9 Great Health Benefits of Bananas

9 Great Health Benefits of Bananas

Bananas are extremely healthy and tasty fruit. bananas has many health benefits.

There are many health benefits of Bananas are known to reduce swelling,  good digestion, heart health, weight loss, and protect against type 2 diabetes.

Bananas are very nutritious, they are also easily available fruit in the market in all seasons and also highly convenient snack food for morning breakfast.

A  wide variety of health benefits are included with the curved yellow fruit.

Bananas are high in potassium and pectin, a form of fiber, said by many nutritionists. They are also a good source to get magnesium and vitamin C and b6.

Bananas are very high in antioxidants which can provide protection from free radicals, which come through sun lights and banana extract lotion are good for fight against 

Here are the 10 research and facts based health benefits of bananas.

1. Bananas Contain Important Nutrients

Bananas are among the most popular fruits in India and as well as around the world.

Native to southeast Asia, countries grow in many warm parts of the world.

Bananas vary in color, size and shape.

The most common type in bananas is cavendish, which is a typical dessert banana. It is yellow as it matures. 

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana contains almost (118 grams). USDA

  • Calories: 105.
  • Sodium: 1.2 mg.
  • Carbohydrate: 23 grams.
  • Dietary fiber: 2.6 grams.
  • Sugar: 12 grams.
  • Potassium: 422.4 mg or 12% of the RDI.
  • Vitamin B6: 20% of the RDI.
  • Vitamin C: 17% of the RDI.
  • Magnesium: 7% of the RDI.
  • Protein: 1.1 grams.

As you can see, bananas have a small amount of protein and zero fat. And contains a good amount of water and carbs.

The carbs in green, unripe bananas consist mostly of starch and resistant starch, but as the banana ripens and starch turn into sugar.   

2. Bananas contains nutrients that maintain blood sugar level

Bananas are rich in pectin, a type of fiber that gives the fruit flesh its spongy structural form.

Unripe or immature bananas contain resistant starch, which act like soluble fiber and egress digestion.

Because of pectin and resistant starch may help to maintain blood sugar levels after meals and also reduce appetite by slowing the emptiness of your stomach. 

Bananas have a glycemic index which measures zero to hundred of how quickly food increases blood sugar levels.

According to the report unripe bananas have about 30 glycemic index (GI), and while ripe bananas are about 60 GI. 

This means bananas should not cause spikes in blood sugar levels in healthy  individuals.

3. Improve Heart Health 

Bananas are really good for your heart. They are a good source of potassium, a mineral that is an important essential for heart health.

Rich in potassium and low in sodium that also help to protect your cardiovascular system against high blood pressure control.

A potassium rich diet can help lower blood pressure, just eating plenty of potassium has up to 26% lower risk of heart disease.

4. Improve Digestive Health

Bananas are high in dietary fiber which is linked to many health benefits. And it also improved digestion.

One medium size banana can provide nearly 9-10% of your daily fiber requirement.

Banana contains two main types of fiber. The first is pectin and the second one is Resistant starch.

Resistant starch escapes and ends up in your large intestine, where it becomes food for beneficial bacteria in your gut and safeguard against colon cancer.

5. Bananas may Good for weight loss

Bananas are a good fruit for weight loss because they are sweet and are feeling full , which helps to curb craving.

There is no study that directly says bananas are effectives on weight loss.

But, bananas have several attributes that should make the weight loss friendly.

Actually eating more fiber from fruits and vegetables has repeatedly been linked to lower body weight.

6.  Bananas Benefits for Exercise 

Bananas have good minerals and easily digested carbs that’s why the athletes are largely referred to as sports drinks or food.

Eating bananas help to reduce exercise related muscle cramps and soreness, which is a very common affect to the general population.

Bananas provide great fuel for long distance cycle races. They have excellent nutrition before, during and after endurance exercise.

7. Bananas May Fight Against Diabetes

According to American Diabetes Association eating fruits like bananas they contain fiber. Eating fiber can help lower blood sugar levels.

Adding fiber fruit into your diet reduces the risk of type 2 diabetes and may lower blood sugar in those who already have the disease.

8. Bananas are Good memory and boosting mood

Bananas contain tryptophan, an amino acid that may help preserve memory and help to boost better learning and remember things ability.

9. Fight Against Cancer

According to researchers, test tubes have suggested that lectin, a protein that occurs in bananas, helps to prevent leukemia cells from growing. 

Lectin acts as an antioxidant. Antioxidants help the body remove molecules known as free radicals.

The researcher noted that those who consumed bananas and other fruit like orange appeared to have a lower risk of developing leukemia.

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