Bananas: Nutrition Facts, Health Benefits

Bananas are a tasty and convenient source of some important nutrients. People have grown this tropical fruit since ancient times, and its health benefits have been promoted for more than a century. Fibre, potassium, Vitamin B6, Vitamin C, and a variety of phytonutrients and antioxidants are all found in abundance in bananas.

• You can eat bananas raw or ripe as a whole fruit or turn them into your favourite smoothie or mash it into your favourite banana walnut cake.

• Bananas are rich in soluble fibre. The soluble and insoluble fibres found in bananas are essential for healthy digestion. Blood sugar and cholesterol levels may be reduced by soluble fibres. Fibres that are not soluble may soften your stool and control how your intestines move. It can help keep your cholesterol and blood pressure in check and help ease inflammation.

• Resistant starch is present in abundance in green bananas. It functions similarly to insoluble fibre, which is the kind that helps your bowels function optimally. Additionally, resistant starch lowers blood sugar.

Sizes and types abound, bananas come in different varieties. Although some varieties are red, the majority are green to yellow.

Nutritional Facts about Bananas

In this section, we will take a look at some nutritional facts about bananas that help in overall health −

• The vitamin content in bananas is quite impressive. They contain all B vitamins, except B12. Vitamin B6, in particular, accounts for 31% of the daily value. A smaller percentage is made up of other B vitamins like folate and pantothenic acid.

• The fact that bananas also contain choline—an essential but underappreciated nutrient for the body—is one of its many health benefits.

• Bananas contain a significant amount of vitamin C. It accounts for precisely 10% of the daily recommended value.

• Despite our frequent praise for their potassium content, bananas only provide 8% of the recommended daily intake. On the other hand, cooking bananas contain slightly more potassium.

• Bananas contain the same amount of magnesium as potassium.

• Bananas have several other health benefits, one of which is that they contain 13% of the daily recommended value of manganese.

• Phosphorus, zinc, and iron are also present in trace amounts. Bananas, like all fruits, contain potent plant compounds.

• Banana is also a source of prebiotics. Those are the good bacteria found in your gut. Another advantage if you're trying to keep or lower your body mass index (BMI) is that bananas contain fibre, which can help you feel fuller and prevent you from eating too much. Because it contains potassium, magnesium, and carbohydrates, a banana is an excellent post-workout snack. These nutrients support muscle growth, restore glycogen stores, and improve recovery.

• Flavonoids found naturally in bananas reduce swelling, irritation, and inflammation by acting as antioxidants. One of the most abundant antioxidants in the human diet is quercetin, which is the predominant flavonoid in bananas. It is crucial in the fight against free radical damage, which occurs when the body's antioxidant levels are lower than those of free radicals, leading to an overstretched immune system.

• Because alcohol makes you urinate a lot more than usual, you lose potassium and other electrolytes and nutrients. A lack of potassium causes cramping, soreness, and poor muscle function. Bananas are 75% water, which can help in reversing the dehydration caused by alcohol drinking.

• Vitamin C, an antioxidant that may protect DNA from oxidative damage by eliminating free radicals, is abundant in bananas. Cells suffer from oxidative damage, which can result in mutations and diseases like cancer, rapid ageing, autoimmune disorders, and others. Serotonin, a neurotransmitter that regulates mood, social behaviour, and cognitive, sexual, and digestive functions, can be increased by eating bananas.

• Natural flavonoids in bananas are a good source of antioxidants. They protect your body from damage caused by free radicals in addition to reducing inflammation. Bananas lower the likelihood of heart disease and some types of cancer.

• Tryptophan, an amino acid that makes serotonin, a neurotransmitter linked to less depression, better sleep, and better memory, is found in bananas. Bananas increase serotonin levels in the brain, which controls mood and increases sexual desire.

The spotted banana's skin is covered in numerous brown spots at this stage. The conversion of starch to sugar is shown in every location. As a result, a banana with plenty of spots will taste very sweet. The antioxidant content of the banana continues to rise as it ages. As a result, the health benefits of bananas increase due to their abundance of antioxidants.

Conclusion

Brown bananas are often thrown away by many people. It is because they think that the brown colour makes it hard to eat. Interestingly, these bananas are full of antioxidants. Because they are simple to mush and require less refined sugar, they are also the best for pancakes and bread.

Despite the numerous advantages of bananas, diabetics should avoid them due to their high sugar content. At last, we can say that bananas are a good source of carbohydrates, which give you energy and make more blood flow to your body.