I love to eat bananas because they are tasty and of course, very nutritious as well. Bananas are one of the least expensive (relatively speaking), most convenient, and tastiest raw fruits you can purchase. You will be surprised by the 10 health benefits of eating bananas every day. These benefits make bananas an excellent option for anyone concerned with maintaining a wholesome diet.
Although bananas are endemic to Southeast Asia (like my country Malaysia), they thrive in many warm climates and are therefore available worldwide. As it ripens, the Cavendish variety, which is the most common form found in grocery stores, becomes yellow, soft, and sweet. Bananas are rich in vital nutrients and may promote weight loss, digestion, and cardiovascular health just to name a few.
Top 10 Health Benefits of Eating Bananas Every Day
I eat a lot of bananas daily and that means there are tonnes of benefits one can get from their bananas. Even Gru's minions are inspired by bananas, right? Here are ten scientifically proven health benefits of bananas.
1. Bananas Are Very Nutritious
First and foremost, one of the main benefits of eating bananas every day is that they are nutrient-loaded. Bananas have quite a lot of fibre and of course, a number of vitamins. Also, a normal-sized banana (approximately 126 grams) is packed with carbohydrates, fibre, Vitamin Bs, Vitamin C, Copper, Potassium and Magnesium just to name a few.
Do you know that one banana that we usually eat contains approximately 112 calories and is composed almost entirely of water and carbohydrates? They are low in protein and lipids. The majority of the carbohydrates in immature, green bananas are in the form of starch and resistant starch, a type of indigestible fibre. As the fruit ripens, its sweetness increases while its fibre content decreases. Then again, nobody eats unripe bananas, right?
2. Bananas Improve Our Digestive System
My late grandparents and parents have always told me to eat bananas after my meals for these yellow fruits will help in my digestion. There are truths to their claims that bananas are good for our gut health, of course. Fibre in bananas has been linked to many health benefits, such as better digestion. About 3 grams of fibre can be found in a medium-sized banana.
A prebiotic that can be found in our bananas is called resistant starch, which is a type of fibre in bananas that are not yet ripe. Prebiotics don't get broken down by your body, so they end up in your big intestine. There, they feed the good bacteria in your gut.
Bananas are rich in Fibres
Also, the fibre pectin, which is in both ripe and unripe bananas, may help keep you from getting constipated and smooth your stools. Some test-tube studies even suggest that pectin may help protect against colon cancer, but more research on people is still needed to confirm this benefit to our gut health. Obviously, when you eat bananas, rest assured that your tummy will be happy.
3. Eating Bananas Improves Blood Sugar Levels
We are well aware that bananas are an excellent source of soluble fibre. This insoluble fibre will dissolve in liquid to create a gel during our digestion process. It is also responsible for bananas' sponge-like texture. Additionally, as aforementioned unripe bananas contain resistant carbohydrate, which is not absorbed by the body.
Together, these two forms of fibre may reduce post-meal blood sugar levels. They may also help modulate appetite by slowing stomach emptying. That is why you feel "fuller" after eating bananas.
This indicates that despite their elevated carbohydrate content, bananas will not cause significant blood sugar spikes in healthy individuals. In other words, when we eat bananas, they do help to improve the level of our blood sugars. According to American Diabetes Association, those with diabetes can eat bananas, but it is not advised that they consume a large quantity at once.
4. Bananas Are Good For Your Heart
I didn't know that bananas can be good for my heart. So bananas are "hearty" thanks to the presence of Potassium and magnesium. Let's take a deep dive into these two minerals. For the uninitiated, in order for our beating hearts to be healthy, we need a diet that is rich in Potassium. This mineral is crucial to help us manage our blood pressure. Interestingly, not a lot of people are getting enough potassium from their food. That is why we should eat bananas every day.
Bananas Are Rich in Potassium
Here's the good news: You can get 10% of the needed Daily Value Potassium by eating a banana of medium size weighing around 130 grams. According to research carried out by the American Heart Association, a potassium-rich diet can help your blood pressure be lowered. Moreover, research has also shown that those who eat food that contains a lot of Potassium will reduce their risk of heart disease by a staggering 27%.
Bananas Contain a lot of Magnesium
Besides Potassium, bananas also boast as much as 8% of the Daily Value of Magnesium that our body requires. Consuming a more magnesium-rich diet can help to improve our heart health. Those who lack magnesium in their diet have been found to be more prone to heart disease, and high blood pressure as well as recording higher levels of fats in their bloodstream. So to have a healthy and strong heart, eat your bananas!
5. Bananas May Aid in Weight Loss
Ok! This is one of the main reasons why I eat bananas a lot which is to lose weight. Then again no study has directly looked at how bananas aid people to lose weight. But the good news is this well-known banana does have a few things that could make them good food for weight loss.
Does eating bananas daily increase weight?
