People in at least 107 countries around the world grow bananas primarily for their fruit, which not only provide you with delicious The sweet taste also brings a series of benefits to your health, and regular consumption of bananas on a daily basis can reap more benefits than expected.
Summary of the Article:-
Eating bananas helps digestion and and normalize constipation
Eating Bananas regulate Blood Sugar Level
Eating Bananas lose weight and supress appetite
Eating Bananas reduces the chances of asthma in children
Eating Bananas reduces the risk of Heart Diseases
Eating Bananas make you healthy and long life
Eating Bananas improve memory
Eating Bananas is rich source of energy
Eating Bananas improve vision
Do you know 9 Nutritional Benefits of Bananas
Bananas are rich source of nutrients:-
Bananas are a good source of healthy nutrients and it is found around the world with good low price and like by every being including men, women and children. In addition to Southeast Asian countries are rich in bananas. The fact is that bananas are found cheap and easy to purchase but Nutritious value in Banana is not cheap.
Bananas are high in fiber and antioxidants, and a good-sized banana (about 120 grams) contains numerous nutrients, such as:manganese, potassium, magnesium, copper, vitamins A, E, B1, B2, B3 (nicotine) , B6, B9 (folic acid), vitamin C, carbohydrates 24 grams, dietary fiber 3.1 grams, protein 1.3 grams, fat 0.4 grams.
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9 amazing benefits of bananas
1. Low to medium GI stable Blood Glucose concentration:-
Pectin is abundant in bananas, and resistant starch is present in unripe bananas. Both of these substances aid in the regulation of blood sugar levels and reduce appetite.Additionally, despite the fact that bananas have a low glycemic index (GI), it is generally advised that people with type 2 diabetes (Diabetes) avoid eating an excessive amount of bananas.
2. High Dietary Fiber aids digestion:-
Dietary fiber, which can aid digestion, is present in approximately 3 grams per banana.Pectin and resistant starch are the two main types of fiber that can be found in bananas.The immature banana contains resistant starch, which can pass through the small intestine without being digested, and the pectin content will decrease as the banana matures.can be eaten by probiotics in the colon.
Eating more fruits especially banana and vegetables at ordinary times can not only supplement the vitamins needed by the human body, but also absorb enough dietary fiber, which is beneficial to smooth digestion, and reduces the absorption of harmful substances by the intestinal tract, thereby reducing the risk of hypercholesterolemia and cardiovascular disease.
Get enough dietary fiber to keep your gut healthy. So What is dietary fiber?
Dietary fiber refers to a type of plant carbohydrate that, unlike other carbohydrates (such as sugar and starch), cannot be digested in the small intestine. Since dietary fiber is not digested in the small intestine, it is sent to the large intestine or colon.
Dietary fiber has 2 types called "soluble fiber" and "insoluble fiber". Soluble fiber dissolves in water and makes a thick water substance in the stomach. It is broken down by bacteria in the large intestine and provides a few calories, like pectin and Beta-Glucan, found in foods like oatmeal and fruit. Insoluble fibers are insoluble in water and pass through the gastrointestinal tract relatively intact and therefore do not provide calories and include lignin, plant epidermis, hemicellulose and chitin. Lignin and plant epidermis are generally found in unprocessed gluten, whole grains, grains, legumes, etc. These two types of dietary fiber are usually found in foods that are rich in fiber.
Fiber-rich foods such as grains, nuts, fruits and vegetables have excellent health effects because they can reduce the incidence of certain diseases; dietary fiber can also be used in various functional foods such as bread, beverages and meat products . The effects of different processing treatments (eg extrusion cooking, canning, grinding, boiling, frying) alter the physicochemical properties of dietary fibers and also their function. There are also many dietary fiber supplements on the market today that are used to increase the fiber content of foods. There are products made into crackers and other grains, and even beverages, spices, imitation cheeses, sauces, frozen meals, canned meats, and more have increased fiber content.
