Top 10 Health Benefits of Banana | You Don’t Know About

  • By: Joseph Benson
  • Time to read: 15 min.

Top 10 health benefits of banana, bananas are one of the most popular fruits in the world because they are handy, economical, and tasty.

Bananas, which originated in Southeast Asia, are now farmed all over the world and come in a variety of colors, shapes, and sizes.

The most popular banana type is the yellow banana, which is green when immature. However, the health advantages of the fruit vary depending on the stage of ripeness.

So, the next time you think you’ve picked up a banana that’s too ripe or too green, reconsider before replacing it!

There are plenty of benefits to include all forms of this fruit in your daily diet, from heart health and weight reduction to attractiveness and digestive assistance.

Bananas Have a Lot of Health Benefits High Blood Pressure (HBP) is a condition in which.

The minerals potassium and magnesium are essential for the body’s proper functioning. Both are essential for keeping a healthy heart and blood pressure.

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Top 10 Health Benefits of Banana

Top 10 Health Benefits of Banana

1. Packed with nutrients

Bananas are high in fiber and include a number of antioxidants. 1Trusted Source): One regular-sized banana (126 grams) also boasts:

  1. 112 calories
  2. 0 gram of fat
  3. 1 gram protein
  4. Carbohydrates: 29 g
  5. 3 grams of fiber
  6. 12 percent of the daily value of vitamin C (DV)
  7. Riboflavin: 7% of the daily value
  8. Folate: 6% of the daily value
  9. Niacin: 5% of the Daily Value
  10. Copper: 11% of the daily value
  11. Potassium: 10% of the daily value
  12. Magnesium: 8% of the daily value

One banana has roughly 112 calories and is nearly entirely made up of water and carbohydrates. They are low in protein and fat.

The carbohydrates in green, unripe bananas are primarily starch and resistant starch, a sort of indigestible fiber we’ll discuss later. The taste of the fruit grows sweeter as it ripens, but the fiber content decreases.

2. It has the potential to lower blood sugar levels

Soluble fiber is abundant in bananas. Soluble fiber dissolves in fluids and forms a gel during digestion. It’s also responsible for the sponge-like feel of bananas. Unripe bananas also contain resistant starch, which your body doesn’t digest.

These two forms of fiber, when combined, may help to keep blood sugar levels in check after meals. Additionally, by delaying the emptying of your stomach, they may aid with appetite control.

This indicates that, despite its increased carbohydrate content, bananas will not cause significant blood sugar rises in healthy people.

While persons with diabetes may eat bananas, eating a substantial piece in one sitting is not suggested.

3. It may help with digestion

Many health advantages have been attributed to dietary fiber, including better digestion. A medium banana has roughly 3 grams of fiber in it.

A prebiotic is resistant starch, a form of fiber found in unripe bananas. Prebiotics make it through digestion and into your large intestine, where they feed the good bacteria in your gut.

Furthermore, pectin, a fiber contained in both ripe and unripe bananas, may aid with constipation prevention and stool softening.

Pectin may also help protect against colon cancer, according to certain test-tube studies, however more human study is required to validate this advantage.

4. It might help you lose weight

There has been no direct research on the impact of bananas on weight loss. This popular fruit, on the other hand, has various characteristics that might make it a weight-loss-friendly meal.

To begin with, bananas are low in calories. Despite having just over 100 calories, a banana is healthful and satisfying.

Fiber from vegetables and fruits has been related to decreased body weight and weight reduction on several occasions.

Furthermore, since unripe bananas are high in resistant starch, they tend to fill you up and suppress your appetite. If you want to include unripe bananas into your diet, treat them like plantains.

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5. It has the potential to improve heart health

Potassium is an essential nutrient for heart health, particularly blood pressure control. Despite its significance, only a small percentage of the population consumes adequate potassium.

Bananas are a fantastic source of potassium, and a medium-sized banana has a lot of it.

A potassium-rich diet may aid in the reduction of blood pressure. Furthermore, prior research and animal studies show that individuals who consume a lot of potassium had a 27 percent decreased risk of heart disease.

Furthermore, bananas provide 8% of the daily value for magnesium, another mineral crucial for heart health.

Magnesium shortage has been related to an increased risk of heart disease, high blood pressure, and blood fat levels. As a result, getting enough of the mineral via your food or supplements is critical.

6. Antioxidants abound

Bananas are a good source of dietary antioxidants, as are other fruits and vegetables. They include flavonoids and amines, which are both powerful antioxidants.

Antioxidants have been linked to a variety of health advantages, including a lower risk of heart disease and degenerative diseases.

They protect your cells from oxidative damage produced by free radicals. Free radicals may build up in your body without antioxidants over time and cause damage if their levels get high enough.