First and foremost, bananas don't have too many calories. So that means eating bananas daily will not increase your weight. The normal banana has a little more than 100 calories, but it is healthy and filling. Many studies have shown that getting more fibre from veggies and fruits (particularly bananas) can help you to lose weight.
Unripe Green Bananas Ar Rich in Resistant Starch
Moreover, young, unripe, green bananas are full of resistant starch, which makes them filling and makes you feel less hungry. Bananas' soluble fibre may help you feel full by adding mass to the digestive tract and slowing digestion. Do you know that bananas are relatively low in calories relative to their size or portion?
The combination of bananas' low calorie and high fibre content makes them a more filling nibble than other foods such as processed or sugary boxed snacks. So that means you can make good use of bananas to stave off any hunger pangs and make you feel fuller before needing to have another bite. So the more bananas you eat, the more likely you will lose weight.
6. Bananas Can Improve Our Kidney's Health
I didn't know that bananas can improve my kidney health. Now I know thanks to the presence of potassium in bananas! Potassium is important for keeping the kidneys healthy and for keeping blood pressure in check. Since bananas are brimming with Potassium, eating them every day will ensure that our very important kidneys will be in good shape.
One study that looked at people with chronic kidney disease in its early stages found a link between potassium and lower blood pressure and a slower rate at which the disease got worse. On the other hand, some people with late-stage kidney failure or who are on dialysis need to limit how much potassium they take in. So make sure you consult your doctor before making the decision to eat a lot of bananas.
7. Bananas Are Rich in Antioxidants To Combat Free Radicals
If you want to get rid of all those pesky and unavoidable free radicals, eat bananas. Bananas, like other fruits and vegetables, are an excellent source of dietary antioxidants. Several forms of potent antioxidants, including flavonoids and amines, are present in our bananas.
These antioxidants that can be found in our bananas are associated with numerous health benefits, including a decreased risk of cardiovascular disease and degenerative diseases. They protect your cells from oxidative damage caused by free radicals. Without antioxidants, free radicals can accumulate over time and cause damage if their concentrations become high enough. So, bananas are a cheap source of antioxidants, no?
8. Bananas Can Enhance Exercise Recovery
Sore legs after workout? Bananas are here for you. I still vividly remember how my high school sports teacher advised me to eat bananas before and after a competition. That is because bananas are known as the perfect food for athletes like us. This is primarily due to their high concentration of easily digestible carbohydrates and electrolyte-producing minerals potassium and magnesium.
Sweating causes electrolyte loss during vigorous exercise. After exercise, replenishing your body with potassium and magnesium, such as by consuming a banana, may reduce muscle cramps and soreness. There is no doubt that bananas are an excellent source of nourishment before, during, and after exercise.
9. Bananas Boost Your Mood and Sleep
One of the main benefits of eating bananas is that they are rich in Tryptophan. Tryptophan is an essential amino acid that plays an important role in mood regulation. Bananas are a great source of tryptophan, containing about 0.17 grams per 100 grams of fruit. Consuming tryptophan can have many benefits, such as improved sleep, reduced anxiety, and better overall mental health. Therefore, eating bananas can be a great way to get a healthy dose of tryptophan and improve your mood.
Bananas Are Rich in Tryptophan and Vitamin B6
Apparently, you will get a healthy dose of Vitamin B6 too by consuming more bananas. Vitamin B6 plays an important role in mood regulation, as it helps to produce serotonin and dopamine, two neurotransmitters that are essential for a balanced mood. Bananas are an excellent source of vitamin B6, providing about 0.4 mg per banana. Consuming vitamin B6 can have many benefits, such as improved sleep, increased energy, and a better overall mood. Therefore, adding bananas to your diet can be a great way to get the vitamin B6 your body needs.
10. Bananas Are Your Energy Booster
One of the last main benefits of eating bananas every day is that it provides you with a lot of energy. If you are hungry, grab a banana to boost your energy. Bananas have three natural sugars: sucrose, fructose, and glucose. This gives you a source of energy that is low in fat and cholesterol. Bananas are great for breakfast, a noon snack, or before and after sports, especially for kids and athletes.
In addition, research indicates that the magnesium in bananas may naturally enhance their energizing properties by promoting healthy metabolic function and aiding in lipolysis, a physiological process in which fat stores are broken down and converted into energy. So eat bananas if you want instant energy minus the unwanted cholesterol and fats.
Conclusion
There you have it folks, 10 benefits of going bananas! I mean eating bananas. Bananas are a great source of nutrition, providing essential vitamins and minerals, as well as dietary fibre. Eating bananas regularly can help to improve digestion, boost energy levels, and even reduce the risk of certain diseases. Therefore, it is important to incorporate bananas into your daily diet for optimal health and well-being. Additionally, it is important to remember that a balanced diet is essential for overall health. Eating a variety of nutritious foods, such as fruits and vegetables, is key to maintaining good health and preventing disease.
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