8 Health benefits of bananas

 

Bananas are healthy, delicious, and inexpensive fresh fruits you can buy. Bananas start with green color to yellow, soft, and sweet as they ripen.


Green(unripe) bananas



Yellow (ripe) bananas

Bananas contain several nutrients which may benefit weight loss, improve digestion, and heart health. These include;

  • Calories
  • Water
  • Protein
  • Carbs
  • Sugar
  • Fiber
  • Riboflavin
  • Folate
  • Niacin
  • Potassium
  • Copper
  • Magnesium
  • Antioxidants (dopamine and catechin)
  • Vitamins (B6 and C)

Below are the health benefits of bananas;

May improve blood sugar levels

Bananas are rich in soluble fiber. Unripe bananas contain resistant starch. Together, these two fiber types may moderate your blood sugar levels after meals.

May support digestive health

Dietary fiber may improve digestion. Unripe bananas contain resistant starch, which is a prebiotic fiber. The beneficial bacteria in your gut feed on prebiotics.

Bananas also contain pectin, a fiber in ripe and unripe bananas that may help prevent constipation and soften stools.

May support heart health

Potassium is vital for heart health as it regulates blood pressure. Bananas are a great source of potassium. People who regularly add potassium-rich foods to their diet have a lower risk of heart disease.

Bananas also contain magnesium, which is also vital for heart health. Bananas contain dietary antioxidants, which may reduce the risk of heart disease.

Antioxidants help prevent oxidative damage to cells. If the body lacks enough antioxidants, free radicals can build up over time and cause harm.

May help you feel fuller

Bananas contain low calories and high fiber content, which make them a suitable alternative to make you full.
Try eating a sliced banana with Greek yogurt or make a banana smoothie.

Unripe bananas may improve insulin sensitivity

Insulin resistance is a health risk factor for type 2 diabetes. Several studies reveal that regularly eating resistant starch, for example, enjoying unripe bananas may improve insulin sensitivity. The body then becomes more responsive to this blood-sugar-regulating hormone.

May improve kidney health

Bananas contain potassium, which helps the kidneys function properly.

A research study including over 5,000 people with early-stage chronic kidney disease linked potassium to lower blood pressure and a slower progression of kidney disease.

Some people with late-stage kidney disease need to restrict their potassium intake. Talk to your doctor about ways of increasing your potassium intake.

May support athletes' health after exercise

Bananas are perfect food for athletes because they contain easily digested carbs, potassium, and magnesium, which act as electrolytes. Every time you exercise vigorously, you lose electrolytes through sweating.

Easy to add to your diet

Bananas are healthy and convenient snack foods. You can eat them with yogurt, add them to cereal, blend them with other fruits to make juice, or make smoothies. You can even use them in your baking and cooking. You can bake cakes, make pancakes, and cook unripe bananas as food.


Sliced bananas added to cereal


Banana smoothie


Summary

Bananas are healthy fruits with several health benefits. They contain various nutrients, which may boost your digestion and heart health because they contain fiber and antioxidants. They may also support weight loss. Both ripe (yellow) and unripe (green) bananas can satisfy you and keep you healthy.

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