Evidence-Based Health Benefits of Bananas

Health Benefits of Bananas

Bananas are delicious and healthy. They are inexpensive and easily available. Bananas grow in warm climates and are a great choice by health-conscious people. The health benefits of bananas are unlimited. It contains a lot of nutrients, vitamins, and minerals.

Here you will find evidence-based health benefits of bananas.

Nutrient content of bananas

Bananas are rich in nutrients, fiber, and antioxidants. One regular size banana contains almost 115 calories. They have zero fat content and little amount of protein. They are a rich source of carbs. The carbs in green and unripe bananas are starch, while the ripened bananas contain sugars.

Nutrient content of bananas

Good for blood sugar level

Bananas are a rich source of soluble fiber that quickly dissolves to form a gel-like substance. It helps in regulating blood sugar levels by reducing appetite. It also slows down the process of emptying the stomach. Eating bananas in large quantities is usually recommended.

Despite their high carb content, bananas are safe to consume. It may also help you regulate your blood sugar level.

Improves gut health

Fiber-rich foods are essential for gut health. These foods regulate bowel movements and improve digestion. One medium-sized banana contains enough amount of fiber. Unripe bananas contain starch. It contains prebiotics. This prebiotic helps in promoting gut-friendly bacteria in your large intestine.

Besides prebiotics, bananas also contain pectin – another type of fiber found in bananas. It helps in relieving constipation. On a whole, bananas help in improving gut health by relieving constipation, softening the stool, and promoting gut-friendly bacteria.

May help in weight loss

Bananas are nutrient-rich fruit that contains few calories. It makes you full for a long time. Fiber is linked with weight loss, and banana is a rich source of fiber. This property makes bananas one of the best fruits for weight loss.

Although, more research is required to confirm its properties related to weight loss. But this amazing fruit has many properties that make it a weight-loss-friendly fruit.

Improves heart health

This fruit is a rich source of potassium. It is linked with improved heart health. A diet rich in potassium is great to manage blood pressure. It lowers the risk of developing heart diseases.

Various studies have shown a significant reduction in heart diseases in people who consume enough amount of potassium. Magnesium is another nutrient found in bananas. It is linked with improved heart health, controlling blood pressure and cholesterol levels in the blood.

Rich source of antioxidants

Flavonoids and amines are the two most important antioxidants. Bananas are a rich source of these antioxidants and linked with improved heart health and prevent other deteriorating diseases.

May supports in improving insulin sensitivity

Unconfirmed studies have shown a linkage between bananas and improved insulin sensitivity. Unripe bananas contain a large amount of resistant starch. Eating resistant starch improves insulin sensitivity and aids in reducing the risk of developing type 2 diabetes.

Good for kidney health

As bananas are a rich source of potassium, so they are linked with improved kidney functioning. Potassium is necessary for kidney health. Several studies have shown that the intake of potassium is good for improved kidney functioning and prevents kidney stones. It also lowers blood pressure. However, if some people have chronic kidney diseases, they must limit the intake of potassium.

May helps in asthma

It is also believed that eating bananas may also help in preventing asthma and wheezing in children. It is because of its antioxidants and potassium. However, more research is required to confirm these findings.

Bananas are healthy and convenient food. You can add them to your breakfast cereals, desserts, and smoothies. Make healthy shakes or baked goods with bananas. Make sure to add this amazing fruit to your diet and reap the benefit of it. 

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