmful to those who have kidney functional problems. If your kidneys are unable to remove excess potassium from the blood it can be fatal.
Some people may also have an allergy to bananas if anyone with a banana allergy eats a banana. They may experience symptoms in the mouth and throat such as itching, swelling and wheezing.
Bananas may trigger migraines in some people as well as people who often experience migraine, headaches are advised to eat no more than half daily.
Bananas also contain a lot of fibre eating too much fibre can lead to bloating gas in stomach cramps one final benefit is not only a banana is incredibly healthy.
They’re also one of the most convenient snack foods around bananas make a great addition to yoghurt cereal and smoothies. Bananas are easy to eat, transport. And they are usually well-tolerated.
It easily digested them simply have to be peeled and eaten. It doesn’t get much easier than that and there are a number of exciting ways in which you can add bananas into your diet.