The advantage of having Banana
Banana is an edible kind of fruit which has various health benefits. People have been growing and eating bananas for thousands of years. Archaeological evidence related to the growing of bananas dating back to 8000 BCE has been discovered so it is a fact that human civilization has a long relationship with this amazing fruit. Bananas are grown around the world in different types, varieties and breed. They may have different size, colour, firmness and texture depending on the typical breed. Normally a banana is long and curvy with a cover which may be red, yellow, green or of a different colour while the inside part is a soft white flesh. The inside part is sweet and rich in starch. Bananas can be consumed in different ways. Mostly, Bananas are eating uncooked when the fruit gets ripe and yellow. But some types of bananas are eaten cooked in many parts of the world. They are proven to be delicious and good for health. Several scientific researches have proven that Bananas contain different nutrients which have amazing benefits for the betterment of our health. They are beneficial to lose weight and it also has a positive effect to keep the heart healthy. Another Health Benefits of Bananas is that it helps to keep the digestive system in good condition. Apart from these Health Benefits of Bananas, this fruit is loved by people because it is an easily available cheap fruit which can be used as dessert or salad or eaten raw whenever you feel hungry. It instantly relieves you of your hunger and provides the filled effect.
A lot of scientific studies and researchers have been conducted so far regarding the Health Benefits of Bananas. Some of those benefits are as listed below:
- Bananas are rich in nutrients
There is no doubt on the fact that Banana is one of the most loved fruits in the world. People love to eat Bananas anywhere on planet earth even if it is not grown there. Bananas were originally grown in Southeastern part of Asia in ancient times but they are naturally grown today in other tropical or subtropical warm places around the world. There are many different breeds of bananas available according to the place it is grown. In some places, it may be red, purple or of some other colour. The size can also be different. It can either be of a big or small type. But the commonly found banana everywhere is of yellow colour and it is usually green when not ripe. Banana is a fibre fruit which is rich in antioxidants. A banana which is medium in size has different types of nutrients including vitamin B6, vitamin C, Potassium, Magnesium, Copper and Manganese. Similarly, it also has Carbohydrates, Fiber, protein and fat. An average sized banana has approximately 105 calories and it is composed of water and carbohydrate. It has very less quantity of protein and almost no fat at all. The unripe bananas have resistant starch but the ripe bananas have glucose, sucrose, fructose and sugar.
- The nutrients in bananas help to maintain blood sugar level
Bananas are composed of pectin which is a type of fibre and it provides its structure. As mentioned earlier, unripe bananas have resistant starch which behaves like a soluble fibre. Both of these nutrients, Pectin and resistant starch play a vital role to maintain the blood sugar levels after dinner or lunch. It slows down the stomach emptying process which results in loss of appetite. To add to it, bananas are at a very low rank in terms of glycemic index. Glycemic index is the scale measured from (0-100) which describes the food which increases the sugar level in our blood. An unripe banana will have a general Glycemic value of 30 while a ripe yellow banana will have a Glycemic value of 60. This means that if you are healthy then you don’t need to be worried about the rising blood sugar levels because of eating bananas. However, you must be cautious of eating too many ripe bananas if you have a medical condition like diabetes.
- Bananas are beneficial in improving digestion
One of the best things in Banana is dietary fibre which is said to improve the digestion process. Banana is a good source of fibre because every medium-sized banana contains around 3 gram of fibre. It contains two types of fibre which are pectin and resistant starch. Pectin is found in less quantity in ripe bananas while resistant starch is found in the unripe bananas. It is the resistant starch which does not get digested so it goes to the large intestine. In the large intestine, it is fed upon by the good bacteria known as beneficial gut bacteria. Similarly, many scientific researches and studies have proven that the pectin is helpful to prevent colon cancer.
- Bananas help to lose weight
Weight gain is a very common problem in today’s world. Everyone wants to get rid of overweight problems and have a wonderful healthy body. For those people, Bananas can just be a treat. Though Bananas may not directly be helpful to lose weight loss it definitely is a fruit which is helpful in the process of losing weight. The best thing about bananas is that it is filling and it contains a lot of nutrition but it contains very less calorie. An average sized banana has around 100 calories. Bananas also contain a lot of fibre because of which they can be helpful in weight control. Many researches have proven about the significance of fibre-rich food for weight loss and control. Unripe and raw bananas also have a lot of resistant starch because of which it gives a filling effect and causes loss of appetite.
