20 Health Benefits of Banana
Nutritional Facts of BananaThe nutrition facts for 1 medium-sized banana (100 grams) are (1Trusted Source):-
- Calories: 89
- Water: 75%
- Protein: 1.1 grams
- Carbs: 22.8 grams
- Sugar: 12.2 grams
- Fiber: 2.6 grams
- Fat: 0.3 grams
Bananas help to build lean muscle.If after a workout, you've felt like yourmuscles are sore—or not growing fast enough—you might not be getting enough magnesium in your diet. A good source of magnesium, bananas can help with muscle contraction and relaxation as well as protein synthesis — which, in turn, increases lean muscle mass.
Bananas help your muscles recover fasterWe all know that bananas are a prime source of potassium. Because it's an electrolyte, potassium helps your muscles recover from a workout, strengthens their development,and allows you to work out more.
Bananas support a good moodBesides the mood-boosting B9, bananas also have tryptophan, "a precursor for serotonin," says Cassie Bjork, RD, LD of Healthy Simple Life, "and serotonin may be the most important brain chemical because is a natural anti-depressant and can treat, anxiety and insomnia,as well as other mood issues such as fatigue, irritability, agitation, anger, and aggression. Bananas also have norepinephrine, which regulates our "'fight or flight response,' which helps to regulate stress.
Benefits and health risks of bananas
Health benefitsThe nutrition information comes from the United States Department of Agriculture’s (USDA) FoodData Central databaseTrusted Source. Daily requirements are from the 2015–2020 Dietary Guidelines for AmericansTrusted Source. These are for adults, but they are approximate, as the values vary according to a person’s age and sex.
Blood pressureThe American Heart AssociationTrusted Source (AHA) encourage people to lower their intake of salt, or sodium, and increase their consumption of foods that contain potassium. Potassium can help manage blood pressure and reduce strain on the cardiovascular system.
Good For weight lossTwo qualities that make apple filling are high water and fiber content. Eating apples before a meal provides high satiety value that makes people consume fewer calories and keep the belly full for maintaining a calorie deficit eventually leads to weight loss.
AsthmaA 2007 study suggested that eating bananas might help prevent wheezing in children with asthma. One reason for this could be the antioxidant and potassium content of bananas. However, more research is needed to confirm these findings.
CancerLaboratory investigationsTrusted Source have suggested that lectin, a protein that occurs in bananas, may help prevent leukemia 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.
In 2004, researchers noted that children who consumed bananas, orange juice, or both appeared to have a lower risk of developing leukemia. The study authors suggested that this could be due to the vitamin C content, as this, too, has antioxidant properties.
Heart healthBananas contain fiber, potassium, folate, and antioxidants, such as vitamin C. All of these support heart health. A 2017 reviewTrusted Source 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), or “bad” cholesterol.
Digestive healthBananas 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 an approach known as the BRAT dietTrusted Source, 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 (IBD), according to a 2012 studyTrusted Source.
However, bananas may improve symptoms, the authors concluded. The Crohn’s and Colitis Foundation of America recommend banana as a snack food in their diet plan.
PotassiumBananas are rich in the mineral potassium. Potassium helps maintainTrusted Source fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells.Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure.Potassium may reduce the risk of kidney stones forming as people age. In turn,healthy kidneys make sure that the right amount of potassium stays in the body.
Bananas in the dietFresh bananas are available year-round. Unlike some fruits, bananas continue to ripen after picking.Bananas will ripen steadily at room temperature. To ripen faster, people can try keeping them in a paper bag.Refrigerated bananas will ripen more slowly. The outer peel of the banana will darken in the fridge, but the banana itself will stay intact longer.
Preserving memory and boosting moodBananas containTrusted Source tryptophan, an amino acid that may help preserve memory,boost a person’s ability to learn and remember things, and regulate mood.
Other banana productsOther banana products include banana chips and banana powder.People should check the label of processed products before buying them, as they may contain added sugar, salt, or fat.Plantain is a savory cousin of the banana that is popular in Central America. People need to cook plantain before eating it. Plantain chips are also available to buy.
RisksSome people should take care not to eat too many bananas.
Beta-blockers:- Doctors often prescribe these drugs to reduce the risk of complications that they associate with cardiovascular disease. Beta-blockers can raise potassium levels in the blood.
Allergy:- Bananas may 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.