We are going to write about the evidence-based benefits of Bananas.
Bananas are by default extremely delicious and Get 5 a day makes it a crunchy snack you can substitute for crisps or popcorn which makes it a healthy, convenient snack.
Native to Southeast Asia, they are now grown in many warm parts of the world
They contain several essential nutrients and provide benefits for digestion, heart health and weight loss, Bananas are among the world’s most popular fruits and these are just some of the reasons you should eat them
- 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
Moderate sugar levels
Bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form.
Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.
Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing the emptying of your stomach. A great trick to help with overeating
Bananas are also one of the foods that are slow to increase your sugar levels. This means that bananas should not cause major spikes in blood sugar levels in healthy individuals
However, this may not apply to people with type 2 diabetes, who should probably avoid eating a lot of well-ripened bananas — and monitor their blood sugar carefully if they do
Bonus – Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer
Bananas for weight loss
Bananas have several attributes that should make them a weight-loss-friendly-food.
For starters, our bananas have relatively few calories (70 kcals). — yet it is also very nutritious and
Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower body weight and weight loss
Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite
Healthy hearts and Bananas
Few people get enough potassium in their diet despite its importance. Potassium is a mineral that is essential for heart health — especially blood pressure control. 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. Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health.
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.
They contain several types of potent antioxidants, including dopamine and catechins
These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses
However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in your brain.
In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood
Healthy kidneys and Bananas
Potassium is essential for blood pressure control and healthy kidney function.
As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.
One 13-year study in women determined that those who ate bananas 2–3 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% less likely to develop kidney disease than those who don’t eat this fruit
Bananas are great for recovery
Often referred to as athletes fruit. Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the population. Bananas provide excellent nutrition before, during and after endurance exercise.