- Bananas take care of the heart
Potassium is one mineral which has been found to be very important for good health and proper functioning of the heart and maintenance of blood pressure but the problem is that we don’t eat potassium-rich food in normal circumstances. Bananas are a very good source of Potassium. An average size banana contains around 9 percent Potassium of RDI. Potassium-rich food can be beneficial in reducing chances of heart problems by up to 27%. It can also keep the blood pressure at a controlled level. There is also another mineral which is magnesium in Bananas and Magnesium are equally important for a healthy heart.
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- Bananas are rich in antioxidants
Antioxidants have been linked to the overall betterment of the human health. Most of the fruits and vegetables contain a high amount of antioxidants. Similarly bananas also contain dietary antioxidants which are necessary for our body. Bananas have potent antioxidants like dopamine and Catechins. They help us to keep away from heart-related problems and degenerative health issues. Dopamine is a content in the Bananas which is known to lift up the mood of a person. It keeps us away from mental issues like Depression. It just makes the mind feel good. Dopamine will not totally defect the hormones of the person or the mood but it does not go past the barrier of blood and brain.
- Bananas help to reduce appetite and make us full
Bananas give a certain kind of full effect on the stomach because it has a high amount of resistant starch which doesn’t get digested but it is a kind of soluble starch. Resistant starch is found in bananas which are not ripe. If the banana is greener, it means it has more amount of starch. There are fewer amounts of total fibre and resistant starch in ripe yellow bananas but it also has soluble fibre. The pectin and resistant starch which is available in bananas will help to make us feel full after our meal and it also decreases the appetite.
- Bananas can be helpful in preventing diabetes
The major known cause of Type 2 diabetes in the world is insulin resistance. It also causes other big health problems. According to scientific studies if we take around 15-30 grams resistant starch every day then within 4 weeks that can improve insensitivity to insulin by around 33-50 percent. Resistant starch which is available in Bananas can also improve in insulin sensitivity. Though it is not advisable to eat bananas if you are already suffering from Diabetes and there are also differences in the opinions regarding this matter of insulin sensitivity because of bananas.
- Bananas can keep the kidneys healthy
One of the minerals present in Bananas which helps to maintain our blood pressure is Potassium. Similarly, Potassium also helps to keep our kidneys healthy. Bananas are a reliable source of potassium for our body. Several studies have proven that people who eat bananas on a regular basis for many years are less likely to have kidney related problems. The risks are reduced by up to 33%. Similarly, other studies have indicated to a 50 percent less chance of developing kidney related problems if an individual eats bananas regularly every week. So there is no doubt to the fact that Banana has an added advantage to the kidney health too.
- Bananas are beneficial for people who workout
Most of the physical trainers recommend Bananas as a regular part of a diet for people who are on workout regime or physical activities. It has a high content of minerals and carbohydrates which are easily digested. Physical exercises can cause different problems like cramps in the muscles or soreness but Bananas will just keep you away from it. It is said that cramps are caused because of dehydration and imbalance in the electrolytes but Bananas can fulfil that deficit. Some studies agree on the fact that Bananas are helpful in preventing cramps while other studies don’t show any such findings. Nevertheless, it is an established truth that Bananas are rich in different nutrients so they can be a reliable diet before workouts or even after the intense exercises and workouts.
- Bananas are easy to eat and include in anything
Banana is a very tasty, nutritious and easily available fruit so it is loved by most people. It is also easy to go and can be eaten in different ways. It can be considered as one most convenient snacks. We can either add it to our breakfast or even after mean. It can be added to our smoothie to make it tastier. Similarly, bananas can be added to either yoghurt or cereals. The outer cover of bananas is so thick that the inner part doesn’t have an effect of the pesticides or chemicals. Therefore it is safe for our health too. Bananas are grown in most areas with a hot climate and they are easily transported. They are easy to digest and the most wonderful thing about bananas is that it is easy to eat a banana. All you need to do is peel off the cover and your rich treasure of nutrients is ready to eat.