A fruit easy to eat transport and digest and very well tolerated by most people. Banana is a very healthy food with endless health benefits that you probably don’t know. Learn 11 properties of bananas, all backed by science, and discover how you can improve your health and that of your family.
1. It is a Very Nutritious Food:
Bananas are a fruit rich in fiber, vitamins and minerals, which makes them a very healthy and energetic snack. Among the most important nutrients provided by bananas are
Vitamin C :
Important to prevent heart disease or relieve cold symptoms.to
Helps control tension and reduces the risk of fluid retention, among others.
Deficiency can cause infertility, weakness, bone malformations and seizures. In addition, the banana is a low-calorie fruit, so it is ideal if you are following a hypocaloric diet. If you’ve heard out there that eating bananas makes you fat, don’t panic. Although ripe bananas have a lot of sugar, their high fiber content counteracts the possible effects they may have on weight gain
2. Contributes to Better Digestion:
Eating bananas favors the digestion process thanks to its high fiber content : a single banana gives you 3 grams of fiber. Specifically, immature bananas are rich in a type of fiber called pectin, which has been associated with a lower risk of colon cancer, in addition to providing other health benefits. Likewise, green bananas also contain large amounts of resistant starch, a non-digestible carbohydrate with functions very similar to fiber and which has also been shown to prevent colon cancer. In addition, both pectin and resistant starch act as prebiotics, that is, they feed the benign bacteria of the digestive system, thus contributing to their growth and proliferation. When both substances are fermented in the colon they give rise to a fatty acid called butyrate, known to promote and improve intestinal health.
3. Keeps your Heart Healthy:
“Bananas contain several nutrients that have been linked to better heart health for several reasons”.
On the one hand, the banana is rich in vitamin C , whose optimal levels in the body guarantee a healthy heart and less likely to suffer heart attacks or other heart disease. In a specific study, it was found that a low level of vitamin C in the body increases the risk of heart attack by 2.4 times, especially if the person suffers from hypertension or obesity. On the other hand, bananas give you a significant amount of potassium, a mineral that helps control tension and can reduce the risk of cerebral infarction by up to 27% and the risk of infarction by up to 30%. Finally, the magnesium present in the banana helps prevent hypertension by dilating the blood vessels and it has been confirmed that high magnesium consumption reduces both diastolic and systolic pressure
4. Regulates Glucose:
The high amount of fiber that has the banana favors blood glucose very positively. And it is that one of the benefits of consuming abundant fiber is the reduction of the postprandial level (after meals) of blood glucose and insulin. According to several studies, soluble fiber (including pectin) significantly improves insulin response after meals and the combination of soluble fiber with resistant starch achieves a significant reduction in glycemic response. Similarly, bananas have a glycemic index between medium and low depending on their maturity. Thus, yellow bananas have more glycemic index than green bananas
Do you Remember What the Glycemic Index was?
It is the speed with which food causes glucose peaks after intake. That the glycemic index of bananas is medium-low means that a healthy person can eat bananas without risk of insulin spikes. However, a diabetic person should only consume green bananas and always monitor glucose levels to avoid scares.
5. Calm Hunger:
Again, those responsible for this property are pectin and resistant starch. Because of its quality as soluble fiber, pectin increases satiety and delays stomach emptying, which translates into a lower sensation of hunger. Likewise, resistant starch also helps increase satiety and reduce appetite, which not only calms hunger but can also have very positive effects on weight loss. Just remember that ripe bananas, the yellow ones, are the ones that contain the most pectin and the immature bananas, the green ones, are the ones that have the most resistant starch.
6. It Helps You Not to Gain Weight:
I want to be clear from the beginning: there are no scientific studies that have directly linked the consumption of bananas with weight loss. However, there are many characteristics of this fruit that make it a perfect food for those who wish to lose weight or simply maintain their current weight.
What Makes a Banana Help You Not Gain Weight?
First, bananas are low in calories. Secondly, and as I just mentioned a moment ago, bananas are incredibly satiating, decrease appetite and encourage less calories
7. Reduces Insulin Resistance:
Being insulin resistant is nothing, but nothing good. In fact, insulin resistance is a risk factor for numerous diseases, including, of course, diabetes mellitus, and others such as atherosclerosis or non-alcoholic fatty liver. Several studies have found that the consumption of between 15 g and 30 g per day of resistant starch can cause an improvement in insulin sensitivity equivalent to 33-50%. Don’t forget that resistant starch is found in green bananas and not yellow ones.
8. It is a Good Antioxidant:
In general, all fruits and vegetables contain large amounts of antioxidant substances , something very beneficial for health. In the case of bananas, the most abundant and potent antioxidant compounds are dopamine and catechins. As you already know, the main function of antioxidants is to protect against oxidative stress caused by free radicals, a cause of many chronic diseases
9. Protect your Kidneys:
Eating bananas on a regular basis is very beneficial for your kidneys. Several studies have observed that frequent consumption of bananas, that is, 4 or more times per week, can reduce the risk of developing renal cell carcinoma by up to 50%. The person responsible for this anticancer property is still not very clear, but it is believed that it may be potassium.
10. Prevents Fluid Retention:
Thanks to its potassium content, bananas can help you prevent fluid retention, a very annoying problem that involves excessive accumulation of fluid in the body. By reducing sodium levels in the body and increasing urine production and excretion, potassium contributes both to reducing and preventing fluid retention. In other words, simply eating bananas on a regular basis will prevent you from accumulating fluid in various areas of your body, a consequence that can result from pregnancy, menstruation or the absence of physical exercise.
11. It is an Ideal Complement to the Exercise:
If you’ve ever wondered why you see so many athletes who eat bananas, now you’ll know the reason. This rich fruit works as a source of energy and fuel and promotes performance thanks to its content of minerals and digestible carbohydrates. In addition, there are certain indications that the consumption of bananas can reduce muscle cramps caused by the practice of exercise.