Top 10 Banana Health Benefits
Banana is definitely one of the most popular and well-known fruits worldwide. Almost everyone loves the sweet and delicious taste of bananas, especially children. In the United States, each person consumes an average of 11.4 pounds of banana per year. You can include banana in a variety of meal recipes, including sweet desserts and snacks. Of course, you cannot overlook the banana health benefits since it has one of the highest potassium content among all the fruits. Aside from potassium, banana nutrition also offers lots of fiber, vitamin C and B6, magnesium, and pectin.
In 2 minutes or less, you can get the diet plan that will turn your body into a fat burning machine.
Banana Nutrition Facts
Banana is always recommended by health experts and doctors because of its high nutritional value. The low calorie in banana also makes it a favorite snack by people trying to lose weight. Here are the banana nutrition facts according to the US Food and Drug Administration. The serving size is one medium-sized banana or 126 grams. The percent daily value or DV is based on a 2,000 calorie diet.
Total Fat – zero
Total Carbohydrate – 30 grams or 10% DV
Cholesterol – zero
Dietary Fiber – 3 grams or 12% DV
Sodium – zero
Sugars – 19 grams
Potassium – 450 mg or 13% DV
Protein – 1 gram
Vitamin A – 2% DV
Vitamin C – 15% DV
Iron – 2% DV
Calcium – zero
Carbohydrates – both unripe and ripe bananas are rich in carbohydrates. For the unripe variety, it is mainly starch, and for the ripe ones, it is sugar. This also means that the carbohydrate composition of banana changes as it ripens. The types of sugars found in bananas are glucose, sucrose, and fructose.
Fiber – unripe bananas are rich in resistant starch, which is a type of fiber that helps promote digestive health. Banana also contains other types of fiber such as pectin. Both the resistant starch and pectin helps in preventing a blood sugar level spike after a meal.
Banana Health Benefits
There are many health benefits that you can get from this amazing fruit. We will give you 10 of the most popular banana benefits that will boost and optimize your overall health and keep you away from sickness and disease.
Gives You a Boost of Energy
Energy bars and protein drinks may be popular for boosting energy, but you will still see a lot of athletes eating bananas before and during their workout or sports event. Banana benefits include providing you with electrolytes and an extra boost of energy. When going to the gym or participating in a sporting event, always bring a banana with you. Banana contains sugar and soluble fiber that gives a slow and stable release of energy when you consume it 30 minutes before working out. Plus, calorie in banana, especially the smaller ones that only contain about 100 calories, would be great for losing weight. Studies have also found that banana contains serotonin and dopamine that can improve your antioxidant capacity and help with oxidative stress, thus allowing you to improve your overall performance during heavy physical activities. Read more – 10 Best Energy Boosting Foods
Good for the Heart
Eat banana daily because it is good for your heart. According to health experts, banana’s high potassium and very minimal sodium content is the perfect combination that prevents high blood pressure and protects your cardiovascular system. Potassium is also a mineral electrolyte that maintains the flow of electricity throughout your body and helps keep your heart beating normally. Another study using animals as test subjects found that potassium in banana lowers the risk of arterial hardening and stiffness. If there is a hardening of the arteries, then you are more likely to develop a heart disease.