7. It’s possible that it’ll make you feel fuller

Bananas’ soluble fiber may help you stay full by bulking up your digestive tract and delaying digestion. Furthermore, bananas have a low calorie content considering their size.

Bananas are a more full snack than other foods like processed or sugary packaged snacks because of their low calorie and high fiber content.

Protein is satisfying as well, but bananas are lacking in this component. So eat a sliced banana with protein-rich foods like Greek yogurt for a hunger-busting snack, or incorporate a banana into a protein smoothie.

8. When unripe, it may help with insulin sensitivity

Insulin resistance is linked to a number of chronic illnesses, including type 2 diabetes. Several studies have shown that consuming resistant starch on a regular basis.

Such as unripe bananas, may increase insulin sensitivity. This might increase your body’s sensitivity to this blood-sugar-controlling hormone.

More study is required, however, to see how the resistant starch in bananas affects insulin sensitivity.

9. It has the potential to promote kidney health

Potassium is required for normal kidney function as well as blood pressure control.
Bananas, which are high in potassium, may be particularly useful for maintaining your kidneys in good shape.

Potassium was associated to lower blood pressure and a slower course of renal disease in a research including over 5,000 participants with early stage chronic kidney disease.

Some persons with advanced renal disease or who are on dialysis, on the other hand, must limit their potassium consumption. If you fall into one of these groups, talk to your doctor before increasing your potassium consumption.

10. It’s possible that it’ll help with workout recuperation

Bananas are sometimes referred to be the “ideal” sports food. This is because to their high quantity of readily digestible carbohydrates, as well as the minerals potassium and magnesium, which function as electrolytes.

During strenuous activity, you lose electrolytes via perspiration. After sweating, resupplying your body with potassium and magnesium, such as by eating a banana, may help to decrease exercise-related muscular cramps and stiffness.

However, there is a scarcity of particular studies on the benefits of bananas on exercise performance, cramping, and recuperation. Bananas, on the other hand, are a wonderful source of nutrients before, during, and after exercise.

One medium banana contains 12 percent of the daily recommended potassium intake (RDI) and 16 percent of the daily magnesium intake (RDI), making it an excellent source of both minerals!

Potassium and magnesium intake have been related to a lower risk of heart disease. Foods rich in potassium, such as bananas, may be used as a therapy to help decrease blood pressure in people with high blood pressure.

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Top 10 Health Benefits of Banana

Is it OK to eat banana everyday?

“An apple a day keeps the doctor away,” we’ve all heard, but it turns out that a banana a day might be just as beneficial.

Bananas are rich in vitamins and minerals, and eating one on a daily basis will help you maintain and enhance your overall health. To put it another way, eating a banana every day is the best way to remain healthy.

However, it’s crucial to keep in mind that you shouldn’t eat too many bananas in a day. According to Healthline, you should limit yourself to one or two bananas every day. Overeating any meal, even one as healthy as bananas, may contribute to weight gain and vitamin deficiencies.

When you eat a banana every day, your body reaps several advantages, and for more healthy eating ideas, see our list of the 7 Healthiest Foods to Eat Right Now.

You’ll be supporting your gut health

We are recognizing the relevance of gut health on overall wellness more than ever before. There are a variety of ways to eat well for your microbiome, but it all starts with a banana.

Bananas include resistant starch, which helps to enhance the formation of short-chain fatty acids, which are important for gut health, according to a review published in Nutrition Bulletin in 2017.

Bananas may therefore be credited with balancing our gut flora and delivering nutrients to our microbiome.

You may lose weight

Eating bananas on a regular basis may help us achieve our weight reduction objectives, which is a benefit that should never be overlooked. Despite being little over 100 calories per piece, bananas are high in fiber and protein and will keep you satiated for longer.

They also made the list of the 20 Most Weight-Loss-Friendly Foods on the Planet, according to Healthline. So, the next time you’re in the supermarket, make a point of buying a bunch.

You can improve your skin

You usually think of salmon, avocados, or walnuts when you think of foods that help your skin, but bananas may be a game-changer when it comes to skin health.

It’s all because to the vitamins and minerals found in bananas, including manganese, which helps to improve collagen levels. A banana a day may assist with acne, wrinkles, and dry skin, no matter what your skin problems are.

A banana face mask, according to Healthline, may help, but I believe we’ll continue to eating our bananas instead.

Weight loss encouragement

Yellow bananas, dubbed the “original 100-calorie snack,” are a great, healthful grab-and-go snack. Despite their low calorie content, bananas are abundant in fiber, which means they will keep you fuller for longer than meals with lower fiber content.

This may help you lose weight by lowering your total calorie intake for the day. Green bananas may also help you lose weight.

They’re an excellent source of resistant starch. In contrast to ordinary starch, resistant starch is an indigestible carbohydrate. Rather of being digested, it acts as a soluble fiber, feeding the good bacteria in your intestines and aiding digestion.

