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One of the most commonly eaten fruits throughout the world is bananas and for a good reason. Eating bananas regularly can reduce blood pressure and the chances of getting asthma and cancer.
Since millions of people eat bananas, it is quite evident that people would want to know how bananas affect health.
This article reviews the possible health benefits we obtain from them, which includes helping with blood pressure and the lymphatic glands. It likewise analyzes the potential health dangers that accompany it.
Health Benefits Of Bananas
Here is a list of the potential health benefits that accompanies the consumption of bananas. It is crucial to be aware that further studies are required to ascertain the conclusiveness of these health benefits.
Blood pressure
To lower blood pressure, a low sodium intake must be maintained, but increasing the intake of potassium can assist because of its Vasodilation effects. A past study has shown that eating bananas can indeed lower your blood pressure.
Anti-Inflammatory
One medium banana has a whopping 20% of the recommended daily allowance of vitamin B6, which plays a crucial role in the proper functioning of your body.
Vitamin B6 has been found to work as an anti-inflammatory to protect you from chronic illnesses and obesity.
With the above being said, it would be an excellent idea to include bananas daily into your diet will protect you from chronic illnesses.
Heart Health
One of the best dietary modification anyone can make in limiting the chance of cardiovascular ailments is to reduce the consumption of sodium and increase the intake of potassium.
Research showed that individuals who consume 4069 mg of potassium every day have a 49% reduced mortality rate from ischemic heart disease in contrast to individuals who only consume about 1000 mg every day.
Helps Lymphatic Glands
The high amounts of vitamin B6 found in bananas provide support to the lymphatic glands by ensuring that healthy white blood cells are created to protect the body from infection. A lack of vitamin B6 has been known to shrink and weaken the lymph nodes.
Cancer
Bananas, orange juice, and orange consumption in the first two years after birth can limit the chances of leukemia in kids.
They have a respectable amount of vitamin C, which gives them the ability to eliminate the development of free radicals that can cause the formation of cancer.
Consuming fruits and vegetables that are rich in fibers such as bananas is also linked with a reduced chance of colorectal cancer.
Diabetes
Bananas are great for diabetes due to its fiber content. One will give you seven percent of the Recommended Daily Allowance.
Research shows that type 2 diabetes may have an improvement in the levels of lipids, blood sugar, and insulin when consuming fiber. Three grams of fiber can be obtained from one medium-sized banana.
It is recommended that women should consume between 21 to 25g of fiber every day, and men consume 30 to 38 g daily
Asthma
The Imperial College of London research discovered that kids who consume a minimum of one banana every day have a 34% less probability of becoming asthmatic.
Digestive Health
Bland diets such as bananas and apple sauce are suggested in treating diarrhea. They are part of a technique called the BRAT diet, an acronym for “banana, rice, applesauce, and toast.“
Electrolytes such as potassium are usually lost in vast amounts during bouts of diarrhea, which can weaken those affected by it. The lost nutrients can be restored by eating bananas, which can also help improve the regularity of the body and rejuvenate the potassium storage.
Research shows that bananas also contain fructooligosaccharides, which act as a prebiotic, which helps to enhance the growth of the good bacteria in your intestines.
Health Benefits Of Potassium
Bananas are an excellent source of potassium. One medium-sized one contains 422 mg. (12% of the RDA) of this mineral. This is a vital mineral that helps to feed cells with nutrients and to clean cells of waste matter.
Since potassium is eliminated in the urine, foods that are rich in potassium are frequently recommended for individuals on diuretics.
Also, a diet rich in potassium (from food) may lower the risk of stroke. A study from the Harvard School of Public Health concluded that men who ate nine servings of foods rich in potassium had 38 percent fewer strokes than men that consumed less than four.
Potassium also assists in muscle contraction and the proper response of nerve cells. It is also responsible for helping with problems associated with blood pressure.
Note: Consuming too much potassium can negatively affect people. Talk to your doctor before attempting to take any potassium supplements.
Bananas For Athletics
The unique combination of minerals, low glycemic carbohydrates, and vitamins, found in bananas make the fruit the top choice for endurance athletes. It is very cheap, handy, and its remarkable taste makes it very popular for athletes.
A research carried out on long-distance cyclists in 2012 discovered that consuming one-half banana in a 15-minute interval of a three-hour race is comparable to having a stable energy level similar to drinking the same amount of carbohydrates and minerals found in a sports drink.
