Surprising health benefits of Bananas

Health benefits of Bananas

Fresh Bananas

have to be in my top three fruits I find them irresistible they are incredibly healthy, convenient, delicious, and one of the most inexpensive fresh fruits you can buy. You can of course eat the whole banana as some people eat the peel of the banana as its nutritious adds texture and taste to other meals.

Bananas which are native to Southeast Asia, they also grow ubiquitously in many warm climates, this makes them available worldwide.

The Cavendish variety,

Are the most common type found in shops actually starts out firm and green but turns yellow, soft, and sweet as it ripens, the riper the banana the more sugar it contains, diabetics who likes bananas should eat the more under ripe bananas.

 

30 reasons to eat bananas 



        1.      Rich in Potassium: Bananas are a high-potassium fruit, essential for maintaining heart health and regulating blood pressure.
        2.      Energy Boost: Natural sugars like glucose, fructose, and sucrose in bananas provide a quick and sustained energy boost.
        3.      Digestive Health: High fibre content aids in digestion, promoting regular bowel movements and preventing constipation.
        4.      Vitamin C Source: Bananas contain vitamin C, an antioxidant that supports immune function and overall health.
        5.      B-Vitamins: Abundant in vitamin B6, bananas contribute to brain health and the production of neurotransmitters.
        6.      Heart Health: Potassium and fibre in bananas can lower the risk of cardiovascular diseases and stroke.
        7.      Weight Management: Low in calories and satisfying, bananas make a healthy snack for those watching their weight.
        8.      Electrolyte Replenishment: Ideal for post-exercise recovery, bananas contain potassium, magnesium, and calcium.
        9.      Blood Sugar Regulation: The low to medium glycaemic index helps maintain stable blood sugar levels.
        10.     Iron Intake: The iron content in bananas supports the prevention of anaemia.
        11.     Anti-inflammatory Properties: Antioxidants in bananas help combat inflammation in the body.
        12.     Improved Mood: Bananas contain tryptophan, a precursor to serotonin, contributing to a positive mood.
        13.     Bone Health: Adequate potassium intake promotes bone health and reduces the risk of osteoporosis.
        14.     Natural Antacid: Bananas can help soothe acid reflux and heartburn due to their natural antacid properties.
        15.     Kidney Health: Potassium in bananas aids in maintaining kidney function and reducing the risk of kidney stones.
        16.     Vitamin Variety: Besides vitamin C and B6, bananas also contain small amounts of vitamin A, E, and K.
        17.     Skin Health: Vitamin C and antioxidants promote collagen production, benefiting skin health.
        18.     Eye Health: Small amounts of vitamin A in bananas contribute to maintaining healthy eyes.
        19.     Hydration Support: Bananas have a high water content, contributing to overall hydration.
        20.     Reduction of Stress: The B-vitamins in bananas may help alleviate stress and nervous system disorders.
        21.     Heartburn Relief: The natural composition of bananas can provide relief from heartburn and acid reflux.
        22.     Regulates Blood Cholesterol: Soluble fibre in bananas aids in managing cholesterol levels.
        23.     Natural Sweetener: Bananas can be used as a natural sweetener in recipes, reducing the need for added sugars.
        24.     Anti-Cancer Properties: Some compounds in bananas may have anti-cancer properties, although more research is needed.
        25.     Supports Foetal Development: The folate content in bananas is crucial for pregnant women to support foetal development.
        26.     Reduces Muscle Cramps: The potassium and magnesium in bananas help prevent muscle cramps and spasms.
        27.     Alkalising Effect: Despite being acidic, bananas have an alkalising effect on the body.
        28.     Aids Absorption of Nutrients: Bananas contain fructooligosaccharides, promoting the absorption of nutrients in the gut.
        29.     Natural Hangover Remedy: The combination of sugars and nutrients in bananas can help alleviate hangover symptoms.
        30.     Versatility in Cooking: Bananas are versatile and can be used in a variety of dishes, from smoothies to desserts

 

Essential nutrients

Bananas are packed with essential nutrients and can be benefit weight loss, digestion, and heart health.

Bananas have contained three grams of fibre, and several antioxidants.

One regular-sized banana around 126 grams contain the following

  • Calories: 112
  • Fat: 0 grams
  • Protein: 1 gram
  • Carbs: 29 grams
  • Fibre: 3 grams
  • Vitamin C: 12% of the Daily Value (DV)
  • Riboflavin: 7% of the DV
  • Folate: 6% of the DV
  • Niacin: 5% of the DV
  • Copper: 11% of the DV
  • Potassium: 10% of the DV
  • Magnesium: 8% of the DV

bananas will not cause major spikes in blood sugar levels in healthy individuals. However, while people with diabetes can enjoy bananas, it is not recommended to enjoy a substantial portion in one sitting.

Dietary fibre is known to have many health benefits

 

This including improving digestion

Unripe bananas contain resistant starch, this is a prebiotic.

Prebiotics will end up in your large intestines because they escape digestion. Here they become food for the beneficial bacteria in your gut

Energy,

Bananas supply proper carbohydrates which are necessary to replace the muscle glycogen.

Bowel health are another beneficial reason to eat bananas as they are high in soluble fibre, this type of fibre helps to stop constipation and restore normal bowel movement.

They are high in potassium which helps the circulatory system to deliver oxygen to the brain, banana help with maintain a regular heartbeat and water balance.

Bananas help to release tryptophan which is a mood regulating amino acid which gets converted to serotonin in the brain which then lifts our moon.

This delicious fruit can help with PMS as it contains vitamin B6, known as pyridoxine this vitamin helps to regulate our blood sugars and lowers stress and helps to stabilise mood.

The potassium within bananas helps us to concentrate increasing our learning ability. Bananas are also high in iron meaning they help with anaemia as they stimulate the production of haemoglobin.

Banana & Almond Butter Breakfast Bowl



Ingredients:

        •       1 ripe banana, sliced
        •       1 tablespoon almond butter
        •       2 tablespoons rolled oats
        •       1 teaspoon chia seeds
        •       A handful of fresh berries (e.g., strawberries, blueberries)
        •       1 tablespoon chopped nuts (e.g., almonds, walnuts)
        •       1/2 cup unsweetened almond milk
        •       A drizzle of honey or maple syrup (optional)

Instructions:

        1.      In a bowl, combine sliced banana, rolled oats, chia seeds, and almond milk.
        2.      Stir well and let it sit for a few minutes to allow the oats and chia seeds to absorb the liquid.
        3.      While waiting, spread almond butter on the bottom of a serving bowl.
        4.      Once the oats and chia seeds have absorbed the liquid, pour the mixture over the almond butter.
        5.      Top with fresh berries and chopped nuts.
        6.      Drizzle with honey or maple syrup if you desire added sweetness.
        7.      Mix everything together gently or leave it layered for a visually appealing breakfast bowl.
        8.      Enjoy your delicious and nutritious banana and almond butter breakfast bowl!

This recipe provides a good balance of carbohydrates, healthy fats, fibre, and vitamins, making it a satisfying and energising start to your day.

check out A.C.S  for more health, nutrition and fitness blogs

For an external resource please checkout the NHS eat well guild

 

 

Essential Nutrients. Unlocking the power of vitamins and mineralsQuench. The complete guild to hydration and vitality

A.C.S Nutritional Therapist and weight loss specialist. A registered nutritional therapist.

A.C.S Nutritional Therapist and weight loss specialist.
A registered nutritional therapist.

By Aaron Christopher Slade