Resistant starch contains fewer calories than ordinary starch but provides the same level of hunger satisfaction. Green bananas, like yellow bananas, boost the sense of fullness and cause a reduction in appetite.

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Top 10 Health Benefits of Banana

It’s Safe for Pregnant Women

Is it safe for pregnant women to eat banana? Bananas are an excellent meal option for pregnant women for a variety of reasons. To begin with, bananas are high in folic acid.

Folic acid is used to help your body create the additional blood it requires during pregnancy.

Bananas also have a lot of iron, which helps to avoid anemia, which is ideal since the body has to preserve adequate blood for the developing baby and the mother.

Bananas may also assist to avoid or alleviate some of the less-than-pleasant side effects of pregnancy. Constipation is greatly aided by the fruit’s high fiber content.

Chemical laxatives may be replaced with this natural remedy, which is a better option. Bananas, as previously indicated in relation to the BRAT diet, may help alleviate nausea.

This makes them an ideal snack for pregnant ladies suffering from morning sickness. When consumed in between meals, they also assist to manage blood sugar levels.

Salt should be used with caution by pregnant women since it may easily cause the body to retain water and raise blood pressure.

Bananas include potassium, which helps the body digest salt more rapidly, reducing the risk of salt-related ill effects.

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Top 10 Health Benefits of Banana

Boost Your Energy and Stamina

Glucose, fructose, and sucrose are the three forms of sugars found in bananas. Glucose and fructose are swiftly absorbed into the bloodstream, giving you an energy boost right away.

Sucrose, on the other hand, is slowly absorbed and so maintains blood sugar levels steady, preventing them from peaking and dropping quickly.

This prevents the sugar crash that comes with other sugary meals, such as soda. Bananas provide a longer-lasting energy source, which is ideal for building stamina and endurance.

Bananas are also an excellent source of mental energy. Potassium functions as a brain fuel, making us more awake and open to learning, while magnesium aids our capacity to concentrate.

Bananas, which are high in potassium and magnesium, have been demonstrated in studies to be a good snack option before tests owing to their potential to improve focus.

Maintain Bone Health

Bananas are high in nutrients that help to maintain bone density. Potassium, magnesium, vitamin B, and vitamin C are all incredibly beneficial to bone health.

Bananas also have a high fructooligosaccharide content (FOS) Fructooligosaccharide is a prebiotic that aids in the production of digestive enzymes and vitamins by probiotic bacteria.

These vitamins and digestive enzymes aid in the absorption of nutrients, particularly calcium, which is one of the most vital elements for strong bones.

Endurance Athletes’ Superfood

For a number of reasons, endurance athletes benefit from the carbohydrates (energy) and minerals included in bananas. Dehydration causes the majority of muscular cramps, particularly leg cramps.

Potassium aids in the retention of fluid and the processing of salt, reducing the chance of cramps and spasms.

Muscle cramps may also be exacerbated by a lack of calcium and magnesium. Athletes who consume bananas on a daily basis give their bodies with a steady supply of these nutrients.

Bananas are also high in vitamin C, with one banana providing around 15% of the recommended daily allowance! Vitamin C is necessary for the proper function of muscles, tendons, and ligaments.

It’s also important for keeping your immune system robust while you’re doing a lot of activity.

Vitamin C also aids in the speed and promotion of the healing of wounds and soft tissue damage caused by strenuous exercise.

It’s also important for the synthesis of adrenaline during training sessions or performances like marathons.

Because of the more hard and long training that endurance athletes undergo, they need more vitamin B6. Bananas include vitamin B6, which assists in cell protection and may reduce the risk of heart disease.

Bananas’ carbohydrates are simply turned to energy. Bananas are a quick and simple snack that may be had before, during, or after exercise.

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Top 10 Health Benefits of Banana

Improve your digestion and gut health

Dietary fiber is well-known for promoting good digestion. Pectin and resistant starch are two forms of fiber found in bananas.

Resistant starch, as previously mentioned, bypasses digestion and acts as food for your gut bacteria, renewing your body by feeding the healthy bacteria in your stomach.

Pectin has been found in studies to protect the body against colon cancer. Bananas’ pectin content, on the other hand, reduces as they mature. As a result, green bananas will provide more colon protection.

Bananas, especially yellow bananas, are a simple-to-digest fruit that makes them a good option when you’re ill with an upset stomach.

For adults and children suffering from stomachaches, diarrhea, or nausea, the BRAT (bananas, rice, applesauce, and toast) diet is strongly suggested.

Other fruits should be included to the BRAT diet to improve fiber, according to recent research, making bananas a particularly significant component of this therapy.

