Nutritional Values Of Bananas - 7 Health Benefits Of Bananas. Bananas Are Popularly Known For Their Great Taste, High Health/Nutritional Value Balanced With Low Calorie Content. Discover More Nutritional Value And 7 Health Benefits Of Bananas Here.
The Truth About Bananas
Bananas are one of the most popular fruits in the world today. Yet they are often seen in a dark light because they are high in calories and carbohydrates. But the fact is that a banana is one of the best fruits.
Over 100 billion bananas are eaten worldwide each year.
Bananas are mainly grown in countries with a warm climate, such as Africa, Asia, the Canary Islands, Australia and America [1].
India is the world's largest banana producer with 23% of total production.
Nutritional Value Of Banana
When you eat a banana every day, your body gets a lot of powerful nutrients. The followings are the nutritional values of one banana:
A 118-gram banana contains the following nutritional values [12]:
Energy: 105 calories
Carbohydrates : 23.9 grams
Proteins: 1.3 grams
Fat: 0.4 grams
Fiber
Vitamins and minerals:
Vitamin A: 2% DV
Vitamin B1: 2% DV
Vitamin B2: 5% DV
Vitamin B5: 4% DV
Vitamin B6: 22% DV
Vitamin B11 (folic acid): 6% DV
Vitamin C: 17% DV
Potassium: 12% DV
Calcium: 1% DV
Magnesium : 8% DV
Manganese: 16% DV
Copper: 5% DV
7 Health Benefits Of Bananas
Apart from the fact that a banana contains many powerful nutrients, a banana also has many health benefits. The potassium and magnesium contained in the banana for example may help lower blood pressure.
The potassium and the magnesium have even more benefits. These two substances ensure that you get stronger bones. A banana would also improve digestion. It contains 12% of your daily required fiber.
These antihypertensive effects reduce the risk of cardiovascular disease and thus ensure a healthier heart. This means that this fruit has many health benefits. Below are 7 health benefits of Bananas for better understanding:
1. Good for blood pressure
Bananas contain various minerals that support healthy blood pressure. Potassium and magnesium contribute to relaxed blood vessels, which improves blood flow and can help prevent high blood pressure. Calcium tightens and relaxes blood vessels when needed [2,13].
Other fruits that contain potassium, calcium and magnesium are kiwi , mango and melon. For healthy blood pressure, it is therefore a good idea to put these fruits on the menu more often. For example, make a smoothie with mango or a smoothie with kiwi .
Bananas can contribute to lower blood pressure.
2. For A Well-Functioning Heart
Your heart is a special muscle. It beats 100,000 times a day and pumps about 7,000 liters of blood [3] through your body. For this it needs potassium . This mineral helps to make the heart beat [1].
Potassium does this in the following way: it helps keep the muscles from contracting and sending electrical signals through your body. In this way your heart gets the necessary support in its important work.
With their high potassium content, bananas support the pumping action of the heart.
3. Improves Mental Health
Bananas can help you feel more cheerful. The yellow fruits are rich in the amino acid tryptophan , which is converted by the body into serotonin. Serotonin is a 'feel good' neurotransmitter that improves your mood, suppresses your appetite and can even help relieve pain stimuli [4].
Bananas can also be helpful in relaxing, as they contain vitamin B6 and magnesium . Vitamin B6 contributes to a good night's sleep and magnesium supports the relaxation of the muscles [5,6].
Bananas contribute to a good mood and a good night's sleep.
4. Beneficial For Blood Sugar Levels
Bananas are high in fiber . Not only do these have a satiating effect, they can also help keep your blood sugar levels in better balance. Fibers slow down the absorption of glucose from food. Peaks and troughs in the sugar level can be prevented in this way.
There are indications that it is high in fiber therefore good for your bowel movement
5. Good For The Eyes
Just like carrots, bananas contain a valuable substance for your eyes: vitamin A.
Vitamin A can also be found in blackberries , broccoli and orange . Apricots in particular contain a lot of this vitamin. A serving of goji berries
The vitamin A in bananas is beneficial for maintaining good eyesight.
6. Strengthens The Bones
According to an article in the Journal of Physiology and Biochemistry , bananas are high in fructooligosaccharides . These are substances that help our body to absorb more calcium . As you may know, calcium is an important mineral for our bones [9].
Bananas contain minerals that contribute to strong and healthy bones.
7. Protects The Cells
In 2005, a Swedish study found that women who eat four to six bananas a week have healthier kidney cells than women who don't [11]. This has to do with the high antioxidant content of this fruit.
