Bananas have an impressive list of healthy nutrients. They’re high in potassium (which helps manage blood pressure) and fibre, and contain vitamin C. They also provide electrolytes to support muscle contraction during exercise and reduce the risk of cramps.
But a banana’s health benefits vary by ripeness. From green to yellow and brown, each stage offers different perks.
1. High in potassium
A medium banana contains about 320-400 mg of potassium, meeting 10% of your daily potassium requirement. It is also low in sodium. Together, the combination of potassium and low sodium levels helps control blood pressure levels.
Bananas contain soluble fiber, which helps keep you full by adding bulk to your digestive system and slowing digestion. Apart from this, bananas are also very effective for our health. But there are some elements in banana which have a lot of effect on health, but if you want to improve the health of men especially, then use Fildena 100 medicine for that. They also contain carbohydrates, which provide your body with an instant source of energy. The potassium in bananas also supports muscle contraction during exercise, which may reduce the risk of cramping.
They contain vitamin C (ascorbic acid), which is a powerful antioxidant. Antioxidants cancel out free radicals, which damage your cells and can lead to disease. Adults need 75 to 90 mg of vitamin C per day, which is about the amount in one medium banana.
Potassium is a natural diuretic, which means it helps your kidneys eliminate waste from your body. In addition, bananas are an excellent source of magnesium. Magnesium deficiency is linked to heart disease and high blood pressure. A diet rich in potassium and magnesium can help prevent high blood pressure and lower the risk of heart disease.
Another health benefit of bananas is their natural anti-inflammatory properties. The flavonoids and amines in bananas are natural anti-inflammatory compounds that can protect the tissues of your body from oxidative damage. This can reduce the risk of aging and other chronic diseases, such as heart disease and macular degeneration.
2. High in fiber
Bananas are an excellent source of fiber and have a low glycemic index, meaning they don’t cause spikes in blood sugar. This makes them a great choice for diabetics, as they can help to manage blood sugar levels, as well as provide a natural source of energy.
The potassium in bananas also helps to regulate the heartbeat and fluid balance. This mineral “breaks up into ions (particles with electric charges) when it dissolves in body fluids and helps nerve cells fire to keep muscles contracting and the heart beating, and to maintain a healthy balance of water in the body,” according to Harvard T.H Chan School of Public Health.
Bananas are also a good source of carbohydrates, which your body uses for energy. This is why a banana can be an energising snack for exercisers, especially when paired with a protein or fat such as a handful of almonds or a cup of Greek yogurt.
Folic acid, another nutrient found in bananas, helps prevent anemia, particularly in pregnant women, and is an important part of a healthy pregnancy diet. A medium-size banana has 4% of the recommended daily intake of folic acid.
3. Rich in vitamin B6
Vitamin B6, which is also known as pyridoxine, is part of the vitamin B family. It helps your body convert carbs into energy. It also makes neurotransmitters that help your nervous system function normally. It is important for your body’s immune function and helps form red blood cells that carry oxygen to all parts of the body. Deficiency of this water-soluble vitamin leads to cracked lips, tiredness, low immunity, anemia and depression.
You can find this nutrient in eggs, meat, nuts, legumes and dairy products. The best food sources of vitamin B6 include chicken, turkey and fish (especially trout). You can also get it in avocados and peanut butter.
One medium banana provides around 10% of your recommended daily intake of potassium, 6% of vitamin B6, riboflavin and folate. It also contains magnesium which is great for reducing stress and relaxing the muscles. Bananas are also a good source of tryptophan, which is converted to serotonin, the mood-elevating brain neurotransmitter.
Some Other healthy ways:
Eat a few bananas as a snack on the go or use them to make smoothies. They are easy to carry and have a healthy blend of sugars, fiber, vitamins and minerals. You can even peel them and freeze them for a nutritious dessert on a hot day. Bananas are fat-free, cholesterol-free and virtually sodium-free. They also contain dietary fibre and manganese, which are also great for your health.
4. Rich in vitamin C
Bananas are nature’s ideal snack -they are portable, easily digestible and versatile. They are a perfect energy booster, a delicious smoothie ingredient and an easy addition to baked goods and oatmeal. They can be eaten raw or cooked, are low in fat and contain just 3 grams of fiber — 10% of the amount you need daily, based on the U.S. Department of Agriculture dietary guidelines.
The vitamin C in bananas enhances immunity and fights infections. It helps the body metabolize iron and is vital for the formation of white blood cells that destroy pathogens. They also contain copper that improves the function of immune cells and folate – a form of B vitamin that prevents anemia in pregnant women and their unborn babies.
Bananas are also a natural source of fructooligosaccharides, prebiotics that feed friendly bacteria in the gut. They are also a natural antacid and help soothe ulcers. They are a rich source of leucocyanidin, a flavonoid that increases the thickness of the mucous membrane in the stomach and helps prevent acid reflux.
Both ripe and unripe bananas are high in soluble fibre, which may help regulate blood sugar levels after meals and promote satiety by adding bulk to the digestive tract. However, eating too many bananas can cause a spike in blood sugar for those with diabetes and may lead to weight gain, so they should be eaten in moderation.
5. Rich in manganese
Bananas are a great source of manganese. The mineral is needed for the body to function normally and protect the body from degenerative diseases. It is also a natural blood pressure regulator and prevents the buildup of fat in the arteries that leads to heart disease.
Like other fruits and vegetables, bananas are rich in soluble fiber. This type of fiber helps maintain a healthy digestive tract. It also aids in normal bowel movements by helping to move food through the system in a wave-like pattern, known as peristalsis. The soluble fiber in bananas also helps slow down the absorption of carbs and fats, which helps keep your blood sugar levels steady.
The vitamin B6 in bananas helps promote nerve and brain health by keeping the oxygen levels in your blood normalized. It may also help reduce stress, thanks to its high serotonin content (35). In addition, the magnesium in bananas is good for your teeth and helps prevent cavities by strengthening your enamel.
Other foods that are good sources of manganese include blueberries, brown rice, lima beans, navy beans, edamame beans, and chickpeas. You can also get a lot of manganese from eating seafood, especially shellfish such as clams and oysters. Be careful consuming too much manganese, however, as it can interfere with certain antibiotic medications. Check with your doctor for more information.
6. Rich in magnesium
Bananas are known for being a rich source of potassium, but they also contain magnesium. One medium-sized banana contains 32 mg of this essential mineral. It’s important to get enough magnesium in your diet to keep your heart healthy and prevent blood pressure spikes. One study even found that eating a single banana every day can cut your risk of heart palpitations by a third.
A nutrient called resistant starch is in the skin of bananas, and it has a prebiotic effect that fuels the gut bacteria to increase in number and produce short-chain fatty acids. This helps with bowel movements and lowers your risk of constipation and digestive issues. Bananas with a brown skin and spotty appearance have more resistant starch than the yellow varieties with green spots.
Another great source of magnesium is nuts and seeds. A cup of cashews or almonds provides about 82 mg of magnesium, which is 20% of your RDI. Try adding these to smoothies, homemade ice cream or yogurt parfaits to boost your magnesium intake.
You can also find magnesium in whole grains like buckwheat, bulgur and quinoa. Switching out refined wheat flours for these alternatives will help you increase your daily magnesium intake. Other foods high in magnesium include dark chocolate, pumpkin seeds and figs. A glass of milk can also provide a good amount of magnesium. Try choosing a dairy-free option like almond or oat milk for a delicious and nutritious drink.