Not only are bananas easy to find and eat, they are also extremely healthy. Is eating banana good? Sure, because they contain some essential nutrients for the body, in addition to helping the digestive system, cardiovascular health and weight loss.
The effect of bananas on health
Here are 11 health benefits of bananas that have been shown through scientific studies.
1. Contains many important nutrients
Bananas contain a moderate amount of fiber, as well as some antioxidants. A medium-sized banana (118 grams) has the following amount (calculated by the recommended daily intake – RDI):
– Potassium: 9% of the RDI
– Vitamin B6: 33% of the RDI
– Vitamin C: 11% of the RDI
– Magnesium: 8% of the RDI
– Copper: 10% of the RDI
– Manganese: 14% of the RDI
– Starch: 24 grams
– Fiber: 3.1 grams
– Protein: 1.3 grams
– Fat: 0.4 grams
Each banana has only about 105 calories, almost exclusively including water and carbs. Bananas contain very little protein and almost no fat.
Starch in green bananas, unripe, is mainly starch and resistant starch, but when bananas are ripe, the starches turn into sugars (glucose, fructose and sucrose).
2. Contains nutrients that can regulate blood sugar
Bananas have a type of fiber that helps the meat have a porous structure – pectin, especially when unripe, adds another starch (which acts like soluble fiber).
Both pectin and resistant starch work to reduce blood sugar after eating, while reducing cravings by slowing stomach emptying.
In addition, bananas also help reduce the average glycemic index. This index in unripe bananas is about 30/100, while ripe bananas at about 60/100. The average value of bananas is 51/100. This means that bananas don’t cause a major spike in blood sugar in healthy people.
However, this may not apply to people with type 2 diabetes, who should avoid eating lots of ripe bananas – and carefully monitor blood sugar levels.
3. Improve digestive health
Fiber has many health benefits, especially improving digestion.
A medium-sized banana has about 3 grams of fiber – quite abundant. Bananas contain two main types of fiber:
– Pectin: Reduce when bananas are ripe.
– Resistant starch: Only in unripe bananas.
Resistant starch moves through the digestive system and ends up in the large intestine, where it becomes food for the beneficial bacteria in the gut. In addition, some test-tube studies suggest that pectin may help fight colon cancer.
4. Support weight loss
No studies have directly tested the effects of bananas on weight loss. However, bananas have a number of properties that make them a healthy weight loss food.
For starters, bananas are relatively low in calories. An average banana has just over 100 calories – but it’s also very nutritious and keeps us full. Eating plenty of fiber from vegetables and fruits like bananas has been repeatedly shown to reduce body weight.
Moreover, unripe bananas contain a lot of resistant starch, so they tend to fill your stomach and reduce cravings.
5. Support cardiovascular health
Potassium is an essential mineral for heart health – especially blood pressure control. A diet rich in potassium can help lower blood pressure, and people who eat a lot of potassium have a 27% lower risk of heart disease. Although this is an important substance, very few people get enough potassium in their diet.
Bananas are an excellent source of potassium. A medium-sized banana (118 grams) contains up to 9% of the RDI of potassium. Moreover, bananas contain a decent amount of magnesium, which is also important for heart health.
6. Contains powerful antioxidants
Fruits and vegetables are excellent foods that provide antioxidants in the diet, and bananas are no exception.
They contain a number of powerful antioxidants, including dopamine and catechin. These antioxidants have been shown to provide many health benefits, such as a reduced risk of heart disease and degenerative disease.
However, there is a common misconception about how good a banana’s dopamine works as a chemical, but that’s not the case.
7. Help you feel fuller
Resistant starch is a type of indigestible carb – found in unripe bananas and other foods – that functions like soluble fiber in the body.
As a general rule of thumb, you can estimate that the greener the banana is, the higher the resistant starch content. On the other hand, ripe, yellow bananas contain a lower amount of resistant starch and a lower total fiber content – but the corresponding amount of soluble fiber is higher.
Both pectin and resistant starch found in bananas are effective in reducing appetite and increasing feelings of fullness after meals.
8. Improve insulin sensitivity
Insulin resistance is a major risk factor for many of the most serious diseases, including type 2 diabetes.
Some studies have revealed that 15-30 grams of resistant starch per day can improve insulin sensitivity by up to 33% – 50% in just 4 weeks. Unripe bananas are an excellent source of resistant starch. Therefore, they can help improve insulin sensitivity.
9. Improve kidney health
Potassium is essential for controlling blood pressure and kidney function. As a good source of potassium in the diet, bananas may be particularly beneficial for maintaining and improving kidney health.
A 13-year study in women has found that people who eat bananas 2-3 times a week are 33% less likely to develop kidney disease.
Other studies have noted that people who eat bananas 4 to 6 per week are nearly 50% less likely to develop kidney disease than those who do not eat these fruits.
10. Beneficial for sports practice
Bananas are often referred to as the perfect food for athletes, largely due to their easily digestible mineral and starch content. Eating bananas can help reduce cramping and pain during exercise, affecting 95% of the general population.
However, studies show the effects of bananas on muscle. While some studies find them useful, others have found no effect.
Eating bananas helps to beautify the skin
Bananas are the most nutritious fruit group such as vitamins A, B, C, E and essential minerals such as zinc, iron, potassium, … bring many health benefits, you can use bananas for skin care. At home because bananas have some following uses.
Moisturize the skin
Vitamin B6, C and the abundant water in bananas nourish and maintain skin moisture. Therefore, eating bananas every day is very simple and effective skin. If your skin is dry, crush bananas to apply on your face for 30 minutes and wash again with moist water, a banana mask helps to overcome roughness and dry skin.
In addition to eating bananas, what is the effect of banana peels? It is also a very effective solution to treat acne. Then wash your face with clean water, perform this method 3 times / day, acne will quickly disappear.
Eating bananas can work for men?
Nutrition experts recommend men to eat 450g of fruit / day, including bananas. So what is the effect of eating bananas with men? This is a problem that men are quite interested, to get the full answer you should refer to the information below.
In fact, bananas are one of the fruits that promote the physiological health of men. Bananas contain antioxidants, which protect the health and body of men from a number of free radicals that affect physiological health.
Scientific research also shows that the content of bananas including minerals like manganese, magnesium, zinc, … are all good for male physiological health. In addition, bananas contain a small amount of bromelain, an enzyme that works well to increase the amount of testosterone in the blood – a key factor determining the sexual ability and reproductive health of men.
The amount of sodium in bananas is quite low, so men who eat bananas regularly also help stabilize blood pressure better, thereby limiting the risk of cardiovascular disease. Nutrition experts also recommend that men eat bananas to help improve the quality and quantity of sperm.
- Every day men should eat 2 bananas, help the brain relax and function more flexibly, at the same time prevent premature ejaculation and improve sexual health for men. The best way to protect your performance is to eat a banana and cereal in the morning.
- If not eaten immediately, you should not peel the bananas too early to avoid losing the biological components of bananas. Bananas should not be stored in the refrigerator to prevent them from losing their natural nutrients.
- Above is information on how bananas eat for health in general and for men in particular. Add this type of food to your menu every day.