Bananas are incredibly versatile fruits
that can be used to make refreshing smoothies, add delicious flavor to a
baked meal, or simply eaten on-the-go. That might explain why they are
one of the world’s most popular fruits: Over 96 percent of households in
the U.S purchase bananas at least once a month, according to
this report.
So we love eating bananas. But is this obsession good for us?
The research says yes. Bananas have a
lot more going for them than simply an affordable price and sweet
flavor. Studies indicate that the magic number is three–by eating three
bananas per day, you provide your body with about 1500mg of potassium,
and loads of health benefits.
So what exactly are the benefits?
Here are 10 amazing health benefits of eating bananas every day:
1. Bananas lower high blood pressure.
Studies show eating as little as three
bananas a day may lower your blood pressure significantly. A
medium-sized banana has about 422 mg of potassium and is nearly
sodium-free. The high potassium-to-sodium ratio helps to neutralize the
blood pressure-rising effect of sodium in the diet.
So it would seem that your mom’s admonition to reach for a banana instead of that bag of crisps is very sound advice.
2. Bananas improve digestion.
Bananas are loaded with fiber, both
soluble and insoluble. Fiber is an important nutrient in the body
because it helps regulate the speed of digestion, slowing it down.
Eating a banana will make you feel full longer and can also help with
the problem of constipation.
No wonder bananas are often included in breakfast meals. They help you start your day energized and keep you satisfied longer.
3. Bananas improve cardiovascular health.
Eating foods high in fiber is good for
the heart, and bananas are full of fiber. A high-fiber diet has been
linked with a lower risk of both cardiovascular disease (CVD) and
coronary heart disease (CHD). The soluble fiber present in banana is, in
particular, associated with a decreased risk of heart disease.
A healthy, balanced diet will
provide the essential vitamins, minerals and antioxidants your body
needs–top it off with a banana or two for an extra 4 grams of fiber per
fruit.
4. Bananas help create healthy cells.
Bananas are rich in vitamin B6,
containing 20 percent of the daily amount required for adult intake.
Vitamin B6 helps the body produce insulin, hemoglobin and nonessential
amino acids necessary to create healthy cells. It also helps with the
production of antibodies that fight infections.
Maybe we should have been saying it different all along: “A banana a day, keeps the doctor away.”
5. Bananas improve GI tract heath.
Since bananas are relatively easy to
digest, they are considered non-irritating for the human
gastrointestinal tract, or GI tract. In fact, bananas not only ease
digestive strain, but also sooth the digestive tract and help restore
lost minerals after diarrhea. That is why they are among the first solid
foods introduced to babies.
This is also one of the reasons bananas
make up part of the clinical BRAT diet – bananas, rice, applecause and
dry toast – that dietitians use to treat acute diarrhea.
6. Bananas are rich in Vitamin C.
When you think of vitamin C, oranges and
strawberries might be the first fruits that come to mind. But a full
serving of bananas provides a whopping 15 percent of the daily
requirement for this essential nutrient. Vitamin C is an important
antioxidant that neutralizes harmful free radicals in the body. Free
radicals are uncharged atoms, molecules or ions (the “bad guys”) that
are constantly destroying cells in your body. Vitamin C also aids
in keeping blood vessels healthy and produces collagen that holds
muscles, bones and other tissues together.
7. Bananas improve athletic performance.
If you have ever wondered why many
athletes love bananas, here’s the reason: Bananas boost the muscles and
provide antioxidants and other nutrients naturally. According to
a study at the Appalachian State University’s Human Performance Lab,
consuming half a banana every 15 minutes during a cycling time trial
test was as effective as drinking a carbohydrate matched sports drink
every 15 minutes. No wonder Yohan Blake, the Jamaican Olympics
sprinter, reportedly eats 16 bananas a day!
8. Bananas fight anemia.
Because bananas are high in iron,
consuming them can stimulate production of hemoglobin in the blood and
help fight anemia. Anemia is a condition where there is a decrease in
the number of red blood cells or hemoglobin in the blood, leading to
fatigue, paleness and shortness of breath.
Moreover, Vitamin B6 present in banana regulates blood glucose levels, which can also help those suffering from anemia.
9. Bananas suppress hunger pangs.
This happens not merely because eating
bananas makes you feel full for longer, but also due to their pleasant
smell. That’s right, the scent of bananas can apparently suppress
appetite and hunger pangs! According to this study by Dr Alan Hirsch of
the Smell and Taste Treatment and Research Foundation in
Chicago, smelling bananas when you are hungry can trick your brain into
thinking that you’ve actually eaten them.
So, yes, bananas can help you lose weight.
10. Bananas lift mood and help you feel happy.
A medium-size banana provides about 27
mg magnesium. This mineral can help boost your mood and aid good sleep.
Men and women need 420 mg and 320 mg of magnesium per day, respectively.
If you’re low on magnesium, you’re likely to suffer from anxiety,
irritability, depression and other disorders.
Since many of us don’t get enough
magnesium in our diets, consider eating a banana next time you’re having
a case of the 3 p.m. munchies. It will fill you up and leave you
feeling positive.
Bonus non-health benefits
You should also know dried ground banana
peels make fantastic mulch for seedlings and new plants in the garden.
Bananas are also a perfectly safe and healthy treat for your beloved
dog!
A final tick for the pro column: If you
are dying for some pearly white teeth, rubbing banana peel on your teeth
for about two minutes after you brush can contribute to a perfect
smile.
But don’t take it from me. Try a few bananas today!
Source: Lifehack
great study indeed, continue to share with us regarding other benefit of other fruit as well
ReplyDelete