Bananas are a delicious and healthy fruit that are rich in important nutrients like potassium, magnesium, vitamin B6 and vitamin C. Research has shown that bananas with black spots on the peel provide more nutrients.
We usually keep eating bananas, but we are not aware of the health benefits of eating them. In this article, let us know about 12 health benefits of eating banana.
Nutritional Facts
According to FoodData Central, One medium sized banana contains:
- Calories: 112
- Carbs: 29 grams
- Protein: 1 grams
- Fiber: 3 grams
- Fat: 0 grams
- Copper: 11% of the DV (Daily Value)
- Potassium: 10% of the DV
- Magnesium: 8% of the DV
- Vitamin C: 12% of the DV
Benefits of Eating Banana
1. Supports Gut Health
Bananas contain a fiber called pectin that has the power to help calm and regulate bowel function. Moreover, this fiber also helps in reducing cholesterol levels. The high fiber content in bananas keeps you feeling full longer and reduces bloating.
Bananas also contain resistant starch, which acts as a prebiotic. This means it helps feed the good bacteria in your gut. Overall, bananas improve gut health.
2. Promotes Muscle Function
Bananas are a natural source of electrolytes, like potassium, which are important for healthy muscles. When our blood doesn’t have enough potassium, our muscles can become weak. Having enough potassium is especially crucial during exercise because low levels can make us feel tired and reduce our ability to perform well.
3. Supports Heart Health
Bananas are packed with important nutrients, especially potassium, which is a vital electrolyte in our bodies. Potassium plays a crucial role in keeping our hearts healthy and maintaining the right balance of fluids, which is important for managing blood pressure.
Scientific evidence strongly supports the idea that including potassium-rich foods like bananas in our diet can help lower blood pressure, reduce the risk of heart disease, and protect against strokes.
4. Boosts Energy
Bananas have more calories and sugar compared to other fruits due to their low water content. They provide instant and sustained energy because of the sugars (sucrose, fructose, and glucose) combined with fiber. With their potassium content, bananas help with muscle contraction during exercise and may lower the risk of cramping. That’s why they are a great choice before and during prolonged, intense workouts.
5. Weight Management
Eating foods with a low glycemic index (GI) may help with weight loss, and bananas are a good source of fiber which can also help you control your weight. Most of the fiber in bananas is called soluble fiber, which can help control cholesterol, blood pressure, and inflammation. Foods high in fiber make you feel full without consuming extra calories, making them a good choice for weight loss.
6. Boosts Mood
Bananas contain tryptophan, an amino acid that the body converts into serotonin, a brain chemical that promotes relaxation, improves mood, reduces anxiety and increases happiness. However, raising blood tryptophan levels through diet alone is challenging. So, adding banana to your diet will help you get extra tryptophan.
7. Supports Kidney Health
Kidneys need enough potassium to stay healthy. One way the body naturally utilizes potassium is through the kidneys. People with kidney problems are always advised to take foods rich in potassium for their health. Bananas or foods high in potassium will not aggravate their kidney problems. However, individuals with advanced kidney disease or those on dialysis may need to limit their potassium intake.
8. Improves Insulin Sensitivity
Insulin resistance is a big factor in many chronic diseases, like type 2 diabetes. Eating resistant starch regularly might help improve how your body responds to insulin, the hormone that regulates blood sugar. However, more research is needed to understand how the resistant starch found in bananas specifically can affect insulin sensitivity.
9. Antioxidant Rich
Bananas are full of powerful antioxidants. They contain special antioxidants such as flavonoids and amines, which bring many health benefits. These antioxidants protect your cells from damage caused by free radicals, which can lead to problems like heart disease and macular degeneration. Therefore, it is important to consume enough antioxidants to control free radicals and maintain good health.
10. Helps To Manage Diabetes
Eating a diet that includes low-GI foods can help people with diabetes reduce the risk of complications. If you have diabetes, you can eat half a banana as a snack. Bananas contain carbohydrates, but they do not significantly increase carbohydrate intake on a low carb diet. As mentioned above, one medium sized banana provides about 29 grams of carbohydrates.
Also Read: 5 Best Yoga Poses For Diabetes
11. Promotes Good Sleep
Bananas have nutrients like tryptophan, vitamin B6, potassium, and magnesium that can help with sleep. Tryptophan and vitamin B6 help make serotonin and melatonin, which regulate sleep. Melatonin levels rise in the evening and encourage sleepiness. Potassium and magnesium are also beneficial for sleep according to research.
12. Easy to Add Into Your Diet
Bananas are not just good for you and delicious, but they are also very convenient. They can be added to yogurt, cereal, or smoothies, and they go well on top of whole grain toast with peanut butter. You can even use them instead of sugar in your baking and cooking. Bananas are easy to carry around, easy to digest, and most people tolerate them well. All you have to do is peel them, and you’re ready to enjoy!
Final Words
Bananas are a versatile and tasty option to improve your health. You can enjoy them fresh or frozen in a variety of meals and drinks. They come in their own packaging, in a peel, making it convenient to carry. When you want a healthy and delicious snack or a quick energy boost, bananas are a great choice.
Disclaimer: This post explores the health benefits of bananas. However, it’s crucial to remember moderation. Overconsumption of bananas can lead to health issues due to their high sugar and potassium levels. Always consult a healthcare professional for personalized dietary advice tailored to your health needs.
My name is Dt. Abhishek and I am a nutritionist from India. I have done my graduation in Nutrition and Dietetics, I am also a member of Indian Dietetics Association, I try to stay on track and constantly try to learn new things.
