11 Health Benefits of Bananas (Evidence based)

11 Health Benefits of Bananas (Evidence based)

By Adda Bjarnadottir, MS / Authority Nutrition

Bananas are extremely healthy and delicious. They contain several essential nutrients, and have benefits for digestion, heart health and weight loss. Aside from being very nutritious, they are also a highly convenient snack food.

Here are 11 health benefits of bananas that are supported by scientific research.

1. Bananas Contain Many Important Nutrients

Bananas are among the most popular fruits on earth.

Native to Southeast Asia, they are now grown in many warmer parts of the world.

There are many types of bananas available, which vary in color, size and shape. The most common type is the yellow banana, which is green when unripe.Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also contains (1, 2, 3):

Potassium: 9% of the RDI.
Vitamin B6: 33% of the RDI.
Vitamin C: 11% of the RDI.
Magnesium: 8% of the RDI.
Copper: 10% of the RDI.
Manganese: 14% of the RDI.
Net carbs: 24 grams.
Fiber: 3.1 grams.
Protein: 1.3 grams.
Fat: 0.4 grams.
Each banana contains only about 105 calories, and consists almost exclusively of water and carbs. Bananas contain very little protein and almost no fat.

The carbs in unripe (green) bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

2. Bananas Contain Nutrients That Moderate Blood Sugar Levels

Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion..Both pectin and resistant starch may moderate blood sugar levels after meals, and reduce appetite by slowing stomach emptying.

3. Bananas May Improve Digestive Health

Bananas are rich in a fiber called pectin, which gives the flesh its structural form. Dietary fiber has been linked to many health benefits, including improved digestion. Bananas are fairly rich in fiber and resistant starch, which may feed the friendly gut bacteria and help protect against colon cancer.

4. Bananas May Help With Weight Loss

No study has directly tested the effects of bananas on weight loss. However, bananas do have several features that should make them a weight loss friendly food. They are low in calories, high in nutrients and fiber, and may have appetite-reducing effects.

5. Bananas May Support Heart Health

A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease. Bananas are a good dietary source of potassium and magnesium, two nutrients that are essential for heart health.

6. Bananas Contain Powerful Antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception. Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower the risk of some diseases.

7. Bananas May Help You Feel More Full

Resistant starch is a type of indigestible carbohydrate found in unripe bananas, which functions sort of like soluble fiber in the body. Bananas contain high amounts of resistant starch or pectin, depending on ripeness. Both may reduce appetite and help keep you
full.

8. Unripe Bananas May Improve Insulin Sensitivity

Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.

9. Bananas May Improve Kidney Health

Potassium is essential for blood pressure control and healthy kidney function. Eating a banana several times a week may reduce the risk of kidney disease by up to 50%

10. Bananas May Have Benefits for Exercise

Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs. Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

11. Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy — they’re also one of the most convenient snack foods around.  Furthermore bananas rarely contain any pesticides or pollutants, due to their thick protective peel.

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Forfull article and references, please visit: https://authoritynutrition.com/11-proven-benefits-of-bananas

Thank you By  for this insightful article

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