They are well-known among athletes for mitigating against muscular issues because low potassium levels are linked to muscular problems, and bananas are an excellent source of potassium. It is very reasonable to consider the amount of potassium as the factor preventing muscle cramps after its intake. This deduction has been backed up by recent research.
A study also discovered that eating one or two bananas before a workout session instead of after the workout would better regulate the level of potassium in the blood. However, there are still some questions that require clarifications because researchers are still doubtful concerning the fact that muscle cramps are caused by a low level of potassium.
Bananas In Your Diet
Get a highly nourishing breakfast by including one slice of banana in your morning oatmeal or cereal.
Fresh bananas are always available throughout the year. Contrary to other fruits, they continue to ripen after they have been selected, and it is recommended that they are stored under room temperature.
Bananas ripen faster under warm temperatures, but to reduce the ripening process, they should be kept in the refrigerator. This will darken the outer part leaving out the internal part.
But to achieve faster ripening, they should be kept at room temperature in a paper bag.
The Morning Banana Diet that trended in 2008 suggests consuming banana and water in the morning, having the usual lunch and supper before 8 pm.
Enjoy a nourishing breakfast by including a slice of banana in your oatmeal and cereals during the mornings. Compared to ripe mashed or apple sauce, bananas can be used in baked products as a good substitute for butter and oil. Mashed bananas provide a damp, effortlessly sweet sensation to cakes, cookies, and muffins.
Bananas that are peeled and frozen are an excellent addition to a smoothie.
Have a banana when going to work or school to obtain a nourishing handy snack.
Nutrition Facts Of A Banana
Nutrition Facts
| Amount Per – one medium (7″ to 7-7/8″ long) |
| Calories 105 |
| % Daily Value* | |
| Total Fat 0.4 g | 0% |
| Saturated fat 0,1 g | 0% |
| Polyunsaturated fat 0.1 g | |
| Monounsaturated fat 0 g | |
| Cholesterol 0 mg | 0% |
| Sodium 1.2 mg | 0% |
| Potassium 422.4 mg | 12% |
| Total Carbohydrate 27 g | 9% |
| Dietary fiber 3.1 g | 12% |
| Sugar 14 g | |
| Protein 1,3 g | 2% |
| Vitamin A | 1% | Vitamin C | 17% |
| Calcium | 0% | Iron | 1% |
| Vitamin D | 0% | Vitamin B-6 | 20% |
| Cobalamin | 0% | Magnesium | 7% |
| *% Daily Value is for a 2,000 calorie diet. Your daily values can be lower or higher, depending on your calorie requirements. |
The nutritional information above came from the USDA Food Nutrient Database on Bananas, Raw
Bananas May Be A Complete Food
Bananas are at the top of the list when it comes to keeping you healthy.
There was a story floating around in the news that a Japanese soldier from World War II hid in the forest for almost four decades after the war was over because he felt ashamed for his country.
It is alleged that this soldier survived for all those years on bananas and other edible forest food. This might just be the proof of the old saying that bananas are a staple food.
The story continues by saying that POWs who had access to bananas during World War II were more healthier than those rescued from concentration camps where they had very little access to fruit. One reason could be that bananas are filled with Vitamin B6, Vitamin C, potassium, and manganese.
Millions of people would agree with this because their primary source of food is bananas.
What’s great about this fruit is that it can be dried out and then ground down into a powder that can be used in a similar way as flour.
Bananas are very versatile. They can be eaten fried, boiled, and even baked like potatoes. That’s what makes this fruit so unique and special in comparison to other fruits.
Risks And Precautions
Beta-blockers, a very prominent type of medication that is usually suggested for individuals with heart disease, can increase the potassium level in the body. Foods with an excellent source of potassium should be consumed moderately, especially when using beta-blockers.
Some individuals might be allergic to bananas, which could result in throat and mouth issues such as hives, swelling, itching, and wheezing whenever they eat a banana.
Summary
According to a drafted resource found around 500 BC in Sanskrit, it was believed by some horticulturists that the first fruit on earth was a banana. It is regarded among the key tropical fruit.
If bananas are eaten daily, they can help maintain healthy blood pressure and proper functioning of the heart. Individuals who eat food rich in potassium have around a 27% reduced chance of heart-related issues.
Bananas can boost the performance of athletes. Apart from its high content in potassium, they are an excellent source of vitamin C and vitamin B6 and provide a speedy energy boost.