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Banana benefits and nutrition facts

Banana benefits and nutrition facts

Banana benefits

Bananas have their name among the most important food crops on the planet earth.

Bananas come from a family of plants known as Musa that are native to areas of Southeast Asia and grown in many other warmer areas of the world.

Bananas are a rich source of potassium, fibre, vitamins B6, and Vit C, and various other important phytonutrients and antioxidants.

There are many types and sizes of bananas we have on our plates. Their colour usually goes from green to yellow but you can also find some other varieties of red bananas.

Some major benefits of eating bananas are their positive contribution towards heart health and digestive health.

Heart Health

Heart disease has become one of the most common causes of premature death all around the globe.

Bananas are rich in potassium, a mineral that promotes good heart health and normal blood pressure. One medium-sized banana usually contains around 0.5 gm of this important mineral.

Daily consumption of 1.4–1.5 gm of potassium is linked to a 30% lower risk of having any heart disease.

In addition to this bananas contain antio-xidant named flavonoids which are also associated with significantly decreasing heart disease risk.

Digestive Health

Some unripe fresh green bananas contain significant amounts of resistant pectin and starch which are two main types of dietary fibre.

Resistant starch and pectins act as good prebiotic nutrients that help in the growth of beneficial good gut bacteria.

By reaching your gut, these fibres are finely fermented by beneficial bacteria that form butyrate at last which is a short-chain fatty acid that promotes good gut health.

Nutrition facts

The nutrition facts for 1 medium-sized fresh banana that is about 100 grams are:

  • Calories: 90
  • Water: 75%
  • Protein: 1.1 gm
  • Carbs: 22.8 gm
  • Sugar: 12.2 gm
  • Fibre: 2.6 gm
  • Fat: 0.3 gm

6 Banana benefits for women's

As a banana is a magical fruit it helps men and women equally in maintaining good health. There are some 

of the major health benefits, women get by consuming bananas regularly. 

1. Packed with Vitamin C

The Vitamin C content of bananas can help fight off bodily illness and improve your skin health. You can support a greater immunity level for women and pamper their skin well when you dive into the richness of a banana. Your body actually needs vitamin C for the production of collagen, which helps in the healing of wounds and protects against the effects of ageing

2. Rich source of Banana

Several clinical studies have also claimed that potassium richness in bananas can help you in preventing stroke in old age men and women. In the case of post-menopausal women, having bananas regularly could cut the risk of stroke by around 13%.

According to a Neurological specialist, individuals who have bananas regularly have a sufficient amount of potassium that could lead to 1.5 less likely chances of a stroke.

3. Promote Bone Health

Women are more likely to suffer from bone health issues due to age and weight. According to several research papers, the potassium found in bananas is a good source for optimum bone health. Bananas are also rich sources of silicon, which can contribute to greater bone density. Also, the presence of magnesium in the banana is another important nutrient for getting a good bone structure.

4. Bananas help in faster muscles recovery 

We all know that bananas are a rich source of potassium that must be included in your diet. Because it's an important electrolyte, potassium helps in recovering your muscles much faster after having a workout session. It also helps in strengthening them plus also catalyst their development and allows you to work out much more than earlier.

5. Eat a banana before bed for a sound sleep 

This is because of the presence of tryptophan in bananas which is a precursor for melatonin and helps in promoting greater relaxation to regulate your sleep better. 

6. Relieve Menstrual Pain

This is because of the potassium present in bananas. The mineral can work as a muscle relaxant and relax the uterine muscles during your periods. Bananas can also work wonders for muscle cramps triggered due to menstruation. Vitamin B6 and potassium both can prevent water retention and keep you from feeling bloated during periods.

Benefits of eating bananas on an empty stomach

It is alright to have a banana first thing in the morning but only by teaming it with different foods. You should plan your breakfast accordingly and carefully by mixing and matching different nutritious ingredients to start off your day in a much healthier manner. So whenever you feel like having bananas, try pairing them with other healthier foods. This way you will be able to avoid any claimed health hazard and kick-start your day on a healthy note. The best time to eat bananas is in definitely the morning, especially with some other seasonal and fresh fruits so that it can work wonders for people who are needs some energy for the whole day.

  • Bananas are high in essential nutrients and delicious in taste, making them a perfect combo for most people. It also provides a great lot of benefits to improve your heart health when taken regularly in the morning and also helps in managing your blood pressure.
  • This fruit banana is also a great source of potassium and magnesium, the top two known nutrients that are imperative for your heart health.
  • Many health experts also suggest eating bananas for muscle building or for weight loss due to their healthy nutrient content.

As they are very delicious and popular tropical yellow fruit, they are the best choice for having in your breakfast in the form of shakes and smoothies.

When to eat a banana in a day?

Banana is a popular great source of energy. You can consume bananas in the morning every day along with some other breakfast foods. However, you should avoid eating them alone on an empty stomach first thing in the morning.

Also, eating bananas at night should also be greatly avoided if you have any health issues like cough, cold, or any respiratory problems.

Two primary factors come into play when determining the timing for eating a banana. The first thing is to look for the ripeness of the eating banana, and the second one to look over is your daily nutritional needs.

A newly ripened fresh banana may be less sweet in taste but it can help you in staying fuller for a longer period of time because of the presence of starch in it that hasn’t broken down into the form of simple sugar yet.

At the same time, it is to be noted that a well-ripened banana is much sweeter and easier to digest food. It can also serve the same purpose of providing you with a spike of energy for your whole day.

Is eating bananas in the morning good for weight loss?

Contrary to the established belief that bananas are not all as fattening as it believed to be. In fact, it is one of the healthiest fruits that one can have daily.

This yellow-riped banana fruit is highly nutritious and packed with the most essential vitamins and minerals that can provide you with many health benefits, especially in your weight loss journey. Banana is rich in fiber content and low in fat value, which makes them a great post-workout option to go for curbing continuous hunger and replenishing the energy level in your body.

So if you’re looking for shedding out those extra kilos from your body then make bananas your first choice for the breakfast. Not only does banana contain some essential vitamins and nutrients to help you start your every day on a healthy kick but it is also known to make you feel full-packed from the hunger side and this for a longer period of time. This will help you in avoiding unhealthy snacking before lunchtime and regulate your intake of calories in an organic way. Weight managers must stick to 1-5 -inch portions in a day and have this fruit regulator speed up their weight loss journey.

Bottom line

Bananas which are primarily composed of carbs contain good amounts of various vitamins, minerals, and antio-xidants. Potassium, vitamin C, catechin, and resistant starch are among some of the healthy nutrients. Bananas may have several benefits — like improved heart and digestive health — when consumed regularly as a part of a healthy diet and lifestyle.

FAQs

1. What does a banana do in a female body?

Bananas are good sources of vitamin C which let your body absorbs iron better, produce collagen - the protein which holds your skin, bones, and body together, and also support brain health by producing serotonin, a hormone that impacts your sleep cycle, moods, and experiences of stress and pain

2. How many bananas should a woman eat a day?

1-2 bananas per day are considered a moderate intake for most women. But make sure to consume this fruit as part of a balanced diet that provides all the nutrients to your body.

3. Are bananas high in sugar?

Despite being called a healthy fruit, bananas are very high in both carbs and sugar, which are the main nutrients that increase your blood sugar levels.

References

  1. Muscle cramps
  2. Systematic review: the effects of fibre in the management of chronic idiopathic constipation