It's been found that most of us don't get enough fiber, which helps digested food move smoothly through the digestive tract, while bananas are known for being a rich source of dietary fiber, so you're better off opting for a banana instead of any medication for occasional For constipation, bananas also contain high amounts of fructo-oligosaccharides (FOS), a useful agent for more efficient absorption of nutrients.
Dietary Fiber Benefits and Functions
Dietary fiber helps maintain the health of our digestive system. Eating more foods rich in dietary fiber can easily lead to satiety and reduce food intake. High-fiber foods are not high in calories themselves, so they are a good choice for weight management. The European Food Safety Authority recommends that adding fibre-rich foods to a healthy, balanced diet can help with weight management.
Food choices rich in dietary fiber
Many foods contain some amount of fiber, but grains, fruits, vegetables, and protein foods provide the most fiber. Water-soluble fiber is found in many types of foods, including: beans and peas, fruits, oats, nuts and seeds, and vegetables. Insoluble fiber is found in many types of foods, including: fruits, nuts and seeds, vegetables, whole grains (such as brown rice and whole grain breads, cereals, and pasta).
Cereals:
Grains include anything made from whole grains, including wheat, barley, rice, oats, and cornmeal. The grain group is further divided into Whole grains and Refined grains. Whole grains are those that contain the entire kernel core, which includes the bran, germ, and endosperm; refined grains contain only the endosperm portion of the grain. Because most of the fiber is in the bran and germ, whole grains are the best source of fiber, while refined grains usually contain only a small amount of fiber.
For example: whole-wheat spaghetti provides 2.7 grams of fiber per 1/2 cup, while white spaghetti provides 0.9 grams per serving. Whole-wheat bread provides 1.5 grams of fiber per slice, and white bread provides 0.6 grams of fiber per slice.
In order to meet daily fiber needs, it is recommended that most grain intake should be based on whole-wheat bread, brown rice, whole-wheat pasta, and oats.
Fruits:
Fruits are also a great source of fiber. Fruits rich in dietary fiber include: raspberries contain 3.3 grams of fiber per cup, and strawberries contain 2.8 grams per 1.25 cups; a large pear provides 5.8 grams of fiber; a small apple provides 2.8 fiber.
To increase your fiber intake, choose fresh whole fruit instead of canned or processed fruit. Plus, the skin of the fruit contains a lot of fiber, so you can also keep it and eat it together like apples, pears, and peaches. Other recommended dietary fiber fruits include bananas, berries, pears, cantaloupe, oranges, and grapes.
Vegetables:
Vegetables can be divided into five groups, which include dark leafy greens, orange vegetables, starchy vegetables, dried beans and peas, and other vegetables. The greatest amount of fiber comes from dry beans and peas. 1/2 cup of kidney beans provides 7.9 grams of fiber, and black beans provide 6.1 grams of fiber per 1/2 cup.
Other recommended dietary fiber vegetables are cauliflower, carrots and sweet corn, pumpkin, potato, sweet potato, and taro.
3. Helps lose weight and suppress appetite:-
A banana has about 100 calories, mostly carbohydrates and water, and less protein and lipids. It is worth noting that the greener and unripe bananas are mostly carbohydrates, including fiber and resistant starch. Can help with weight loss and appetite suppression. However, when bananas ripen, their resistant starch is converted into simple sugars composed of monosaccharides or disaccharides, resulting in an increase in sweetness and GI value.
Hunger or sugar cravings are what people hate the most in getting a toned body, some people can forget about hunger, some can't stand them and rush to find something to eat, bananas are what they crave because it not only makes you feel Filling and great for your weight loss diet, according to one study, bananas have about a quarter of the calories of chocolate candies, and half the fiber content in bananas is soluble Absorbs water and slows down digestion, thus keeping food in the stomach for a while, eat a banana before every lunch, and then you won't want to eat anymore.
4. Reduce the risk of asthma in children:-
A study conducted by Imperial College London found that those children who consumed one banana every day reduces the risk of asthma development by 34%.
5. Bananas are high in potassium for heart health:-
We live in an age where heart disease is the worst but common concern, luckily if we all are fully aware of the benefits of bananas then the problem will at least be prevented, due to the high amount of potassium and antioxidants in bananas, the risk of heart disease The risk will be lowered with a 26% reduction in heart disease by using at least 2 bananas per day.
