Banana Benefits: Consuming 2 Bananas Daily For A Month Can Lead To These Changes In Your Body

Consuming a banana daily can significantly benefit your health. Bananas are perhaps the only fruit in your basket that are both nutritious and more affordable compared to other fruits. 

They are a powerhouse of nutrients, offering countless health advantages. On one hand, they are an energy booster and stress reliever; on the other, there are many myths about their health impact. As the most traditional and widely consumed fruit globally, bananas often spark debates regarding their health benefits.

Some people avoid bananas, believing they contribute to weight gain and increase blood sugar levels, among other concerns.

To dispel these misconceptions about bananas, we invite you to read this article, which will enlighten you on the benefits of bananas for individuals of all ages.

Why are Bananas Important to Our Diet?

Bananas have been valued as a beneficial fruit for thousands of years and are consumed daily worldwide in various forms. It is thought that bananas originated in Southwest Asia, and today they are grown in many countries, with nearly 1000 different varieties being cultivated.

Among these, the Cavendish banana is the most common and often eaten at breakfast as a dessert banana due to its sweet taste. It is green when unripe and turns yellow upon ripening.

Bananas can be eaten raw or used to enhance our favorite dishes. Their popularity stems from being:

• Affordable and available throughout the year.
• Easy to store.
• Convenient to carry.
• Sufficiently satiating to serve as a meal.

Nutritional Value:

The banana, a fruit rich in nutritional value, boasts a curvy shape and a soft, starchy flesh encased in a rind that may be yellow, green, purple, or red when ripe. 

There's a common misconception that bananas are high in calories and carbohydrates; however, they are actually among the best fruits to consume at any time for both health and weight management.

Let's quickly review the nutrients provided by this modest fruit:

A medium-sized banana offers:

• Calories: 89
• Carbohydrates: 22.84 grams
• Sugar: 12.23 grams
• Water: 74.91 grams
• Protein: 1.1 grams
• Fat: 0.3 grams
• Fiber: 2.6 grams

Vitamins:

• Vitamin B6: 0.4 mg
• Vitamin C: 8.7 mg
• Vitamin B1 (Thiamine): 0.031 mg
• Vitamin B2 (Riboflavin): 0.073 mg
• Folate: 5%
• Vitamin B3 (Niacin): 0.665 mg

Minerals:

• Iron: 0.26 mg
• Magnesium: 27 mg
• Potassium: 358 mg
• Phosphorus: 22 mg

Ripe or unripe: which is the better choice for you, and why?

Bananas are edible at any stage of ripeness, whether green or yellow. When ripe, bananas turn yellow and become soft, whereas unripe bananas are green and hard to peel.

Green bananas can be eaten as a vegetable and offer distinct health benefits.

Let's examine the differences between ripe and unripe bananas:

Texture:

• Green bananas are firm and difficult to peel.
• Ripe bananas are yellow, soft, and the skin peels off easily.

Taste:

• Green bananas are somewhat tasteless and slightly pungent, while ripe bananas are sweet and can be eaten raw or used in recipes.

Properties:

• Green bananas are high in starch and contain probiotic bacteria that support colon health. They have fewer antioxidants.
• Ripe bananas have higher sugar content as the resistant starch turns into sugar, which is why they are sweet. The antioxidant level increases with age, so ripe bananas have more antioxidants.

Both ripe and green bananas offer health benefits, and the choice between them depends on personal preference and health considerations.

Individuals with type 2 diabetes are advised to avoid ripe bananas due to their high sugar content and may opt for a moderate amount of cooked green bananas instead.

Ripe bananas are often favored by children and babies for their sweet taste, making them a convenient and popular food choice for this age group.

Despite the taste and benefits of bananas, some people may avoid them due to their high carbohydrate and sugar content. However, bananas are beneficial for fueling the body, have a low fat content, and a high fiber content, which aids in the slow digestion of sugar.

Banana Benefits:

1. Bananas are beneficial for heart health:

The heart is a critical organ, and maintaining its health is essential. Heart disease is a leading cause of premature death, making heart care a priority as we age.

Bananas are heart-friendly, containing properties that help control blood pressure, including a high potassium content, which is effective in managing blood pressure.

Studies suggest that consuming one medium-sized banana daily may lower the risk of a heart attack.

