11 Evidence-Based Health Benefits of Bananas
11 Evidence-Based Health Benefits of Bananas

11 Evidence-Based Health Benefits of Bananas

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Bananas are a vital source of potassium that helps your muscles to recover from a workout, strengthens their development, and allows you to work out more. They contain 6% of vitamin B9, a nutrient that helps to fight against depression by boosting antidepressant properties. They contain a good chemical that makes the brain faster. Usually, doctors advise having a certain amount of these antidepressant nutrients. Serotonin is one of the most important brain chemicals to deal with anxiety, insomnia, and other mood issues such as agitation, fatigue, anger, aggression, and irritability. They are real and optimal food way to promote positive moods to prevent depression

1) provide plenty of micronutrients

Bananas contain around 90 calories. These calories can exclusively extract from carbohydrates but also have a considerable amount of protein to boost your working energy. The most valuable nutrients are minerals and vitamins. one can easily get 12 % of vitamins from the daily routine recommended by a nutritionist after eating a medium-sized banana.

Most people link bananas and potassium intake because one piece provides 10% of the daily recommended intake of this electrolyte. You also get 11% of the recommended intake of copper and 8% of the recommended magnesium intake.

  • Vitamin B6: 33% RDI
  • Vitamin C: 11% RDI
  • Net carbs: 24 grams
  • Fiber: 3.1 grams
  • Protein: 1.3 grams
  • Fat: 0.4 grams
  • Manganese: 14% RDI
  • Copper: 10% RDI
  • Potasium:9% RDI
  • Carbon: 10%

2: Bananas support digestive health

The digestion process is complicated and depends on the autonomic nervous system function. The nervous impulses depend on gut nutrients, contents, and other elements that are hard to reach. One of the ideal options is to change them indirectly and modulate bowel movements by choosing what we eat.

Bananas are rich in fiber as they contain 3 grams per piece. They are not probiotics, but they are prebiotics. Dietary fiber can directly link to many health benefits, including improved digestion. You can easily consume a certain amount of fiber from ripe and unripe fruits.

Bananas contain two main types of fiber:

  • Pectin: Decreases as the banana ripens.
  • Resistant starch: Found in unripe fruits.

3:Contain Nutrients to Moderate Blood Sugar Levels

As we know, fruits are rich in pectin, a type of nutrient that gives the flesh its spongy structural form. Unripe bananas have resistant starch that acts like soluble fiber and escapes digestion.

Both resistant and pectin starch help to moderate blood sugar levels after meals and reduce chances of appetite by slowing the emptying of your stomach. Moreover, bananas also measure the rate of increasing blood level by glycemic index. The GI value of unripe bananas is around 30, and ripe bananas rank at about 60. Type 2 diabetes patients are advised to avoid the intake of well-ripened bananas. But they may Improve Insulin Sensitivity

4: it contains plenty of antioxidants

Suppose someone is worried about free radicals and oxidative damage. In that case, he must need to start intake of bananas in his daily routine as they extend to the field of degenerative diseases. Optimal amines and flavonoids protect body tissues. This is another justifiable reason why they are heavily recommended for cardiovascular disease.

5: boost prostate health

Bananas are worth having as they benefit prostate health. Oxidative damage is one of the main reasons for the prostate problem.  This may trigger prostatic hyperplasia and prostate cancer in the long term. Flavored antioxidants are expected to reduce the incidence of prostate problems by regulating the cell cycle.

6: support kidney health

Potassium helps to support kidney health as well as cardiovascular health. It can slow the progression of chronic kidney disease by lowering blood pressure. Furthermore, it proves very beneficial in early-stage diseases. Dialysis patients may need to restrict their potassium intake.

7: Have Benefits of Exercise

fruits are often referred to as the perfect food for athletes due to their mineral content and easily digested carbs. Eating bananas daily helps to reduce exercise-related muscle cramps and soreness. The main reason for these cramps is a mixture of dehydration and electrolyte imbalance.

8: May Aid Weight Loss

Bananas are highly recommended for weight loss as they have relatively few calories. Having an average banana is very nutritious and filling. Unripe fruits are packed with fiber and resistant starch that directly affects your lower body weight.

9: prevent cardiovascular disease

Minerals support the circulatory system and heart health. They offer plenty of potassium, which has the opposite effect of sodium. Blood pressure levels tend to decrease by intaking more potassium in the bloodstream. So, it’s a perfect idea to start eating bananas to manage blood pressure.

 10:May improve insulin sensitivity when unripe

Studies have revealed that regular intake of resistant starch by eating fiber fruits may improve insulin sensitivity. This enables your body to be more responsive to this blood-sugar-regulating

11:Help to feel fuller

The soluble fiber in bananas helps keep you full by adding bulk to your digestive system and slowing digestion. You can try bananas as a hunger-fighting snack, even though they have low protein micronutrients.

Fruits are one of the best and optimal options for natural healthy health. They help to boost your digestion and heart health with huge fiber and antioxidant content.


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