Bananas are the most applauded and readily available fruits due to their typical shape and pleasant taste. The health benefits of bananas are endless as they contain many pivotal nutrients. Bananas are the most inexpensive fruits that you can purchase and incorporate into your diet regime to enjoy their benefits.
In this article, we are going to mention some of the prime banana benefits that you must be aware of.
Bananas: In Brief
Bananas are a delicious and easily accessible source of some essential nutrients. This tropical fruit has been grown since centuries, and its health advantages have been touted for over one hundred years.
Bananas can be eaten raw or blended into your favorite smoothie. You can even make your own banana-peanut butter sandwiches, banana loaf, or banana muffins. There are numerous options to include bananas in your daily meals. For those looking at the best time to drink a banana shake for weight loss, mornings or after a workout are generally the best times.
In addition, the advantages of bananas include:
- All year long, you can find bananas at your local grocery shop.
- They are simple to store.
- They are inexpensive.
- When you’re on the go, they come with a personalised yellow carrying case.
Nutritional Value of Banana
Let’s take a look at the nutrients of bananas.
One normal size banana (126 grams) contains,
|
Nutrients present in banana (126 grams) |
Quantity |
|
Carbohydrates |
29 grams |
|
Fibre |
3 grams |
|
Protein |
1 gram |
|
Fat |
0 gram |
|
Vitamin C |
12% of the daily value (one of the prime vitamins in banana) |
|
Riboflavin |
7% of the daily value |
|
Folate |
6% of the daily value |
|
Copper |
11% of the daily value |
|
Potassium |
10% of the daily value |
|
Magnesium |
8% of the daily value |
|
Calories |
112 |
The aforementioned information will offer you the nutritional value of bananas.
Healthstory Link: Top 10 Health Benefits of Banana – Healthstory (livlong.com)
10 Surprising Health Benefits of Eating Bananas
Here is complete information about the 10 health benefits of eating bananas. Alongside, you’ll also learn where the banana shake benefits come into play:
1. Improve Your Blood Sugar Levels
Bananas contain soluble fiber that dissolves in liquid and forms a gel. Unripe bananas are also rich in resistant starch. These two fibers control your blood sugar level, especially after a meal. Though bananas contain high carbs, they don’t enhance your blood sugar levels. Thus, bananas are also good for diabetes, but diabetic people should consume them moderately. Making a shake out of bananas can help, though you should monitor the side effects of banana shake for people with diabetes.
2. Good for Your Digestive Health
Several medical studies have proved that fiber improves your digestion. Pectin (a fiber present in ripe and unripe bananas) prevents constipation and improves your bowel movements. Moreover, resistant starch in unripe bananas is prebiotics. Prebiotics accumulate in the large intestine. They are the favorite food items for your gut bacteria.
3. Help in Weight Loss
Though no medical studies have claimed this fact, still, bananas are weight-loss-friendly food items. Bananas offer only fewer calories (one average banana contains only 100 calories). Moreover, fibers in fruits are beneficial in minimizing and maintaining body weight. Banana shakes are a great way to add them to your weight loss diet. Many recommend the best time to drink banana shake for weight loss is at breakfast or after a workout. Resistant starch in unripe bananas may lessen your appetite and give you a feeling of fullness.
4. Support Your Heart Health
Potassium is a mineral that makes your heart healthy by controlling blood pressure. But scientific research has claimed that only a few people get adequate potassium in their daily diet. You must be astonished to know that bananas are excellent sources of potassium. One medium-sized banana offers 10% of the DV (daily value). To minimize your blood pressure, potassium plays a pivotal role. Moreover, several animal studies have also claimed that potassium minimizes up to 27% risk of heart disease. Adding bananas to your diet as banana shake can make it an effortless addition to your diet. The benefits of banana shake for heart health are similar to those of whole bananas.
5. Improve the Health of Your Kidneys
Potassium is a prerequisite element in keeping your kidneys healthy. Bananas are excellent sources of potassium and thus, they are healthy for your kidneys. A study was conducted on 5000 people who were suffering from early-stage chronic kidney diseases. At the end of the study, it has been revealed that potassium minimized blood pressure and also slowed down the progression of kidney disease. Practice moderation, though, as overconsumption can put too much pressure on the kidneys. Those with kidney problems, in particular, should consider the side effects of banana shake and limit potassium intake.
6. Improve Your Sleep
Eating bananas just before bedtime will improve the quality of your sleep. Bananas contain tryptophan, which is a precursor for melatonin. Melatonin offers relaxation and regulates your sleep. Drinking a warm glass of banana shake before bedtime can enhance these banana shake benefits, but practice moderation.
7. Quicker Recovery from Your Workout
Medical studies have proved that bananas are ideal for bouncing back from vigorous workouts. A study has claimed that male cyclists who had a banana before pedaling recovered quickly as compared to those who consumed only water. Banana shakes are popular among active individuals; many athletes swear by the benefits of banana shakes as a recovery drink.
8. Prevents Asthma
The benefits of banana shake or whole bananas include preventing wheezing in children who have asthma. Bananas contain antioxidants and potassium and thus, they are effective against asthma. But better-designed studies are required to claim the statement.
9. Cancer Preventive Properties
Many laboratory studies have claimed that bananas contain a lectin that inhibits the growth of leukemia cells. Antioxidants remove free radicals which are responsible for cell damage, including cancer. In 2004, a medical study proved that children who consumed bananas or orange juice had a lower risk of developing leukemia.
