7 Evidence Based Health Benefits of Bananas

 

Bananas are incredibly versatile fruits that is loved by everyone, this sweet fruit is full of protein that makes it incredibly great option for people who wants to gain some muscles, however what else do you know about this delicious fruit.

I bet you didn't know this, bananas comes under category of most popular fruits. In fact in a report it was found that more than 96 percent of households in the U.S purchase bananas at least once a month. [1]

Bananas are also packed with essential vitamins and minerals that are required by your body to perform, because your body cannot produce some of these essential nutrients, so you have to add them from your diet. Bananas are great source for potassium, magnesium, Vitamin B6, and  Vitamin C.

In  fact some evidence also show that the the nutrients levels in bananas rises as they ripen. Evidence also show that bananas are 8 times more effective in boosting the power of white blood cells than green skin bananas.

However some people also avoid these healthy fruits as they are high in carbohydrates and sugar contain. But that should not stop you from getting all these health benefits.

Here are 7 Evidence-Based Health Benefits of Bananas.

Nutrient Fact Of Banana

Nutrient contain of banana for one medium banana (118 g).

• Calories: 105
• 0.4 gram of fat
• 1.2mg of sodium
• 27 gram of carbohydrates
• 3.1 gram of fibre
• 14.4 gram of sugar
• 1.3 gram of protein

Health Benefits of Bananas

1. Bananas Are Packed With Essential Nutrients

Bananas are known as superfood, but what make them a superfood for you. That's right the nutrients that are present in banana makes is super healthy for you.

You might have heard the phrase “ An Apple In A Day Keeps The Doctor Away". Why not a banana in a day keeps disease at bay. Because the nutrient content in bananas are comparatively high than apple.

Here's the nutrients comparison of an apple and a banana, and it clearly show that bananas are high in nutrients containts than apple.

• 4x the protein
• 2x the complex carbohydrates
• 3x the phosphorus
• 5x the vitamin A
• 5x the iron
• 2x more other vitamins and minerals
• Rich in potassium

Moreover they also contain a decent amount of fiber, along with other essential antioxidants.

2. Bananas May Support Heart Health

One of the most essential nutrient that is important to keep your heart healthy is “Potassium". And bananas are considered one of the best source to get this essential nutrient.

In fact a medium size banana can provide you with 320-400 mg of potassium, that is about 10% of your daily potassium needs. Moreover bananas are also consider to have a natural antacid effect in the body, that may help fight heartburn.

Some researches also say that the potassium may help lower the risk of heart diseases by 26% . [2]

Moreover bananas are also great for its magnesium contain that is also considered heart healthy.

Also Read: Food for healthy heart that will help you live longer.

3. Bananas May Aid Weight Loss

When you hear about banana you probably think about food full of protein that may help you gain weight and muscle. However bananas can also help you loss some weight.

Bananas are full of fiber, in fact a single banana can nearly give you about 10 % of your daily fiber demand. Which will keep you full for longer time. What's more is that unripe bananas are great source of resistant starch, that performs a similar function like fiber keeping you full for longer time and help losing weight. [3]

The fiber contain in bananas will not only help reduce but also help regulate bowel movement, and enhance your metabolism. So adding bananas in your list of weight loss will be a great idea.

Also Read: 5 ways to burn fat fast.

4. Bananas Help Regulate Blood Sugar Levels

Bananas are great source of both dietary fiber and resistant starch that have shown to have positive effect on regulation of  blood sugar levels. [4]

Bananas also have lower glycemic index, which when coupled with the high fibers ensures that sugar is digested and absorbed slowly. In simple words this will help to lower the chances of spikes in blood sugar levels of individuals.

However if you have type 2 diabetes, you should avoid eating a lot of well-ripened bananas, and also monitor your blood sugar carefully and timely.

 

5. Bananas Lower High Blood Pressure

High blood pressure is also considered as a silent killer. Bananas are great source of  potassium and low in salt, which makes it the perfect way to beat blood pressure and also prevents from stroke.  [5]

An average banana contains about 467 mg of potassium and 1 mg of sodium. Eating bananas regularly will contribute toward daily potassium requirements to keep blood pressure down while preventing further complications, like strokes and kidney disease.

There are some situations where teens too have high blood pressure, and eating banana can surely help to lower the blood pressure.

6. Bananas May Have Benefits for Exercise

If you are looking to gain some weight bananas can also be a good source of carbohydrates and will provide fuel for workouts.

Eating banana can also help scale back exercise-related muscle cramps and soreness. Moreover bananas also great source of magnesium that will also contribute to lean muscle build-up.

However some studies also contribute to a result that they have no effect on health, whereas some studies show that they provide excellent nutrition before, during and after endurance exercise. [6]

Also Read: Benefits of meditation.

7. Bananas May Improve Kidney Health

Kidney stones are formed when too many minerals, most commonly excess calcium and oxalates are deposited in the kidney. The plus point is that bananas may also promote kidney health.

According to a study published in 2005 potassium and other antioxidants that are present in bananas may help ease the strain on kidneys and encourage urination.

Researches also prove that these can also help keep toxins from accumulating in the body. [7]

Adding bananas in your daily diet can help prevent from this, and it's also easier and tasty method than medicine and surgery.

How To Add Them 

Bananas are great as they can go with every type of food from baked food like Baked Oatmeal-Banana Cake, to savour food like Chicken Curry with Banana and Peanuts. You can add them according to your palate and taste.

Here's a simple recipe for Banana-Chocolate milkshake:

Who doesn’t love a chocolate, and adding them with bananas will not only enhance the flavour and texture but will also give you that perfect sweet and bitter taste. To start preparing this all you need is:

Ingredients

• 2/3 cup Milk
• 1 Banana
• 1 tablespoon Chocolate Syrup (or 1 tablespoon Cocoa Powder)
• 2-3 scoops Ice Cream (Vanilla) or Frozen Yogurt

Procedure 

1. Simple toss all the ingredients in a blender- smoothie jar.
2. Pulse it completely, till the banana solids are acceptably dissolved.
3. And there you are with a healthy and tasty on to go milkshake.
4. You can also add berries specially blueberries as there are superb for your health.

A Word From Healthyngreat

Bananas are imbued with essential nutrients like potassium, fibre, vitamins B6, C and antioxidants that are well-known for maintaining healthy. Adding them in your daily diet can do more good than skipping it, due to its high sugar contain. These “7 Evidence-Based Health Benefits of Bananas" will surely motivate you to add more of this superfood. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post some thing new.

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