health benefits of banana
health benefits of banana Bananas are very healthy and delicious.
They contain many essential nutrients and provide benefits for digestion, cardiovascular health, and weight loss.
Apart from being very nutritious, they are also an extremely convenient snack food.
Here are science-based health benefits of banana.
Proven Benefits of Banana
Share on Pinterest. Many nutrients in a banana are among the most popular fruits of the world
A native of Southeast Asia, they are now grown in many hot parts of the world.
Bananas vary in color, size, and shape.
The most common type is Cavendish, which is a type of dessert. It becomes mature when it is green.
Banana has a fair amount of fiber, as well as many antioxidants. A medium sized banana (118 grams) boasts:
Potassium: 9% of RDI
Vitamin B6: 33% of RDI
Vitamin C: 11% of RDI
Magnesium: 8% of RDI
Copper: 10% of RDI
Manganese: 14% of RDI
Net Carbs: 24 grams
Fiber: 3.1 grams
Protein: 1.3 grams
Fat: 0.4 grams
Each banana contains only 105 calories and contains almost exclusively water and carb. Banana contains very little protein and almost no fats.
In green, immature bananas, carbs mostly contain starch and resistant starch, but as soon as degradation turns, starch turns into sugar (glucose, fructose, and sucrose). health benefits of banana
2. Bananas contain nutrients that control blood sugar level
Bananas are enriched in pectin, a type of fiber that gives the body its structural structure.
Unripe Banana contains resistant starch, which acts like soluble fiber and avoids digestion.
Both pectin and resistant starch can reduce blood glucose levels after meals and reduce your appetite by slowing your stomach down.
In addition, bananas rank less than the medium on the glycemic index (GI), which is a measure – from 0100 – how fast food items increase the level of blood glucose.
The value of GI without banana is about 30, while the amount of ripe banana is about 60. The average value of all bananas is 51. health benefits of banana
This means that bananas should not be a major increase in blood sugar level in healthy individuals.
3. Banana digestion can improve health
Dietary fiber has been linked to many health benefits, including improved digestion.
A medium-sized banana contains about 3 grams of fiber, which makes Banana quite a good fiber source.
Banana consists of two main types of fibers:
Pectin: The banana gets reduced.
Resistant starch: found in unripe bananas.
Resistant starch avoids digestion and ends in your large intestine, where it becomes food for beneficial bacteria in your bowels. health benefits of banana
In addition, some test-tube studies have proposed that pectin can help prevent stomach cancer.
4. Bananas can lose weight
No study has done direct testing of the effects of bananas on weight loss. However, bananas have many features that they should adapt to lose weight.
For starters, bananas contain relatively few calories. An average banana is just 100 calories – yet it is very nutritious and filling.
Eating more fiber than bananas, such as vegetables and fruits, is often associated with lower body weight and weight loss. health benefits of banana
In addition, immature bananas are packed with starch, so they are very filling and can reduce your appetite.
5. Banana can support heart health
Potassium is a mineral which is essential for cardiovascular health – especially blood pressure control.
Despite its importance, some people get enough potassium in their diet.
Bananas are a great dietary source of potassium. A medium-sized banana (118 grams) has 9% RDI.
Potassium-rich foods can help with low blood pressure, and those who eat potassium-rich foods have a 27% lower risk of heart disease. health benefits of banana
In addition, bananas contain a good amount of magnesium, which is also important for cardiovascular health.
6. Bananas contain powerful antioxidants
Products of the soil are fantastic wellsprings of dietary cell reinforcements, and bananas are no special case.
They contain many types of powerful antioxidants, including dopamine and catacin.
However, it is a common misconception that banana makes dopamine work as a good chemical in your brain.
In fact, dopamine from bananas does not cross the barrier of blood-brain. This bus acts as a strong antioxidant instead of changing the hormone or mood. health benefits of banana
7. Bananas can make you feel more full
Resistant starch is a type of indigestible carb which is found in unprotected bananas and other food items – which acts as a soluble fiber in your body.
As a rule of thumb, you can guess that the greenery bananas, the more the resistant starch content.
On the other hand, yellow, ripe bananas contain less amount of resistant starch and total fiber – but high amounts of proportionally soluble fiber. health benefits of banana
Both pectin and resistant starch provide hunger-reducing effects and increase the feeling of fullness after meals.
8. Uncontrolled bananas can improve insulin sensitivity
Insulin resistance is a major risk factor for many serious diseases in the world, including type 2 diabetes.
Many studies show that 15-30 grams of resistant starch per day can reduce insulin sensitivity in 33 weeks, such as in four weeks.
Unripe bananas are a great source of starch. Therefore, they can help improve insulin sensitivity.
9. Banana can improve kidney health
As a good dietary source of potassium, bananas can be particularly beneficial to maintain healthy kidneys.
A 13-year study in women determined that people who eat 2 to 3 times per week were less likely to develop kidney disease by 33%.
Other studies have said that those who eat 4-6 times a week, they are less likely to have a 50% lower kidney disease compared to those who do not eat this fruit. health benefits of banana