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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.

Nutritional Value of Banana

Let’s take a look at the nutrients of bananas.

One normal size banana (126 grams) contains,

  • Calories: 112
  • Carbohydrate: 29 grams
  • Fiber: 3 grams
  • Protein: 1 gram
  • Fat: 0 grams
  • 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

 

The aforementioned information will offer you the nutritional value of bananas.

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.

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 bananas are not common. Some possible side effects could be bloating, gas, cramping, softer stools, nausea, and vomiting. Too much consumption of bananas may enhance the levels of potassium in your blood. Some people are allergic to bananas.

Who should avoid bananas?

If you are taking medications like ACE inhibitors (such as lisinopril, enalapril, or ramipril) and spironolactone, then you must avoid bananas. According to the Harvard Medical School, these may enhance your blood potassium levels.

What is the best time to eat the banana?

Always try to consume bananas at your breakfast. But don’t eat them on an empty stomach. Don’t eat bananas at night if you are having cough, cold, or breathing problems.

How many bananas should I eat a day?

A healthy person may consume one to two bananas per day.

Are bananas good for females?

Bananas improve your digestion and help you to overcome gastrointestinal issues. A medium-sized banana will offer about 10-12% of your daily fiber needs. Both soluble and insoluble fibers play a pivotal role in your health.

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