Improves mental and mood health

The chemical serotonin is linked to mood control. Our mood is improved and we feel happier when serotonin is produced.

While serotonin is not present in food, tryptophan (which is converted to serotonin by the body) is.

And there’s a lot of it in bananas! This fruit boosts the production of this feel-good hormone in the body, making you feel happy.

Tryptophan has also been reported to aid in the maintenance of a regular sleep routine. Eating a banana before bed may help normalize your sleep pattern, which is beneficial for individuals who suffer from insomnia.

Bananas include a high number of B vitamins, which have a relaxing impact on the mind and may make you feel more relaxed and at ease.

Hair and skin care

Bananas aren’t only wonderful for your stomach; they’re also fantastic for your skin and hair.

Bananas and their peels, which are high in antioxidants, have a rejuvenating impact on the skin and aid in the healing of damaged cells. The peels are very effective in treating acne.

Bananas contain vitamin A, which aids in the fading of dark spots and scars on the skin. Banana peels may be applied directly to blemished regions of the face.

Mashed banana may also be blended with other ingredients like yogurt and turmeric to make a facemask that helps to prevent acne and brighten the skin.

Making a facemask with mashed bananas and lemon juice can assist to battle an oily complexion.

Bananas include B vitamins, which may help protect your skin from free radicals, which can promote premature aging.

Because of its high moisture content, this fruit is also great for nourishing hair. Nothing but mashed bananas may be used to produce a basic hair hydrating mask. To minimize puffiness, lay the inside side of a banana peel on the eyes.

Bananas include potassium, which helps to prevent fluid retention, which is often caused by excessive salt intake, resulting in bags and dark circles under the eyes.

The peel may also be used to reduce itching caused by irritations like insect bites or skin rashes. Banana mash has also been used as a topical treatment for itchy or excessively dry skin.

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Male health is improved

Potassium, bromelain, and B vitamins are all found in bananas, and they all have a role in the generation and control of sexual hormones.

Bananas may boost libido, sexual function, and stamina because to their natural aphrodisiac characteristics. It’s best to consume this superfood a few hours before engaging in such activities to get the most out of it.

Bananas include magnesium and manganese, which are both helpful to male health and assist the body maintain a healthy prostate. A lack of either of these nutrients has been linked to an increased risk of prostate cancer.

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Top 10 Health Benefits of Banana

How can you incorporate banana into your diet?

Bananas may be eaten in a variety of ways. Of course, the simplest method is to consume the fruit uncooked. Bananas, on the other hand, may be added to fresh fruit juices or smoothies to boost your vitamin intake.

Bananas may also be added to a peanut butter sandwich to encourage youngsters to consume more of the fruit.

Cooked green bananas are a delicious snack. They may be cooked whole for around 20 minutes with the peel remaining on.

They’re a low-fat, nutritious carbohydrate that may be seasoned to taste. Green banana fries are also a tasty option. For a terrific alternative to potato fries, just peel the unripe banana with a knife, slice into strips, and deep-fry.

Banana flour is a terrific gluten-free alternative to less-healthy white flours and is one of the newest health fads circulating these days.

Because banana flour has more starch, you may use less flour overall. In any dish, a good rule of thumb is to use 25% less banana flour than the recipe calls for. If you want to make a healthy brownie, try using banana flour instead of flour.

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Top 10 Health Benefits of Banana

Final epilogue

Not only that these fruits are known to taste good and are affordable, but they can also lower the risk of lung cancer, stroke, prostate cancer, and breast cancer. They can also help in lowering blood pressure in the body.

Bananas are an excellent source of many nutrients such as vitamin C, vitamin B6, potassium, and fiber. For example, just one banana contains 4% of our daily intake of vitamin C.

Many people wonder what are the health benefits of banana. Bananas are a rich source of potassium and a good source of fiber.

They contain several vitamins, including some B vitamins. And like all fruits, they provide antioxidants as well.

Above all, the health benefits of banana are astonishing and significant for your overall healthy diet and body. Therefore, if you want to gain the benefits that bananas have.

Don’t hesitate to eat them daily. Remember that, whenever you crave for a snack or before each meal to get plumped, diverse and delicious recipe.  

Bananas are one of the best fruits you can eat in the world, they offer a variety of health benefits and their rich taste can be addictive.

They contain starch, fiber, protein, vitamin B6 and folate among different minerals such as potassium, manganese and vitamins C, A, E which are good for maintaining a healthy body.

Some studies show that the daily consumption of bananas may help prevent chronic diseases. So next time you go shopping make sure you buy at least two or three bananas.

It is a good idea to have bananas in our diet because they contain so many health benefits. They are easily digestible and provide our body with a lot of nutrients.

They have vitamins, calcium, fiber, antioxidants, carotenoids, and potassium. All of this works to keep our body strong, healthy and energetic.

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