Promotes Digestive Health
A healthy digestive system promotes better overall health. You have to take care of your gut because it plays a vital role in absorbing the nutrients that your body needs in order to function properly. Banana nutrition contains high levels of pectin and resistant starch, which are unique types of dietary fiber that supports the growth of good gut bacteria. Resistant starch is also responsible for increasing the production of short-chain fatty acids, which promotes digestive health. The high fiber content of banana can help improve your bowel movement. Fiber also allows the food to travel through the digestive tract without any problems. If you’re having digestive problems such as constipation or diarrhea, just eat a banana regularly to make them go away. Read more – Easy to Digest Foods: 15 Best Foods for Digestion
Uplifts Your Mood and Treats Depression
Are you feeling a bit depressed or under the weather today? Eat a banana to uplift your mood. Banana nutrition includes high amounts of tryptophan, which is an amino acid that your body can convert to serotonin. With ample amounts of serotonin, it can help elevate your mood, reduce stress, and regulate your sleeping pattern. You can combine tryptophan with vitamin B6 and magnesium to help you relax and sleep well. Research has proven that tryptophan contains effective sleep-inducing properties. If you are feeling stressed and moody in the office, snacking on a banana may be a great and healthy idea. Read more – Overcome Anxiety: Best Herbs for Anxiety
Lowers Your Risk of Cancer
Bananas are rich in antioxidant phenolic compounds that can help lower the risk of kidney cancer. Further studies were made showing that women who ate 4 to 6 bananas per week have tremendously lowered their risk of kidney cancer by 50%. In Japan, a research linked fully ripe bananas to the production of cytokine compound called TNF-a. This compound is capable of increasing the body’s white blood cell count, thus strengthening your immunity to fight dangerous and cancerous cells. Read more – Top 9 Cancer Fighting Foods
Improves Skin Condition
Banana health benefits can extend outward to your skin, treating skin conditions like acne and psoriasis. Banana skin contains essential fatty acids that have a strong moisturizing effect and can treat a variety of skin conditions. Just rub the affected area with the fresh banana peel and allow the residue to be absorbed by the skin. If you are treating your psoriasis with a banana peel, there may be an initial reddening of the area, but this will go away after a couple of days. Banana peel can also be used to treat warts. Rub the peel directly on the wart and tape it in place. Just leave the banana peel overnight and repeat the process every day for one week or until the wart dries up and disappears.
Helps Treat Heartburn and Stomach Ulcers
Banana benefits include treating your heartburn and stomach ulcer. Eating a banana can balance your gut’s pH level and improve your protective mucus layer, thus relieving the pain and other symptoms. Banana also contains high amounts of fiber that allows your food to travel faster in the digestive tract, thus reducing any chances of reflux. By regularly eating a banana every day, you are strengthening and thickening the mucus barrier in your stomach, which prevents any hydrochloric acid damage. Banana nutrition is also rich in protease inhibitors that can destroy bad bacteria in the stomach that causes stomach ulcer.
Banana Nutrition is a Great Source of Vitamins and Minerals
If you want a fruit or snack that provides a variety of vitamins and minerals, then you should include bananas in your regular diet. Bananas are very high in vitamin B6, which is important for producing hemoglobin that is vital for a healthier blood. The benefits of vitamin B6 in the body include having proper blood sugar levels, creating strong antibodies that improve the immune system, and helps break down the amino acids. Aside from potassium and vitamin B6, bananas are rich in vitamin C, manganese, and magnesium. It also contains other essential minerals such as iron, iodine, selenium, and zinc.
Banana health benefits may not be high in calcium, but this fruit can still help in strengthening your bones and teeth. According to a research, bananas have good amounts of fructooligosaccharides, which is a type of nondigestive carbohydrate that enhances your body’s ability to absorb calcium. If your body can be very efficient in absorbing calcium from the foods you eat, then it will surely help in maintaining a stronger and healthier bone. Plus, the high potassium content in bananas can help suppress the excretion of calcium from the body. This means that the calcium stays in your body to help preserve your bones. Eating one or two bananas per day can lower your risk of developing bone diseases such as brittle bones and osteoporosis.
Banana benefits also include the health of your eyes. As you grow older, your vision deteriorates. You need a constant dose of vitamin A, which is an essential nutrient for protecting your eyes and maintaining better vision, especially at night. Eating bananas regularly can provide you with significant amounts of vitamin A to help improve your eye health and prevent macular degeneration. So these are ten good reasons why you should eat bananas on a daily basis. Banana health benefits can definitely make a positive impact on your body’s well-being. If you want to lose weight or you just want to increase your nutrition intake, just pick up a bunch of bananas next time you do your groceries.