Bananas are one of the most popular fruits available. In fact, over 100 billion bananas are produced each year. With that many bananas in circulation, it’s no surprise that this popular fruit has numerous health benefits. This tasty fruit is a nutritional powerhouse, high in fibre and naturally low in fat and cholesterol. It is true that eating one banana per day for 30 days will improve your life, but not necessarily in the way you think.
Bananas provide 10% of an adult’s recommended daily calorie intake as well as nearly 30% of their vitamin C requirements. There are numerous other advantages to eating bananas. Here are some amazing health benefits of bananas:
- Bananas are rich in nutrients
Bananas have a good amount of fibre and antioxidants. A regular-sized banana (126 g) also contains:
0 grams fat
1 grams protein
Carbohydrates: 29 g
3 grams fibre
12% of the Daily Value for Vitamin C (DV)
Riboflavin: 7% of the daily value
Folate: 6% of the daily value
Niacin: 5% of the daily value
Copper accounts for 11% of the DV.
10% of the DV for potassium
Magnesium: 8% of the daily value
One banana contains almost entirely water and carbohydrates and contains approximately 112 calories. They contain very little protein and no fat.
The carbohydrates in green, unripe bananas are mostly starch and resistant starch — a type of indigestible fibre.
- Banana Support your Gut health
We are seeing the importance of gut health on overall wellbeing more than ever before. There are numerous ways to eat for your microbiome, but it all starts with a banana. Bananas contain resistant starch, which works to increase the production of short-chain fatty acids—essential for gut health, according to a 2017 review published in Nutrition Bulletin. So we can thank bananas for helping to stabilize our gut and provide nutrients to our microbiome.
- It may help you lose weight
Eating bananas on a daily basis can help us reach our weight loss goals, which is an underappreciated benefit. Despite being just over 100 calories per piece, bananas are high in fibre and protein and will keep you fuller for longer. They were even named one of the top 20 most weight-loss-friendly foods on the planet by Health line. So, the next time you go grocery shopping, make sure to get a bunch.
- Banana improves your skin
When you think of foods that improve your skin, you probably think of salmon, avocados, or maybe walnuts—but bananas can be a game changer for skin health. It’s all thanks to the vitamins and minerals found in bananas, particularly manganese, which increases collagen levels. Whether you have acne, wrinkles, or dry skin, eating a banana every day can help. Meanwhile, a banana face mask may also help.
- It enhances your energy level
Bananas, especially when eaten before or after a workout, can help boost your energy levels and keep you from feeling fatigued throughout the day. According to the findings of a PLOS One study on male athletes, those who refuelled with a sports drink every fifteen minutes rather than a banana and water performed worse overall in long-distance cycling races. As a result, there was a direct correlation between eating a banana and improving performance.
- Banana is good for your heart health
Bananas are known for their potassium content, but did you know potassium can help strengthen your heart? Yes, it can, and eating a banana every day can lead to a healthy heart. The majority of people do not get enough potassium in their diets, which can have a direct impact on blood pressure control and other aspects of heart health. A potassium-rich diet, such as eating a banana every day, can also reduce your risk of heart disease by 27%. So now is the time to incorporate this fruit favourite into your daily routine.
- It improves vision
We’re not talking about carrots here. Bananas contain Vitamin A, which works to protect your eyes, maintain normal vision, and improve night vision, according to the National Institute of Health. So there’s no need to overdo it on the carrots and risk turning your skin orange. Instead, stick to one banana per day because it not only improves your vision, but also has numerous other health benefits.
- Bananas regulate blood sugar levels
Bananas contain a lot of soluble fibre. Soluble fibre dissolves in liquid to form a gel during digestion. It is also responsible for the sponge-like texture of bananas. Unripe bananas also contain resistant starch, which your body does not digest.
These two types of fibre, when combined, may help to regulate your blood sugar levels after meals. Furthermore, they may help regulate your appetite by slowing stomach emptying.
This means that, despite their higher carb content, bananas will not cause significant blood sugar spikes in healthy people. While people with diabetes can eat bananas, it is not recommended that they consume a large amount in one sitting.
- Bananas are rich in antioxidants
Bananas are an excellent source of dietary antioxidants, as are other fruits and vegetables.
They contain a variety of powerful antioxidants, such as flavonoids and amines. These antioxidants have been linked to a variety of health benefits, including a lower risk of heart disease and degenerative diseases.
They aid in the prevention of free radical-caused oxidative damage to your cells. Without antioxidants, free radicals can accumulate over time and cause harm if their levels in your body become high enough.
- Banana makes you feel fuller.
Bananas’ soluble fibre may help you stay full by adding bulk to your digestive system and slowing digestion. Bananas are also relatively low in calories for their size. Bananas are a more filling snack than processed or sugary boxed snacks because of their low calorie and high fibre content. Although protein is filling, bananas are low in this macronutrient. So, for a satisfying snack, combine sliced banana with protein-rich foods such as Greek yoghurt, or blend a banana into a protein shake.
Why one shouldn’t be eating too many bananas?
While bananas have so many health benefits, if consumed in large amount, they can pose serious side effects on health such as:
High sugar content in bananas can increase the risk of diabetes, similarly high potassium can be dangerous as well. According to National Institute of Health, bananas are a rich source of oxalate and consuming food having too much oxalate can contribute to kidney stones. Oxalate are organic compounds found in plants and animals and are important for normal body functioning, however, if consumed in large amount, it can cause serious health problems.
In a nutshell, keeping your banana intake down to one banana per day will not put you at risk for any health condition, in fact, it will help you regulate your body’s homeostasis that is necessary for healthy living.