Antioxidants help to eliminate harmful ones
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The antioxidants in bananas are helpful when it comes to healthy cells.
How Many Bananas Can I Eat Per Day?
It is therefore recommended to eat at least one banana per day. A banana is very healthy, but this does not mean that it is healthy to eat five a day, for example. Bananas also contain a lot of sugar. Therefore, do not eat more than two a day.
Do Bananas Not Contain Too Much Sugar?
A banana contains 24 grams of fruit sugar known as fructose. That is indeed quite a lot. But because a banana contains a lot of dietary fiber and other good substances, this is not very bad. But as we just said, don't over eat bananas.
Are There Too Many Calories In Bananas When I Diet?
There are 100 calories and less than half a gram of fat in one banana. That is why a banana is very harmless and you can eat it well when you are on a diet. It is a nutritious choice that helps you meet your daily needs for fruit and vegetables.
By eating a banana you get a lot of the daily recommended amount of vitamins and minerals, making eating a banana a healthy choice.
Are Bananas Good To Eat Before I Exercise?
Bananas provide an easily digestible source of carbohydrates, the best fuel during exercise. Bananas are also light on your stomach and you will not be bothered by them during exercise.
Can I Eat A Banana Peel?
While there are rumors that banana peels can help with insomnia and depression and can cure lower cholesterol, there is little to no scientific research to confirm this. You probably won't die from a banana peel, but whether it will taste good…
Bananas And Weight Loss
Bananas are suitable for eating if you want to lose weight. They contain fiber and a wide variety of vitamins and minerals, and provide your body with the necessary nutrients.
Note: Bananas contain fructose (fruit sugar), which in large quantities can slow down or even completely prevent weight loss. Therefore, it is recommended not to eat more than two pieces of fruit per day during weight loss.
Eating healthy foods in addition to bananas that contain healthy fats, proteins and complex carbohydrates makes healthy weight loss a lot easier.
For more information, Read Our Article On The Low- Carb Diet.
https://iqhealthandfitness.blogspot.com/2020/06/low-carbohydrate-food-for-heartburn-and.html
Finally, the vitamin B6 contained in the banana allows you to concentrate better and can help with mood swings during menstruation.
+ Sources
1. Szalay, J. (2014). Bananas: Health Benefits, Risks & Nutrition Facts. Consulted on February 12, 2020, from http://www.livescience.com/45005-banana-nutrition-facts.html
2. US Food and Drug Administration. (nd). Sodium in Your Diet: Using the Nutrition Facts Label to Reduce Your Intake. Consulted on February 12, 2020, from http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm315393.htm
3. WebMD. (2017). How much blood does your heart pump? Consulted on February 12, 2020, from https://www.webmd.com/hypertension-high-blood-pressure/qa/how-much-blood-does-your-heart-pump
4. WebMD. (nd). L-tryptophan. Consulted on February 12, 2020, from https://www.webmd.com/vitamins-and-supplements/l-tryptophan-uses-and-risks
5. MacPherson, R. (2019). Vitamin B-6 and Insomnia. Consulted on February 12, 2020, from https://www.livestrong.com/article/481527-vitamin-b6-insomnia/
6. Raman, R. (2018). What Does Magnesium Do for Your Body? Consulted on February 12, 2020, from https://www.healthline.com/nutrition/what-does-magnesium-do
7. RxList. (nd). Vitamin B6. Consulted on February 12, 2020, from https://www.rxlist.com/vitamin_b6/supplements.htm
8. MedlinePlus. (nd). Vitamin A. Accessed February 12, 2020, from https://medlineplus.gov/ency/article/002400.htm
9. Sabater-Molina, M., et al. (2009). Dietary fructooligosaccharides and potential benefits on health. Journal of Physiology and Biochemistry, 65 (3), 315-328.
10. Dean, C. (2012). Magnesium is crucial for bones. Consulted on February 12, 2020, from https://www.huffpost.com/entry/bone-health_b_1540931
11. Rashidkhani, B., et al. (2005). Fruits, vegetables and risk of renal cell carcinoma: a prospective study of Swedish women. International Journal of Cancer, 113 (3), 451-455.
12. SELFNutritionData. (nd). Bananas, raw. Consulted on February 21, 2020, from https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
13. Harvard Health Publishing. (2014). Key minerals to help control blood pressure. Consulted on February 18, 2020, from https://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure
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