The potassium content of a banana is equivalent to 9% of the daily recommended intake. The intake of potassium is very helpful for heart health, especially in controlling blood pressure. However, the intake of potassium in the diet of ordinary people is not enough. Potassium-rich foods can reduce heart disease risk by up to 27%.However, patients with kidney problems should limit their banana consumption due to their high potassium content. (Extended reading: How to eat a diet for dialysis patients: a low-phosphorus, low-sodium, and low-potassium diet is the key).
Whenever you get stressed from work or everyday life, bananas will be a way to make you feel better, not because it makes you feel full, but because the amino acid tryptophan in bananas, recently converted to serotonin, properly Your serotonin levels can improve your mood and reduce stress, so you'll look better and be happier. This substance is also good for your sleep quality. While bananas aren't the highest source of tryptophan, they're the easiest One of the ways to get it.
6. Rich in Antioxidants:-
Bananas are full of antioxidants, including dopamine and catechins, which can lower your risk of heart disease and other degenerative diseases. If you want to stay young and healthy, eat more bananas.
7. Help memory maintain a good mood:-
Bananas are rich in tryptophan. Because the tryptophan in bananas helps with memory and keeping a good mood, studies have shown that eating bananas can help with depression.Additionally, due to the fact that dopamine is also referred to as the hormone of happiness, it is frequently a fallacy to believe that the dopamine found in bananas can have a direct impact on the brain and result in a state of happiness. However, in actuality, the two are in no way connected.
8. It is convenient and nutritious to eat before and after exercise:-
In addition to their well-known ability to prevent cramps, bananas are considered by many athletes to be the "holy grail" of sports because of their convenience, their ability to provide good nutrition throughout the early, middle, and late stages of exercise, and their ability to be easily digested.
There has to be a reason why athletes often eat bananas while exercising. The researchers say natural compounds in bananas can act as an energy booster and provide people with a good, steady dose of energy. Specifically, natural compounds in bananas include A good source of vitamin B6, potassium, vitamin C, magnesium and manganese, this yellow fruit also contains small amounts of minerals such as iron, selenium, iodine, etc. For those who are worried about blood sugar, vitamin B6 is especially good for maintaining proper blood sugar Blood sugar levels, and to boost your body's immune system, bananas are an ideal afternoon snack after work or the gym to boost your energy without worrying about weight gain.
9. Black spot bananas help digestion and relieve constipation:-
Although unripe bananas are not conducive to intestinal digestion due to resistant starch, those who suffer from constipation can choose bananas that are ripe and have dark spots on the skin, because these bananas contain more soluble fiber, which can reduce the risk of constipation. It helps soften stool, and it contains fructooligosaccharides and sorbitol, both of which help gastrointestinal motility and expel stool, but don't forget to add enough water, otherwise eating bananas alone will not be effective.
Whenever you get a hangover, immediately take a banana as a cure to get back to sobriety, it's a great drink for a hangover.
suitable for ulcers
Since compounds in bananas can have a protective effect in the stomach, it can help fight hydrochloric acid and eradicate certain bacteria that can cause stomach ulcers.
Although there are only small amounts of vitamin A in bananas, they help protect eyes and vision. Getting enough vitamin A daily can reduce the risk of blindness and improve vision. To maintain eye health, don’t forget about bananas in your daily diet.
Not only the fruit but also its peel can be used to benefit people especially when it comes to skin conditions and your list of acne or psoriasis treatments would not be complete without a banana peel, just rub a fresh banana on the affected area peel, then rinse with lukewarm water, do this before bed to avoid the banana smell when you go out, banana peels are often used to treat warts, do the same thing but put the peel on the wart overnight, repeat daily for at least a week.
Another surprising benefit of bananas is improved sexual function and performance in men, as they are especially high in bromelain and B vitamins, which are essential for increased libido and function, as well as overall masculinity, all you need to do is Eat a banana a few hours before a planned romantic date.
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