Evidence-Based Health Benefits of Bananas

Bananas are very healthy and delicious. It contains several essential nutrients and provides benefits for digestion, heart health, and weight loss. Besides being-extremely healthy, they are also very- tasty food.

Here are the science-based health benefits of bananas.

1. Bananas Contain Many Important Nutrients

Bananas are one of the world's most popular fruits. Native in Southeast Asia, they are now grown in many tropical regions of the country. Bananas vary in color, size, and shape. The most common type is Cavendish, which is a type of dessert banana. Green when- ripe turns yellow as it grows?

Bananas with high fiber content, as well as high levels of antioxidants, a moderate- banana (118 grams) also boasts:

• Potassium: 9% RDI
• Vitamin B6: 33% of the RDI
• Vitamin C: 11% RDI
• Magnesium: 8% of the RDI
• Copper: 10% of the RDI
• Manganese: 14% RDI
• Net carbs: 24 grams      
• Fiber: 3.1 grams
• Protein: 1.3 grams
• Fat: 0.4 grams

Each banana contains about 105 calories and is only high in water and carbs. Bananas are low in fat and low in protein.

The carbs are green- unripe bananas are usually starchy and do not produce starch, but as bananas ripen, the starch is- converted into sugar (glucose, fructose, and sucrose).

2. Bananas contain nutrients for moderate blood sugar levels

Bananas are rich in pectin, which is a kind of fiber that can make the meat delicate.

Unripe bananas contain unstable starch, which acts as a loose fiber and escapes digestion.

Both pectin and unsaturated starch can balance blood sugar after a meal and reduce appetite by- controlling the digestion of your stomach.

Similarly, bananas also fall to the middle of the glycemic index (GI), which- is a way for fast food to increase blood sugar (from 0 to 100).

The GI value of ripe bananas is about 30, while ripe bananas are about 60 percent. The average value of all five bananas.

It means that bananas should not cause high blood sugar levels in healthy people.

Thus, this may not work for people with diabetes, who are more likely to avoid eating too many- ripe bananas and to check their blood sugar carefully if they do.

3. Bananas May Improve Digestive Health

Dietary fiber is good for health, including better digestion.

A medium-sized banana contains three grams of the file, making it a good banana sauce.

Bananas have two main types of fiber:

• Pectin: Decreases as bananas ripen.
• Starch resistant: Found in unripe bananas

The protective starch escapes digestion and ends up in your large intestine, which becomes the food for the immune system.

Also, some test-tube studies show that pectin may help protect against colon cancer.

4. Bananas MayAid Weight Loss

No study has ever tested the weight of bananas in weight. Thus, bananas have some characteristics that should make them a weight-loss-friendly diet.

First, bananas are low in calories. The average banana contains more than a hundred calories - but it is also healthy and- full.

Eating more fiber from vegetables and fruits such as bananas is often associated with weight loss and weight loss.

Also, unripe bananas are- topped with dried starch, so they tend to be filling and can lower your appetite.

5. Bananas Can Support Heart Health

Potassium is an essential mineral for heart health (especially blood control).

Despite the need, few people get enough potassium in their diet.

Bananas are a great source of potassium. One medium-sized banana (118 grams) contains 9% RDI.

A potassium-rich diet can help lower BP, and people who consume high potassium are up to 27% at lower risk of heart disease.

Also, bananas contain high levels of magnesium, which is also important for heart health.

6. Bananas Have Strong Antioxidants

Fruits and vegetables are good sources of antioxidants, and bananas are not.

It contains several types of antioxidants, including dopamine and catechins.

These antioxidants are- linked to many health benefits and reduced risk of heart disease and depressive disorders.

Thus, it is a common misconception that the dopamine from bananas acts as a feel-good chemical in your brain.

Dopamine from bananas does not exceed the blood-brain barrier. The only thing it does as a strong antioxidant is not to change hormones or conditions.

7. Bananas Can Help You More

Resistant starch is a type of unrefined carrot - found in unripe bananas and other foods - that acts as a modified fiber in your body.

As a rule of thumb, you can imagine that the green one is the banana, elevated by its starchy substance.

On the other hand, yellow, ripe bananas have a low amount of starch-free and saturated fiber - but equal amounts of large amounts of loose fiber.

Both pectin and unsaturated starch provide diet-calming effects and increase the feeling of fullness after eating.

8. Unripe Bananas May Improve Insulin Sensitivity

Insulin resistance is a major risk factor for serious- global diseases, including type 2 diabetes.

Several studies show that 15 to 30 grams of non-starch per day can improve insulin-like volume by 33-50% in as little as 4weeks.

Ripe bananas are a great source of unstable starch. Therefore, they can help improve insulin-like tone.

However, the reason for this conclusion is not fully understood, and not all studies agree on this point.

Other studies should be conducted on bananas and insulin as a voice.

9. Bananas May Improve Kidney Health

Potassium is important for blood pressure and good kidney health.

Like a diet rich in potassium, bananas can be especially helpful in maintaining a healthy kidney.

One thirteen-year study in women showed that those who ate bananas 2-3 times a week were 33% less likely to develop kidney disease.

Other studies show that those who eat bananas at least four times a week are about 50 percent more likely to develop kidney disease than those who do not.

10. Bananas May Have Benefits for Exercise

Bananas are often considered the perfect food for athletes-especially-because of their mineral content and easy-to-digest carbs.

Eating bananas can help reduce stress-related muscle and depression, which affects up to 95% of the population.

The cause- of the concussion is not well known, but a popular theory blames the combination of dehydration and electrical imbalance.

Thus, the search yields mixed extracts of banana and muscle cramp. While some studies have found them helpful, others do not.

That said, bananas provide good health before, during, and after endurance exercise.