Banana – Introduction
What an informative and interesting article it is going to be! Banana is my favorite, and I would definitely love to share some health benefits of it with you. Banana is a common, inexpensive, and most favorite fruit all over the world. There is a number of nutritional facts of banana.
It is available in many shapes, sizes, and colors. The yellow is most commonly available type of banana.
The fruit at a different stage of life provides different health benefits. All types or varieties of bananas provide different benefits from the skin, beauty, heart health, and digestive health. So, be very careful while including bananas in your diet.
Nutritional Facts of Banana
1- Control Blood Pressure
Our body needs different minerals in the required amount to function properly. Potassium and magnesium are the most important minerals that aid the body to perform all activities. Both these minerals plays important role in maintaining heart health and control blood pressure.
A medium-sized banana gives 12% potassium and 16% magnesium of the daily recommended intake. This proves that it is an outstanding source to fulfill the daily needs of both these minerals. Food that is rich in potassium can be used to lower high blood pressure.
2- Weight Loss
We have heard that bananas have high calory content. About 100-calories in a medium-sized banana. Although they are rich in calories, they have a good amount of fiber in them. This fiber will keep you full for a longer period of time as compared to the food having low fiber content. This can decrease the overall intake of calories in a day. So, banana is good for weight loss.
Green bananas are more good for weight loss. They contain resistant starch that acts as insoluble carbohydrates. It acts as soluble fibers that help bacteria in the intestine in healthy digestion. Green bananas have fewer calories as compared to yellow ones.
3- Good For Pregnant Women
Bananas are good for pregnant women in a number of ways. Firstly, bananas are rich in folic acid. Folic acid is good for making new blood in the body that pregnant women need. Secondly, bananas are rich in iron, which is good to prevent anemia. More iron and folic acid are good for the proper growth of the fetus.
It also prevents pregnancy side effects. The fruits that are rich in fiber content are good to combat constipation. Bananas are a good snack for pregnant women dealing with morning sickness.
4- Boost Energy and Increase Stamina
There are three different types of sugars in bananas: glucose, fructose, and sucrose. Glucose and fructose are good and immediate sources of energy because they are absorbed more quickly in the bloodstream. While sucrose absorbed slowly and maintains the blood sugar level.
Bananas are a good energy booster for your intellect. Potassium works as fuel for your mind and makes us more alert. Magnesium increases the ability to focus. So, banana is a good snack before an exam due to the presence of magnesium and potassium in it.
5- Keep Bones Strong
There are many nutrients in banana that improves bone density. Vitamin C, B, potassium, and magnesium all are good in making bones strong.
Bananas contain a very good amount of fructooligosaccharide (FOS). Fructooligosaccharide is prebiotic that helps probiotic bacteria produce enzymes and vitamins. These vitamins and enzymes promote the absorption of nutrients in the body especially calcium. Which is important for healthy bones.
6- Superfood For Endurance Athletes
Endurance athletes get benefit from the carbohydrates present in the banana due to a number of reasons. Normally the cramps, especially leg cramps are due to dehydration. Banana contains potassium which helps retain fluid and process salts. This reduces or eliminates cramps. Less intake of calcium and magnesium can cause muscle cramps. Athletes who daily intake banana fulfill their requirement of calcium and magnesium.
One medium-sized banana provides 15% of the total daily requirement of Vitamin C intake. Vitamin C helps repair wounds.
Athletes require a good amount of vitamin B6 for lengthy workouts. Vitamin B6 in banana prevent the risk for heart disease.
7- Improve Digestion
Dietary fiber is good for digestion. There are two types of fiber in bananas: resistant starch and pectin. We have discussed before that resistant starch is not being digested. It nourishes the bacteria in the stomach and replenishes your body.
Pectin protects the body from colon cancer. There is more pectin in green bananas. As the banana gets more ripen the pectin is decreased. So, green bananas offer more protection to your colon.
Yellow bananas are good when your stomach is not good. Bananas are good for stomachache, nausea, and diarrhea.
8- Improves Mood and Mental Health
Serotonin is related to mood regulation. When the serotonin is released we feel happier. Banana contains tryptophan, which later converted into serotonin. Eating bananas can help stimulate the body to produce this good hormone.
Tryptophan also promotes healthy sleep. Good for those who suffer from insomnia. So, eating bananas before bed will improve your sleep. Vitamin B in the banana also provides a claiming effect on the brain.
9- Skin and Hair Care
Bananas are not only good for eating, but they are also great for skin and hair. Peels of bananas are full of antioxidants and good for skin and repair damaged cells. These peels are great for acne treatment. Vitamin A is present in bananas which can help remove dark spots on the skin. Bananas can be used with other ingredients as a face mask. Vitamin B in banana protect the skin from getting harm by free radicals.
The inner side of banana peel is good for the puffiness of the eye. Mashed bananas can be used to treat dry skin. There is a number of nutritional facts of banana
10- Improves Male Health
Apart from other nutritional facts of banana. Bananas are rich in potassium, vitamin B, and other nutrients that play a key role in the production and regulation of sex hormones. Eating bananas can help in sexual function and enhance stamina.
Magnesium in bananas is good for male health. It helps the body maintain a healthy prostate. A deficiency can cause prostate cancer.