The main benefits of eating banana
Bananas are incredibly healthy, convenient, delicious, and one of the most inexpensive fresh fruits you can buy. This makes them an excellent choice for anyone interested in eating healthy.
While they’re native to Southeast Asia, they grow ubiquitously in many warm climates, making them available worldwide. The Cavendish variety, the most common type found in grocery stores, starts firm and green but turns yellow, soft, and sweet as it ripens.
Bananas contain many essential nutrients and may benefit weight loss, digestion, and heart health.
Here are 07 science-based health benefits of bananas.
1. Rich in. nutrients.
Bananas contain a fair amount of fiber and several antioxidants. One regular-sized banana (126 grams) also boasts
- Calories: 112
- Fat: 0 grams
- Protein: 1 gram
- Carbs: 29 grams
- Fiber: 3 grams
- vitamin C : 12% of the Daily Value (DV)
- Riboflavin: 7% of the DV
- Folate: 6% of the DV
- Niacin: 5% of the DV
- Copper: 11% of the DV
- Potassium: 10% of the DV
- Magnesium: 8% of the DV
One banana provides about 112 calories and consists almost exclusively of water and carbs. They hold little protein and no fat.
The carbs in green, unripe bananas are mostly in the form of starch and resistant starch — a type of indigestible fiber we’ll get too shortly. As the fruit ripens, its flavor becomes sweeter while its fiber content drops
to 02. May improve blood sugar levels.
bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in liquid to form a gel. It’s also what gives bananas their sponge
Unripe bananas also contain resistant starch, which isn’t digested by your body
Together, these two types of fiber may moderate your blood sugar levels after meals. Plus, they may help regulate your appetite by slowing the emptying of your stomach.
This means that despite their higher carb content, bananas won’t cause major spikes in blood sugar levels in healthy individuals. However, while people with diabetes can enjoy bananas, it’s not recommended to enjoy a large portion in one sitting.
03. May support digestive health
Dietary fiber has been linked to many health benefits, including improved digestion. One medium-sized banana provides about 3 grams of fiber
Resistant starch, the type of fiber found in unripe bananas, is prebiotic. Prebiotics escape digestion and end up in your large intestine, where they become food for the beneficial bacteria in your gut
What’s more, pectin — a fiber found in both ripe and unripe bananas — may help prevent constipation and soften stools
Some test-tube studies even propose that pectin may help protect against colon cancer, although research in humans is still needed to confirm this benefit
04. May aid weight loss
No study has directly tested bananas’ effects on weight loss. However, this popular fruit does have several attributes that could make it a weight-loss-friendly food.
First, bananas have relatively few calories. The average banana has just over 100 calories, yet it’s nutritious and filling
Eating more fiber from vegetables and fruits has repeatedly been linked to lower body weight and weight loss
Furthermore, unripe bananas are packed with resistant starch, so they tend to be filling and reduce your appetite. If you’d like to include unripe bananas in your diet, try using them as you’d use plantains
05. May support heart health
Potassium is a mineral that’s vital for heart health, especially blood pressure management. Despite its importance, few people get enough potassium in their diet
Conveniently, bananas are a great source of potassium, with a medium-sized banana (126 grams) providing 10% of the DV
A potassium-rich diet can help lower your blood pressure. Plus, according to older research and animal studies, people who eat plenty of potassium have up to a 27% lower risk of heart disease
What more, bananas contain 8% of the DV for magnesium, another mineral that’s important for heart health
Magnesium deficiency may be linked to an increased risk of heart disease, elevated blood pressure, and high levels of fats in the blood. As such, you must get enough of the mineral from your diet or supplements
06. Full of antioxidants
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.
They contain several types of potent antioxidants, including flavonoids and amines
These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses
They help prevent oxidative damage to your cells caused by free radicals. Without antioxidants, free radicals can build up over time and cause harm if their levels become high enough in your body
07. It May help you feel fuller
The soluble fiber in bananas may help keep you full by adding bulk to your digestive system and slowing digestion
Additionally, bananas are relatively low in calories for their size
Combined the low calorie and high fiber contents of bananas make them a more filling snack than other foods like processed or sugary boxed snacks
Protein is also filling, but bananas are low in this macronutrient. So, for a hunger-fighting snack, try eating a sliced banana with protein-rich foods like Greek yogurt, or blend a banana into a protein shake
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