10. Preserving Memory and Uplifting Mood
Due to tryptophan in bananas (an amino acid), eating bananas will preserve your memory, improve your learning ability, and regulate your mood.
These are some of the advantages of bananas that you should be aware of.
How Many Bananas Can One Eat in a Day?
It is generally recommended to consume 1 to 2 bananas per day for most individuals. However, individuals with advanced kidney disease should limit their banana intake due to the high potassium content. It is essential to understand the side effects of banana shake, especially if too many bananas are blended into one serving.
Eating bananas in moderation, along with other sources of proteins or fats, is advised for stable energy levels.
Excessive consumption of bananas can lead to hyperkalaemia, a condition of elevated potassium levels, but it is unlikely to occur with normal consumption. Overall, it is best to enjoy bananas as a part of a balanced diet.
Ways to Add Bananas to Your Diet
Here are some ideas about how to use bananas:
- For an extra nutritious breakfast, try adding a diced banana to your breakfast cereal or oatmeal.
- You can use mashed, ripe bananas to substitute for oil or butter in baked products.
- For a naturally sweet flavour, you can try adding mashed bananas to your bread muffins, cakes, and cookies.
- Blend bananas into your smoothie. Many nutritionists recommend shakes because of the unique banana shake benefits they deliver.
- You can carry a banana to the workplace or school to enjoy a nutritious and convenient snack.
How Do You Choose Bananas? What About Their Storage?
Selection
When selecting bananas, choose ones that are mostly yellow with some green at both ends. If you plan to use them immediately, opt for ripe bananas with yellow skin and brown spots. If you intend to use them later, slightly green bananas are a suitable choice.
Storage
For extended storage, keep bananas at room temperature, away from direct heat and sunlight. It is advisable to store bananas separately from other fruits, as they can hasten the ripening process of other fruits.
If you have peeled a banana, consume it promptly to prevent discoloration. A ripe banana can last for up to two days.
To accelerate ripening, place the bananas in a brown paper bag at room temperature.
Other Potential Uses of Bananas
In addition to the fruit itself, various other parts of the banana plant have practical uses:
- Banana Leaves: Banana leaves are versatile and can be used as natural food wrappers or for shaping batter before deep frying.
- Banana Flowers: Extracts from banana flowers can help prevent infections and consuming them with yogurt may alleviate excessive bleeding during menstruation.
- Banana Stem: The fibre-rich stem can relieve constipation, and its juice, consumed along with the residue, is known for potential health benefits.
These additional parts of the banana plant have practical uses in cooking, medicinal applications, and providing dietary relief.
Potential Risks
Some people should be cautious about eating too many bananas.
- Beta-blockers medications are frequently prescribed by doctors to minimise the risk of problems associated with cardiovascular disease. Beta-blockers can elevate the levels of potassium in the blood.
The excess of potassium can be dangerous to people with renal function. If one’s kidneys are not able to eliminate extra potassium from the blood, it may prove to be life-threatening. This is one of the main side effects of banana shake when overconsumed. Beta blocker users should consume potassium-rich foods like bananas in moderation.
- Some people are allergic to bananas. Anyone experiencing hives, itching, wheezing, swelling, or breathing difficulties should seek medical attention right away.
- Some individuals may find that bananas trigger migraines and should consider limiting their consumption to manage migraines effectively.
The Bottom Line
Bananas are easily accessible and the most affordable tropical fruits that you can include in your diet. Bananas offer a bunch of health benefits, but you must consume them moderately as too much consumption may lead to several healthcare problems.
FAQs
What are the side effects of bananas?
The side effects of banana shakes or bananas include digestive problems, such as bloating, gas, migraines, muscle weakness, and heart problems. Your body can experience high blood potassium, called hyperkalemia. Allergies can flare up, causing breathlessness, itching, swelling, and more. Overconsumption of bananas can add pressure to your kidneys, leading to kidney problems down the line.
Who should avoid bananas?
Those on medications, those with kidney issues, or those with latex allergies should ideally avoid bananas. Bananas are generally safe, but overconsumption can lead to digestive problems. If you have kidney problems, particularly in the advanced stage, the potassium in bananas can overwhelm your kidneys. Your body may not be able to filter out excess potassium from the blood, leading to hyperkalemia. Hyperkalemia increases your risk of heart conditions and fatigue. If you have a latex allergy, banana consumption can cause allergic reactions, like hives or difficulty breathing. If you are managing blood sugar, bananas’ natural sugar content and starch can raise blood sugar levels.
What is the best time to eat the banana?
Typically, the morning or after a workout is a good time to eat a banana. Bananas can be a good source of energy in the mornings and help in recovery after a workout. The best time to eat a banana also depends on your personal goals. Bananas are also rich in magnesium and tryptophan, which are nutrients that support sleep. Nighttime consumption of bananas may be beneficial for some.
How many bananas should I eat a day?
For an average healthy adult, two bananas a day should be sufficient as part of a balanced diet, including other fresh fruits, vegetables, proteins, and healthy fats. Bananas are nutrient-rich, but overconsumption can be bad for your health. It can cause high blood sugar, digestive issues, and in rare cases, kidney problems. Practice moderation and combine your daily banana intake with other nutritious foods.
Are bananas good for females?
Bananas are good for women. They support digestion, maintain heart health, and boost energy. For women, they can boost mood and skin health, help with symptoms of PMS, aid in managing digestive problems like constipation, and are one of the safest foods to consume during pregnancy.