2. Bananas can aid in weight management:

Contrary to the myth that bananas cause weight gain, they can be incorporated into a weight loss diet. 

It's common to consider the high carbohydrate and sugar content of bananas. However, for those who enjoy bananas, it's possible to include this nutritious fruit in your diet plan. Here's how:

Weight loss is a balance of calorie intake and expenditure. Since bananas are calorie-dense, incorporating at least one banana as a snack or in your breakfast can provide extra energy for exercise.

Bananas are rich in dietary fiber, which can suppress hunger for extended periods. This, in turn, can reduce cravings for junk food and prevent overeating.

Bananas are nutritious and heart-healthy. For weight loss, it's essential to control calorie consumption. Thus, one medium banana is sufficient for those on a weight loss regimen.

Incorporating Bananas into Your Diet Plan:

With Oatmeal:

• Chop a small to medium-sized banana and mix it into your oatmeal.

As a Delicious Snack:

• Slice a banana and dust it with cinnamon. Enjoy it as a mid-meal snack.

3. To Strengthen Bones:

Achieving the perfect body shape requires a strong bone structure. Fruits are beneficial for maintaining health as they are rich in vitamins and minerals.

Bananas are particularly useful, notably for enhancing bone strength. They contain several minerals that are advantageous for bone health, including:

Vitamin B6: This vitamin is crucial for Glutathione production, a significant antioxidant that protects bones from oxidative damage.

Manganese: This mineral is vital for collagen production, which is necessary for the bone matrix and aids in calcium absorption.

4. Improve Vision:

Fruits and vegetables contribute to overall health and vision. While carrots and other red-colored fruits are renowned for their high vitamin A content,

Recent studies indicate that bananas also contain a substantial amount of Vitamin A, which is effective for maintaining good vision and combating eye-related conditions.

Regular consumption of bananas helps preserve the eye membrane and prevents blurred vision.

5. Beneficial For Pregnant Women:

Pregnancy is a crucial phase that requires adherence to numerous health guidelines. Choosing nutritious foods that provide essential nutrients is vital for the baby's development in the womb. Bananas, for instance, can offer a substantial portion of these nutrients as they:

• Enhance haemoglobin levels, which is particularly important as pregnant women are prone to anemia. Bananas provide iron, which helps to increase haemoglobin.
• Supply all the necessary nutrients for the baby's growth.
• Are rich in folic acid, crucial for the development of the baby's brain and spinal cord.
• Contain vitamin B6, which supports the development of the baby's nervous system.

6. Ensure a Good Digestive System:

• Bananas contain dietary fiber, which is linked to improved digestion and other health benefits. They have pectin and resistant starch, two types of fiber that aid digestion.
• Resistant starch is a soluble carbohydrate that, upon reaching the lower intestine, is metabolized by beneficial bacteria, while pectin helps maintain a healthy colon.

7. Green bananas can improve insulin sensitivity.

Green bananas contain a type of starch known as resistant starch, which consists of insoluble glucose chains. This starch helps slow the absorption of sugar from food, effectively maintaining lower blood sugar levels.

8. Bananas Aid in Baby Growth:

Babies are fond of bananas, often because they're like nature's candy. Bananas are an ideal first solid food for infants, even those without teeth, due to their softness and ease of swallowing. Moreover, bananas provide all the essential nutrients required for a baby's comprehensive growth and development.

9. Enhance Brain Function:

Eating bananas can boost your concentration power, thanks to their potassium and magnesium content. Potassium energizes the brain, while magnesium improves focus.

10. Bananas Provide Energy:

Bananas are known as an energy booster. Each banana contains three types of sugars, including glucose and fructose, which are quickly absorbed into the blood, thus raising energy levels.

Trainers often recommend eating a banana before exercising to boost performance.

For an energy-lifting banana smoothie, you can blend honey, banana, and yogurt.

• Combine yogurt, honey, sliced banana, and pumpkin seeds.
• Blend thoroughly in a mixer.
• Enjoy your delicious smoothie. For added flavor, sprinkle some chaat masala on top.

In conclusion, bananas offer numerous benefits beyond energy boosting. They can help treat stomach ulcers and serve as a natural remedy for heartburn. Moreover, consuming bananas can contribute to happiness and stress relief. This affordable fruit is a steadfast ally in pursuing a healthier lifestyle.

Source: righthomeremedies.com