Bananas: Health Benefits, Nutritional Facts, Daily Consumption
Have you ever thought the cheaper fruit can do wonder
So, in this article, we will study about the health benefits of bananas and its nutritional facts.
Banana is scientifically known as Musa acuminata. We always heard that healthier food is not tasty but with regards to banana, this isn’t the case.
Rather than being tasty, it contains all the essential nutrients that can have a good impact on health.
Banana contains many essential important nutrients like potassium, vitamin B6, vitamin C, magnesium, copper, manganese.
Bananas are also beneficial for digestion, heart health, and weight management. They are mostly preferred eating as a snack.
Eating banana has its health benefits they are mentioned below :
- Helps in boosting energy :
Bananas are one of the best food for providing energy to your body. Bananas are also ideal for eating during midday when you feel low rather than drinking coffee or tea.
Eating only two bananas will provide enough fuel to your body for doing exercise or workout for an hour.
That’s why every trainer encourages you to eat bananas to boost your energy level 30 to 45 mins before your workout.
- Rich in potassium :
Bananas are high in potassium. A medium-sized banana will give around 300-400mg of potassium which reaches about 10% of your daily potassium needs.
Potassium helps to deliver oxygen to your brain.
It also helps the body to regulate heartbeat and maintain the proper level of water within the body.
Potassium also helps in regulating blood pressure which lowers the chances of heart stroke. Potassium also prevents muscle craps after the exercise.
- Helps to get rid of constipation :
Constipation can because of many reasons like having a poor diet or lack of exercise.
Some claim that bananas can cause constipation while others say that it helps to prevent it.
Well, it’s a matter of timing. unripe banana can cause constipation because they still have a lot of starch, which can be hard for the body to digest while ripe banana can help in relieving constipation.
Unripe banana works best when suffering from diarrhea on the other hand ripe banana is best to relieve constipation as they are very high in soluble fiber, which in some instances can serve to push consumption through the bowels.
- Rich in iron :
Bananas are not only rich in fiber but also contain folic acid and B12 all of these are useful in the treatment of anemia.
Iron in banana helps promote hemoglobin production which is the substance in red blood cells that carries oxygen from your lungs to transfer it throughout your body.
- High in fiber :
Banana is rich in fiber. One medium banana has almost 3 gm of total fiber and 0.6 gm of soluble fiber.
It’s recommended that you aim for 25 to 30gm of total fiber a day and 6 to 8 gm of total fiber. One banana needs almost 10% of your daily fiber and soluble fiber needs.
The soluble banana absorbs water in your gut, which then forms a type of gel. The gel slows down digestion which keeps you feeling full, slows the stream of sugar into your blood, and lowers insulin levels.
The insoluble fiber, or roughage, in the banana, combines bulk to your stool, which might make it simpler for you to go.
- Banana helps to Refuel your body :
Your body uses glucose as a primary source of energy.
Eat a banana or a banana smoothie to refuel your body after a workout.
Eating Bananas in breakfast will provide energy to your body and you don’t need to eat any extra snack between your breakfast and lunch
Bananas are high in good kind of carbs that one should have after a workout. These fast-acting helps restore the glycogen in your body, which is known to help rebuilt damaged muscles
- Rich in manganese :
Bananas are a good source of manganese with one medium banana providing about 0.3mg.
Manganese is necessary for bone health and metabolism. It has strong antioxidants properties that help to protect against free radicals are molecules that can damage cells in your body.
Free radicals can cause aging, heart disease, and even cancer.
- Good for the skin :
Bananas are a healthy source of beauty-boosting vitamins A, B, C, and E and minerals such as iron, zinc, and potassium they are also filled with amino acids and antioxidants that provide nutrients to your skin and hair which can also cure skin diseases.
Even the banana peel is packed with antioxidants, and potassium also it’s rich in carbohydrates all these properties hydrate your properties and reducing itching.
- Helps to cure depression :
Banana can benefit your brain as well as your body. It contains vitamin B6 and tryptophan which helps to reduce depression symptoms.
The tryptophan content possesses by banana is transform into serotonin which is a kind of neurotransmitter that promotes happiness.
Helps brain to function properly and helpful in healthy sleep. People cannot make tryptophan in their bodies, so they must obtain it from their diet.
Banana Calories and its Nutritional Facts :
|Total fat||0.3g (0%)|
|Saturated fat||0.1g (0%)|
|Total carbohydrates||23g (7%)|
|Dietary fiber||2.6g (10%)|
|Vitamin A (1%)||Vitamin C (14%)|
|Calcium (0%)||Iron (1%)|
|Vitamin D (0%)||Vitamin B-6 (20%)|
|Cobalamin (0%)||Magnesium (6%)|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
Are Bananas good for gaining or losing weight?
Some people worried that high sugar fruits like bananas can make them fat. Bananas are made up of carbs, fibers, and minerals infant one medium banana can provide about 10% of your daily requirement of fiber, and it is only about 100 calories.
Bananas are high in fiber but less in calories. Fiber plays a vital role in digestion and it also helps in reducing weight.
Most bananas have a low to the medium glycemic index and don’t cause a big spike in blood sugar levels compared to other high-carb. If you are trying to lose weight, then there is definitely nothing wrong with eating bananas as a part of a balanced, real food-based diet.
Bananas will not make you fat if you are having a proper diet based on your daily calorie intake according to your goal of losing or gaining weight.
Bananas are high in fiber but less in calories. Fiber plays a vital role in digestion and it also helps in reducing weight. Most bananas have a low to the medium glycemic index and don’t cause a big spike in blood sugar levels compared to other high-carb.