The banana has Numerous properties and benefits For health, especially for the mind and mood: improves digestion, relieves reflux, improves heart health, vision and asthma, prevents anemia, kidney disorders and ulcers, is a source of potassium and manganese and Others that I will explain later.
Today, bananas are grown in at least 107 countries and ranks fourth among the world's food crops in monetary value. More bananas are consumed than apples and oranges combined.
Among other advantages, bananas help to lose weight, maintain healthy bowels, regulate heart rate, maintain eye health, reduce swelling, protect against the development of type 2 diabetes, strengthen the nervous system...
Main properties for banana health
1- Improves digestion
Being rich in Pectins Help digestion, and help eliminate heavy metals.
They also act as prebiotics, stimulating the growth of beneficial bacteria in the gut. On the other hand, To restore electrolytes lost after diarrhea
2- They are a natural antacid and relieve reflux
A banana can provide almost 10 percent of the daily requirement in fiber . Vitamin B6 may also protect against type 2 diabetes And help in weight loss.
They are relatively easy to digest and are considered non-irritating to the gastrointestinal tract.
3- Improves heart health
Bananas are good for the heart. They are rich in potassium, which is required to maintain heart rate. They are also low in sodium, which helps maintain blood pressure.
4- Depression and Mood
Bananas can help Overcome depression For its high content in Tryptophan , Precursor of serotonin.
They are also rich in vitamin B6 which helps you sleep well.
5- Improves vision
They have a small but significant amount of Vitamin A , Which is essential for eye protection, maintaining normal vision and improving vision at night.
Bananas, like many other fruits, are full of antioxidant compounds and Carotenoids , As well as an adequate combination of minerals that can improve the health of the eyes. Macular degeneration, cataracts, night blindness, and glaucoma have been shown to decrease with normal intake of bananas and other similar fruits.
6- Improves bone health
Bananas contain a large amount of Fructooligosaccharides . These are prebiotic carbohydrates that promote the growth of beneficial bacteria in the gastrointestinal tract by improving the absorption of calcium.
7- Prevent cancer
Some evidence suggests that moderate consumption of bananas may be protective against kidney cancer.
Fully ripe bananas (with black spots) produce a compound called TNF-α . This is a cytokine believed to have the potential to increase white blood cell counts, thus strengthening the immune system and fighting cancer cells.
In addition, they may be useful in preventing kidney cancer because of their high levels of phenolic antioxidant compounds.
8- Improves asthma
A study by Imperial College London found that children who consumed only one banana per day were 34% less likely to develop asthma .
9- Improve diabetes
Studies have shown that type 1 diabetics who consume high fiber diets have lower blood glucose levels than type 2 diabetics and may have better sugar levels, lipids, and insulin levels. A medium banana provides about 3 grams of fiber.
Green bananas are a great source of complex starch and therefore can help improve insulin sensitivity.
10- Effective against diarrhea
Electrolytes such as potassium are lost in large amounts during episodes of diarrhea And can make people affected feel weak. Bananas can help promote regularity and replenish potassium reserves.
11- Healing ulcers and heartburn
They help balance the pH of the stomach and improve the layer of protective mucus. This helps relieve pain. The fiber content helps to move food quickly through the digestive tract , Preventing reflux.
It also helps to protect the stomach from ulcers . In the long run they increase the mucus in the stomach helping to protect it from damage by hydrochloric acid. Bananas also contain protease inhibitors, which help remove bacteria from the stomach that can cause stomach ulcers.
12- Increase of Energy
The sport drinks , Energy bars and electrolyte gels are very popular nowadays, however, you often see professional athletes eating bananas just before and even during their sports.
Watching tennis, for example, is not uncommon to see players eating a banana between games.
13- Rich in vitamin B6
Bananas are particularly rich in vitamin B6. This vitamin is important for the creation of hemoglobin of the blood.
Vitamin B6 is also involved in maintaining adequate blood sugar levels, synthesis and breakdown of amino acids and the production of antibodies for a stronger immune response. A single banana contains one-fifth of the recommended intake of Vitamin B6 .
