Eating a diet high in fruits and vegetables is associated with a lower risk of heart disease, stroke, cancer and type 2 diabetes. Adults need at least 2 cups of fruit per day and are motivated to fill half of the plate of food with fruits and vegetables. Bananas are a nutritious way to add fruits to your diet.
Bananas are one of the most consumed fruits in the entire planet since the beginning of humanity. Its fruit has a very delicious sweet flavor that can be enjoyed on its own or as an addition to many other recipes of the world gastronomy.
Until a few decades ago it was thought that it was bad to incorporate them regularly in the diet, since they are rich in sugars and also suppose a significant contribution of calories.
However, thanks to the multiple investigations carried out, today it is known that it is a food with a high nutritional value, suitable for all types of diets.
The nutritional value of banana cannot be underestimated. It is a great source of potassium and pectin, a type ofr that supports the digestive functions of the body; In addition, they make a contribution of magnesium and vitamins C and B6 that strengthen the immune system and improve overall health.
Nutritional Values Of Bananas
A medium-sized banana contains 110 calories, 1 gram of protein and has no fat or cholesterol. Bananas are composed mainly of carbohydrates and provide 10 percent of the daily consumption of this macronutrient. In total, a banana contains 30 grams of carbohydrates, 19 of which come from sugar.
A banana contains 3 grams of fiber, which constitutes 12 percent of the recommended daily consumption. Adult women need 25 to 28 grams of fiber per day, while adult men need 31 to 34 grams. Fiber is important for digestion and helps prevent constipation. A diet high in fiber is associated with a lower risk of cardiovascular disease, colon cancer, hemorrhoids, irritable bowel syndrome, diverticulitis and type 2 diabetes.
Bananas are an excellent source of vitamin C, provide 9 milligrams per banana and contribute 15 percent of the recommended daily intake. Vitamin C is important to protect your body against diseases and helps the immune system function properly. Vitamin C helps keep teeth and gums healthy as well as helps heal cuts and wounds. Bananas provide other essential vitamins including vitamin 6, folate, riboflavin, niacin and vitamin A.
One banana provides 2 percent of the recommended daily intake of iron. Iron is a component of the protein that regulates the transport of oxygen in the blood. It is also necessary for the growth of cells. In addition, bananas are a good source of potassium, manganese and magnesium.
Health Benefits Of Bananas
Potassium is one of the natural nutrients that must be in the daily intake of children and adults, but according to research done by the National Health and Nutrition Examination Survey, less than 2% of adults comply with the recommended daily allowance. 4700mg of potassium, a nutrient that can be found in bananas.
Although it is one of the most common fruits worldwide, consuming bananas has been mystified, because it is considered as a fruit that, despite having nutrients that contribute to our health, increases body volume and therefore many avoid consuming it.
Banana benefits are varied and numerous but we are going to discuss the health benefits of banana
- The nutritious substances contained in this fruit help us obtain high energy levels that favor us in the exhausting working days. So if you are one of those who do not consume bananas for fear of gaining weight, we tell you the health benefits it has and with which you will surely be encouraged to include it in your daily diet.
- Blood pressure decreases because it contains 13% of the recommended daily dose for potassium intake.
- It helps our bones absorb calcium more easily, sine it contains high levels of fructoolgosaccharides.
- Because of its tryptophan content, which when converted to serotonin, bananas can help relax the body to improve mood and increase feelings of happiness.
- In addition, being an energizing fruit, it helps to combat that feeling of fatigue and discouragement that usually accompanies depressive states.
- Prevents muscle cramps that we can have after exercising. It also helps in the nervous and muscular function of our body.
- It contains 34% vitamin B6, a recommended dose as an anti-inflammatory nutrient that helps reduce heart disease and pre-menstrual symptom
- Contrary to what they have told us, it helps us lose weight. This fruit increases the metabolism by making us have a good digestion and also maintains blood sugar levels, preventing us from less anxiety and overeating.
- It contains catechins and delphinidins, natural antioxidants that help reduce breast and kidney cancer.
- Thanks to the pectin (soluble fiber) helps to reduce the symptoms of diarrhea and constipation. It also has an antacid effect that stimulates the production of stomach mucus which helps protect our stomach from gastric acids.
- It helps smokers avoid cigarette smoking because vitamins B6 and B12 help the body recover from the effects of nicotine.
- According to research helps to increase our brain capacity, giving us greater concentration and improving our learning processes.
- If you want to avoid the guava with which you usually wake up on Saturdays, there is nothing better to fight it than to drink a banana shake with a spoonful of honey, you will see how your body rehydrates and thanks you
- It has long been known that fiber consumption is essential for intestinal transit and various digestive processes. The banana makes a significant contribution of this nutrient, being ideal to combat constipation and regulate the function of the intestine. For this it is advisable to eat a banana between 20 and 30 minutes after each meal, or as part of breakfast.
- By having a significant amount of potassium (an essential electrolyte that keeps the electricity flowing through the body) this food helps protect the heart. A high level of potassium and low sodium reduces cardiovascular risks by decreasing high blood pressure and improving circulation.
- They are recommended for people with problems of the gastrointestinal tract due to its smooth and smooth texture. Bananas are able to create a protective layer in the stomach and can neutralize the irritations caused by excess acidity .
- Eating a banana after eating copious or irritating foods can avoid those annoying throat and mouth sores. This fruit has a mild antacid effect that instantly neutralizes acidity and relaxes the digestive tract.
- Although carrots are the most popular in terms of vision protection, bananas can also play an important role. They have a small amount of vitamin A , essential for eye protection and visual maintenance. Like other fruits, they can prevent macular degeneration, a serious disease that blurs the central vision.
Tips For Buying Banana
Regarding bananas, the story is a bit different from other fruits: it is not a good idea to buy them at their exact point of maturity, but as much as possible before they reach it. What you should look for: those bananas that look firm, shiny, and free of bruises or other injuries.
The state of maturity is noted by the color of the skin; Do not be afraid to buy it if it still has shades of green, it will soon be at its best quality point of consumption : this will have been reached when the solid yellow color is mottled with some brown dots. In this stage, the meat is soft and the flavor is fully developed.
The banana with the green tip or practically no yellow color has not yet developed its full flavor potential.
If you see bruised fruit, that is a sign of rapid deterioration and a sign of decay); however, dark brown bananas are often perfectly suitable for consumption , it only means that they have been exposed to the cold and did not ripen properly.