10 importance of banana as written by Adda Bjarnadottir.
1.BANANAS CONTAIN MANY IMPORTANT NUTRIENTS
Bananas are among the most popular fruits on earth.
Native to Southeast Asia, they are now grown in many warmer
parts of the world.
There are many types of bananas available, which vary in
color, size and shape. The most common type is the yellow
banana, which is green when unripe.
Bananas contain a fair amount of fiber, as well as several
antioxidants. One medium-sized banana (118 grams) also
contains ( 1 , 2 , 3 ):
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.
Net carbs: 24 grams.
Fiber: 3.1 grams.
Protein: 1.3 grams.
Fat: 0.4 grams.
Each banana contains only about 105 calories , and consists
almost exclusively of water and carbs . Bananas contain very
little protein and almost no fat.
The carbs in unripe (green) bananas consist mostly of starch
and resistant starch, but as the banana ripens, the starch turns
into sugar (glucose, fructose and sucrose).
2.BANANAS CONTAINS NUTRIENTS THAT MODERATE BLOOD SUGAR LEVEL.
Bananas are rich in a fiber called pectin, which gives the flesh
its structural form ( 4 ).
Unripe bananas contain resistant starch, which acts like
soluble fiber and escapes digestion.
Both pectin and resistant starch may moderate blood sugar
levels after meals, and reduce appetite by slowing stomach
emptying.
Furthermore, bananas also rank low to medium on the
glycemic index, which is a measure (from 0–100) of how
quickly foods increase blood sugar levels.
The glycemic value of unripe bananas is about 30, while ripe
bananas rank at about 60. The average value of all bananas is
This means that bananas should not cause major spikes in
blood sugar levels in healthy individuals.
However, this may not apply to diabetics , which should
probably avoid eating lots of well-ripened bananas and
monitor their blood sugars carefully when they do.
3.BANANAS MAY IMPROVE DIGESTIVE HEALTH.
Dietary fiber has been linked to many health benefits, including
improved digestion.
A medium-sized banana contains about 3 grams of fiber,
making bananas a fairly good fiber source.
Bananas contain mainly two types of fiber:
Pectin: Decreases as the banana ripens.
Resistant starch: Found in unripe bananas.
Resistant starch escapes digestion and ends up in our large
intestine, where it becomes food for the beneficial gut bacteria.
Additionally, some cell studies propose that pectin may help
protect against colon cancer.
BANANAS MAY HELP WITH WEIGHT LOSS.
No study has directly tested the effects of bananas on weight
loss. However, bananas do have several features that should
make them a weight loss friendly food.
For starters, bananas contain relatively few calories. An
average banana contains just over 100 calories, yet it is also
very nutritious and filling .
They are also rich in fiber. Eating more fiber from fruit and
vegetables has repeatedly been linked with lower body weight
and weight loss.
Furthermore, unripe bananas are packed with resistant starch,
so they tend to be very filling and may reduce your appetite.
5.BANANAS MAY SUPPORT HERAT HEALTH.
Potassium is a mineral that is essential for heart health,
especially blood pressure control.
Yet despite its importance, most people are not getting
enough potassium in their diet.
Bananas are a great dietary source of potassium. One
medium-sized banana (118 grams) contains 9% of the RDI.
A potassium-rich diet can help lower blood pressure, and
people who eat plenty of potassium have up to a 27% lower
risk of heart disease.
Furthermore, bananas contain a decent amount of
magnesium, which is also important for heart health.
BANANAS CONTAIN POWERFUL ANTIOXIDANTS.
Fruits and vegetables are excellent sources of dietary
antioxidants, and bananas are no exception.
They contain several types of potent antioxidants, including
dopamine and catechins.
These antioxidants have been linked to many health benefits,
such as a reduced risk of heart disease and degenerative
diseases.
However, it is a common misunderstanding that the dopamine
from bananas acts as a feel-good chemical in the brain.
In reality, dopamine from bananas does not cross the blood-
brain barrier. It simply acts as a strong antioxidant instead of
altering hormones or mood.
7.BANANAS MAY HELP YOU FEEL MORE FULL
Resistant starch is a type of indigestible carbohydrate found in
unripe bananas, which functions sort of like soluble fiber in the
body.
As a rule of thumb, you can estimate that the greener the
banana is, the higher the amount of resistant starch it contains.
On the other hand, ripe (yellow) bananas contain lower
amounts of resistant starch and total fiber, but proportionally
higher amounts of soluble fiber.
Both pectin and resistant starch have been shown to have
appetite-reducing effects and increase the feeling of fullness
after meals.
UNRIPE BANANAS MAY IMPROVE INSULIN SENSITIVITY.
Insulin resistance is a major risk factor for many of the world's
most serious diseases, including type 2 diabetes .
Several studies have shown that 15–30 grams of resistant
starch per day may improve insulin sensitivity by 33–50%, in
as little as 4 weeks.
Unripe bananas are a great source of resistant starch, and may
therefore help improve insulin sensitivity.
However, the reason for these effects is not well understood,
and not all studies agree on the matter.
BANANAS MAY IMPROVE KIDNEY HEALTH.
Potassium is essential for blood pressure control and healthy
kidney function.
As a good dietary source of potassium, bananas may be
especially beneficial for maintaining healthy kidneys.
One study in women showed that over 13 years, those who ate
bananas 2–3 times per week were 33% less likely to develop
kidney disease.
Other studies have found that those who eat bananas 4–6
times a week are almost 50% less likely to develop kidney
disease, compared to people who don't eat bananas.
10.BANANAS MAY HAVE BENEFIT FOR ATHLETES
Bananas are often referred to as the perfect food for athletes,
largely due to their mineral content and easily digested carbs.
Eating bananas may help reduce exercise-related muscle
cramps and soreness, which affect up to 95% of the general
population.
The reason for the cramps is basically unknown, but a popular
theory blames a mixture of dehydration and electrolyte
imbalance.
However, studies have provided mixed findings about bananas
and muscle cramps. Some find them helpful, while others find
no effects.
That being said, bananas have been shown to provide
excellent nutrition before, during and after endurance exercise.
