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11 Scientifically Proven Health Benefits of Banana

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Bananas are very healthy and delicious.
They contain several essential vitamins and offer benefits for digestion, heart health and weight loss.
Aside from being very nutritious, they’re also a fairly handy snack meals.
Here are 11 scientifically proven health advantages of bananas.
11 scientifically proven health benefits of bananas.

11 scientifically proven health benefits of bananas.

1. Bananas Contain Many Important Nutrients

Bananas are among the world most widely eaten fruit.

Native to Southeast Asia, they’re now grown in lots of warm components of the world.

Bananas vary in color, size and form.

The most common type is the Cavendish, which is a sort of dessert banana. Green when unripe, it yellows as it ripens.

Bananas contain a honest amount of fiber, as well as numerous antioxidants. One medium-sized banana (118 grams) additionally boasts

Potassium:  9% of the RDI
Vitamin B6:  33% of the RDI
Vitamin C:  eleven% of the RDI
Magnesium: eight% of the RDI
Copper: 10% of the RDI
Manganese: 14% of the RDI
Net carbs: 24 grams
Fiber: three.1 grams
Protein: 1.3 grams
Fat: 0.4 grams

Each banana contains only about 105 calories and consists almost solely of water and carbs. Bananas keep little or no protein and almost no fat.

The carbs in unripe bananas consist mainly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

SUMMARY

Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana has approximately a hundred and five calories.

2. Bananas Contain Nutrients That Regulate Blood Sugar Levels

Bananas are rich in pectin, a form of fiber that offers the flesh its spongy structural form.

Unripe bananas include resistant starch, which acts like soluble fiber and escapes digestion.

Both pectin and resistant starch may moderate blood sugar level after meal and decrease appetite by way of slowing the emptying of your belly

Additionally, bananas also rank low to medium on the glycemic index (GI), which is a measure — from 0–100 — of how quickly foods increase blood sugar levels.

The GI value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51

This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.

However, this may not apply to individuals with type 2 diabetes, who should probably keep away from consuming a whole lot of well-ripened bananas — and monitor their blood sugar carefully if they do.

SUMMARY

Bananas can assist in moderating blood sugar levels after meals and can also lessen the urge and appetite for food via slowing stomach emptying.

11 scientifically proven health benefits of bananas.

11 scientifically proven health benefits of bananas.

3, Bananas May Improve Digestive Health

Dietary fiber has been linked to many health benefits, such as improved digestion.

A medium-sized banana has about 3 grams of fiber, making bananas a fairly desirable fiber source (10).

Bananas posses two predominant varieties of fiber:

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

Resistant starch escapes digestion and eventually ends up in your large intestine, where it turns into meals for the beneficial bacteria in your intestine

Additionally, some test-tube research advocates that pectin may help protect against colon cancers.

SUMMARY

Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard you against colon cancer.

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4. Bananas May Aid Weight Loss

No experiment has directly examined the effects of bananas on weight loss. However, bananas do have numerous attributes that should make them a weight loss-friendly-food.

For starters, bananas posses notably few calories. An average banana has just over a 100 calories — but it’s also very nutritious and filling.

Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to decrease in body weight and weight lost.

Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and can reduce your urge for food.

SUMMARY

Bananas may aid weight lost due to the fact they’re low in calories and high in vitamins and fiber.

11 scientifically proven health benefits of bananas.

11 scientifically proven health benefits of bananas.

5. Bananas May Support Heart Health

Potassium is a mineral that is critical for heart health — particularly blood stress control.

Despite its significance, few people get sufficient potassium in their eating regimen (21).

Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) has about 9% of the RDI.

A potassium-rich food regimen can help decrease blood pressure, and those who eat lots of potassium have as much as a 27% lower chance of heart disorder

Furthermore, bananas contain a decent amount of magnesium, which is likewise important for heart health

SUMMARY

Bananas are a very good dietary source of potassium and magnesium — two essential nutrients for heart health.

11 scientifically proven health benefits of bananas:

6. Bananas Contain Powerful Antioxidants

Fruits and veggies are superb sources of dietary antioxidants, and bananas are no exception.

They contain several types of amazing 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

SUMMARY

Bananas are high in several antioxidants, which might also assist in lessening the damage from free radicals and lower your risk of some diseases.

7. Bananas May Help You Feel More Full

Resistant starch is a form of indigestible carb — found in unripe bananas and other foods — which acts like soluble fiber in your body.

As a rule of thumb, you can estimate that the greener the banana, the higher its resistant starch content (31).

On the opposite hand, yellow, ripe bananas contain lower amounts of resistant starch and total fiber — however proportionally greater amounts of soluble fiber.

Both pectin and resistant starch offer appetite-reducing effects and they increase the feeling of fullness after food.

Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may also lessen urge for food and help keep you full.

11 scientifically proven health benefits of bananas.

11 scientifically proven health benefits of bananas.

8. Unripe Bananas May Improve Insulin Sensitivity

Insulin resistance is a major risk factor for a number of the world’s most critical diseases, including type 2 diabetes.

Several research reveal that consumption of 15–30 grams of resistant starch per day might enhance insulin sensitivity by 33–50% in as few as 4 weeks

Unripe bananas are a great source of resistant starch. Therefore, they’ll help improve insulin sensitivity.

However, the motive for these effects is not properly understood, and not all studies agree on the matter.

More research should be carried out on bananas and insulin sensitivity.

SUMMARY

Unripe bananas are an excellent source of resistant starch, which can also improve insulin sensitivity. However, extra studies is needed.

9. Bananas May Improve Kidney Health

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

SUMMARY

Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.

10. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.

Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population

The reason for the cramps is largely unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance

However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects

That said, bananas do provide excellent nutrition before, during and after endurance exercise

SUMMARY

Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

11 scientifically proven health benefits of bananas.

11 scientifically proven health benefits of bananas.

11. Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy — they’re also one of the most convenient snack foods around.

Bananas make a great addition to yogurt, cereal and smoothies. You can even use them instead of sugar in your baking and cooking.

Furthermore, bananas rarely contain any pesticides or pollutants due to their thick protective peel.

Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested — they simply have to be peeled and eaten.

It doesn’t get much easier than that.

SUMMARY

Bananas make an excellent snack food, dessert or breakfast. Their versatility makes them easy to add to your diet.

11 scientifically proven health benefits of bananas:

The Bottom Line

Bananas are a popular fruit that happens to provide numerous health benefits.

Among other things, they may boost digestive and heart health due to their fiber and antioxidant content.

They may even aid weight loss, as they’re relatively low-calorie and nutrient-dense.

Ripe bananas are a great way to satisfy your sweet tooth. What’s more, both yellow and green bananas can keep you healthy and feeling full.

 

This Article was culled from Healthline

 

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