Top 10 Health Benefits of Banana- Nutrition and Side Effects

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 favourite smoothie. You can even make your own banana-peanut butter sandwiches, banana loaf, or banana muffins. There are numerous options to include banana in your daily meals.

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,

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 a complete information about 10 health benefits of eating bananas:

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, still, they don’t enhance your blood sugar levels. Thus, bananas are also good for diabetes but diabetic people should consume them moderately.

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. Resistant starch in unripe bananas may lessen your appetite and give you a feeling of fullness.

4. Support Your Heart Health

Potassium is the 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 values. 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.

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.

6. Improve Your Sleep

Eating bananas just before your bed will improve the quality of your sleep. Bananas contain tryptophan which is a precursor for melatonin. Melatonin offers relaxation and regulates your sleep.

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.

8. Prevents Asthma

Eating bananas are beneficial in preventing wheezing in children who are having 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.

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.
• 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. 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.