14- Other Vitamins and Minerals
In addition to high levels of potassium and vitamin B6, bananas have high levels of vitamin C, magnesium and manganese. They are also a great source of other B vitamins and small amounts of minerals like iodine, iron, selenium and zinc.
Bananas contain a good amount of fiber as well as various antioxidants. A medium-sized banana (118 grams) also contains:
- Potassium: 9% of RDI.
- Vitamin B6: 33% of RDI.
- Vitamin C: 11% of RDI.
- Magnesium: 8% of RDI.
- Copper: 10% of RDI.
- Manganese: 14% of RDI.
- Net Carbohydrate: 24 grams.
- Fiber: 3.1 grams.
- Proteins: 1.3 grams.
- Fat: 0.4 grams.
Each banana contains only about 105 calories, and is composed almost exclusively of water and carbohydrates. Bananas contain very little protein and almost no fat.
Carbohydrates in green (immature) bananas consist mainly of resistant starch and starch, but as the banana ripens, starch is converted to sugar (glucose, fructose and sucrose).
They contain several types of potent antioxidants, including Catechins . These antioxidants have been linked to many health benefits, such as a lower risk of heart disease and degenerative diseases.
15- Helps to lose weight
A 16-cm banana has a minimum of 90 calories, about a quarter of the calories you get from a chocolate bar. In addition, about half of the banana fiber content is soluble.
When soluble fiber reaches the digestive tract, it absorbs water and slows digestion. Food is forced to settle in the stomach for a while, which makes it feel full.
16- Tools against muscle cramps
The reason for cramps is basically unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance.
However, studies have yielded conflicting results on bananas and muscle cramps. Some find them useful, while others find no effect.
That being said, bananas have been shown to provide excellent nutrition before, during and after resistance exercise
17- High vitamin C content
As with many fruits, bananas contain a good amount of vitamin C . A banana provides approximately 10 mg of vitamin C, or about 15 percent of the recommended daily amount. Vitamin C stimulates the immune system and cellular health and enhances the absorption of other nutrients such as iron.
Vitamin C is an important antioxidant that neutralizes harmful free radicals in the body. It also helps keep blood vessels healthy and encourages the production of collagen that keeps muscles, bones and other tissues together.
18- Source of vitamin B-6
Since B vitamins are most commonly found in animal products, it may come as a surprise that bananas are an excellent source of vitamin B-6, also called Pyridoxine . A banana provides 35% of your daily requirement for vitamin B-6. The body uses vitamin B-6 to create new cells.
19- Source of manganese
Bananas are a good source of manganese, a mineral needed for bone health and metabolism. A medium banana provides about 0.3 mg and adults need between 1.8 and 2.3 mg of manganese a day.
20- Source of Potassium
Potassium is a vital nutrient because it helps to regulate the blood pressure , Which helps keep the heart functioning properly.
Our bones also need this potassium, as it helps reduce calcium excretion, which is how bananas help reduce the risk of developing osteoporosis And help keep bones strong as we age.
21- Prevent ulcers
Bananas may be able to help protect against stomach ulcers, or help treat existing ones. This is due to certain compounds in bananas that create a thick protective barrier in the stomach that can help defend against the harmful effects of excess hydrochloric acid .
In addition to this, bananas also contain protease inhibitors that can help eliminate certain bacteria in the stomach that produce ulcers.
22- Prevents kidney disorders
Potassium helps regulate fluid balance in the body, so it can help relieve tension in the kidneys, as well as boosting blood pressure. urination .
This can help prevent toxins from accumulating in the body, and accelerating their release from the body by increasing the frequency and volume of urination.
On the other hand, there are Polyphenols , Antioxidant compounds from bananas that positively impact kidney function and toxin accumulation, while also stimulating the proper functioning of the kidneys.
23- Prevent anemia
Bananas have a High iron content And help treat anemia, since iron is an essential part of hemoglobin that gives color to red blood cells.
This not only prevents anemia , But can increase circulation to all parts of the body, therefore there will be a greater oxygenation of the various parts of the organs optimizing its functionality.
And what other benefits of banana do you know?