Health Benefits of Bananas

Banana, which comes under the berry family, is one of the most popular fruits worldwide. They contain a ton of essential nutrients that are known to have a protective impact on health. Consuming bananas could help lower blood pressure and may reduce the risk of cancer.

Health benefits of consuming bananas:

Blood pressure

It is usually advised for people to lower their intake of salt, or sodium, and increase their consumption of foods that contain potassium. Potassium is known to help manage blood pressure and reduce strain on the cardiovascular system. A medium banana provides almost 9% of a person’s daily potassium needs. Therefore, consuming even one banana a day could provide beneficial results.

Asthma

Various studies have suggested that eating bananas could help prevent wheezing in children with asthma. One of the main reasons for this could be the antioxidant and potassium content of bananas.

Cancer

Certain research has suggested that lectin, a protein that occurs in bananas, may help prevent leukaemia cells from growing. Lectin acts as an antioxidant. Antioxidants help the body remove molecules known as free radicals. If too many free radicals build up, cell damage can occur, potentially leading to cancer. Children who are known to consume bananas, orange juice, or both appear to have a lower risk of developing leukemia. This is due to the vitamin C content, as this, too, has antioxidant properties.

Heart health

Bananas are rich in fiber, potassium and antioxidants, such as vitamin C. All of these are famously known for supporting heart health. It has been found that people who follow a high fiber diet have a lower risk of cardiovascular disease than those on a low fiber diet. Those who consumed more fiber also had lower levels of low-density lipoprotein (LDL) also known as “bad” cholesterol.

Digestive health

Bananas contain water and fiber, both of which promote regularity and encourage digestive health. One medium banana provides approximately 10% of a person’s fiber needs for a day.

Bananas are also part of a popular approach known as the BRAT diet, which some doctors recommend for treating diarrhea. BRAT stands for bananas, rice, applesauce, and toast.

Diarrhea can lead to a loss of water and electrolytes, such as potassium. Bananas can replace these nutrients. High fiber foods can trigger bloating, gas, and stomach cramps in people with inflammatory bowel disease. However, bananas may improve symptoms.

Diabetes

It is usually recommended to eat bananas and other fruit as they contain fiber. It should be noted that eating fiber can help lower blood sugar levels. eating a high fiber diet could reduce the risk of type 2 diabetes and may lower blood sugar in those who already have the disease.

Avoid cramps

The potassium and magnesium in bananas are known to protect individuals from muscle cramps at night and during workouts.

Do Bananas Cause Belly Fat?

The answer is a big NO. Bananas when taken in moderation do not cause or increase belly fat. Banana is a versatile fruit that can be taken in limited portions to lose or maintain weight. Consuming it as a snack instead of a sugary option like cookies or pastries could be a good and wise choice.

The natural sugars in bananas make it an outstanding snack before a workout. It may give the required energy during workout routines and in day to day activities. Bananas contain resistant starch, which may not contribute to the number of calories consumed if taken in a limited quantity.

They also contain a high amount of natural fibers and potassium, which usually help in losing weight. Banana is a great fruit that is cheap, high in vitamin B6, and contains amino acids like tryptophan essential for healthy sleep and a good mood.

Tips to Consume Bananas

Although banana can be eaten as it is, a lot of people prefer combining them with certain stuff to make the flavours exciting. Here are some ways to add bananas to the daily diet regime:

Add a sliced banana to the morning cereal or oatmeal for a more nutritious breakfast.
Mash ripe bananas and use them to replace butter or oil in baked goods.
Add mashed bananas to muffins, cookies, and cakes for a naturally sweet flavour.
Add bananas to a smoothie.
Take a banana to work or school for a healthful, portable snack.

Risks Associated with Bananas

While bananas are abundant in nutrients, some people need to consume them very carefully. There are various reasons behind it, some of them are:

Beta-blockers

These drugs are often prescribed by doctors to reduce the risk of complications that are associated with cardiovascular disease.

Beta-blockers are known to raise potassium levels in the blood. Consuming too much potassium can be harmful to those whose kidneys are not fully functional. If the kidneys are unable to remove excess potassium from the blood, it could be fatal. People who use beta-blockers should eat high potassium foods, such as bananas, in moderation. These kinds of people are usually advised to cut down on the consumption of bananas.

Allergy

Bananas can trigger an allergic reaction in some people. Anyone who experiences itching, hives, swelling, wheezing, or difficulty breathing should seek medical help at once. A severe reaction can lead to anaphylaxis, which can be life-threatening.

Migraine

Bananas are known to trigger migraines in some people. Therefore, it should be consumed thoughtfully keeping in mind the associated hazards it can cause.

Take Away

Bananas are a popular fruit that contains essential nutrients that help keep a person healthy. It is worth noting that while the nutrients in bananas can boost health and prevent diseases, eating bananas may not have the same impact on everyone.

However, a diet that is rich in fresh fruits and vegetables will provide a range of essential nutrients that can help keep a person well.