Very nutritious and delicious bananas.
Bananas contain many essential nutrients that are beneficial for the digestive, cardiovascular and work-related systems weight loss.
On the nutritious side, food is also a very convenient snack.
Here are 11 benefits of bananas with health that are concluded from scientific studies
1. Bananas contain many important nutrients
Bananas are one of the most popular fruits in the world.
From indigenous regions to Southeast Asia, bananas are grown in hot weather areas around the world.
Currently there are many different types of bananas from color, size and shape. The most common type is yellow bananas when unripe are green.
Ripe bananas are often shaped like this:
Bananas contain an adequate amount of fiber and some antioxidants. A medium sized banana (about 118 grams) contains :
- Potassium: 9% of recommended daily intake (RDI).
- Vitamin B6: 33% RDI.
- Vitamin C: 11% RDI.
- Magie: 10% RDI.
- Copper: 10% RDI
- Mangan: 14% RDI.
- Carbohydrates: 24 grams.
- Fiber: 1 gram.
- The protein: 3 grams.
- Fat: 4 grams.
The composition of carbohydrates in green bananas is mainly starch and pepper-resistant starches, but when the bananas ripen, this amount of starch will turn into Street (glucose, fructose and sucrose).
Conclude: Bananas are rich in fiber, oxidants and many nutrients. A medium sized banana contains about 105 calories.
2. Bananas contain substances that help regulate blood sugar
High-fiber bananas called pectin, which make bananas so structured .
In green bananas have digestible starch, act as soluble and anti-digestive fiber.
Both pectin and digestible starch can regulate blood sugar after meals and reduce appetite by slowing digestion in the stomach .
Moreover, bananas ranked low to medium on glycemic index, indicators (1 to 100) show the degree of increase in blood sugar of the food.
The glycemic index of green bananas is about 30, ripe bananas are about 60 and the average number of bananas is 51 .
This means that bananas do not cause sudden changes in blood sugar levels in healthy people.
However this may not be true for people with diabetes. These people should avoid eating ripe bananas and monitor blood sugar carefully when eating.
Conclude: Bananas contain substances that help regulate blood sugar after eating. They can also reduce appetite by slowing the digestion process.
3. Bananas can improve the digestive system
Fiber is a health benefit, including improving digestion.
A medium-sized banana has about 3 grams of fiber, making bananas become a good source of fiber .
In bananas, there are two main types of fiber:
- Pectin: This substance will decrease when the bananas ripen.
- Resistant pepper starch: in green bananas.
The starch is resistant to digestion, and is then taken to the large intestine to make food for them Probiotics in the intestine .
In addition, some cell studies show that pectin can fight colon cancer .
Conclude: Bananas contain reasonable amounts of dietary fiber and starch to nourish bacteria and fight colon cancer.
4. Bananas support weight loss
Although there is no direct study of the effect of bananas on weight loss, bananas have some of the properties they become. effective weight loss food .
With new people losing weight, the calories in bananas are quite small. A medium-sized banana has just over 100 calories but it is nutritious and makes us full.
Bananas are high in fiber. Consuming a lot of fruit and vegetable fiber also helps with weight loss .
Moreover, pepper-resistant starch in green bananas will make us feel faster and reduce appetite. ).
Conclude: Bananas can support weight loss. They contain low calorie, plenty of nutrition and fiber that reduces appetite.
5. Bananas support cardiovascular health
Potassium is an essential mineral for the cardiovascular system, especially in controlling blood pressure.
Although they play an important role, many people still sour enough potassium in their diet .
Bananas are an abundant source of potassium. A medium-sized banana (118 grams) contains 9% of the recommended daily intake of potassium.
A diet high in potassium can help lower blood pressure. The risk of a person's heart disease will drop to 27% if he or she absorbs a lot of potassium .
Moreover, this fruit also contains an adequate amount of magnesium equally important for cardiovascular health .
Conclude: Bananas are an excellent source of potassium and magnesium. These are important substances for the cardiovascular system.
6. Bananas contain strong antioxidants
Fruits and vegetables are a good source of antioxidants and bananas are no exception.
They contain many types of antioxidants including and .
These antioxidants are good for health, such as reducing the risk of heart disease and degeneration .
But people still misunderstand
Dopamine in bananas acts as a brain stimulant.
In fact, dopamine in bananas does not cross the blood brain barrier. It only works as a strong antioxidant rather than a hormonal or mood altering agent .
Conclude: Bananas contain a large amount of oxidants that help reduce free radical damage and reduce the risk of certain diseases.
7. Bananas help increase satiety
Anti-pepper starch is a hard-to-digest carbohydrate found in green bananas, which functions like soluble fiber in the body.
Accordingly, we can see that the more green bananas, the higher the content of resistant pepper starch .
On the other hand, ripe bananas contain lower amounts of resistant starch as well as lower fiber, but have a higher amount of soluble fiber.
Both pectin and anti-pepper starch have been shown to reduce appetite and increase satiety after meals .
Conclude: The amount of resistant starch and pectin in bananas depends on the maturity. Both substances reduce appetite and prolong satiety.
8. Green bananas help improve insulin sensitivity
Insulin resistance is one of the main causes of today's most serious diseases, including type 2 diabetes.
Many studies have shown that 15-30 grams of resistant pepper per day will improve insulin sensitivity by 33-50% in just 4 weeks .
Green bananas have an abundant amount of resistant starch to help improve insulin sensitivity.
However, the reasons for antigens to improve insulin sensitivity have not been clarified and not all studies agree with this problem. matter .
Conclude: Green bananas are a good source of resistant pepper to improve insulin sensitivity. But much research is still needed to confirm this problem.
9. Bananas improve the condition of the kidneys
Potassium plays an important role in controlling blood pressure and kidney function.
A source of abundant potassium, bananas are particularly good for kidneys.
A study of women showed that people who ate bananas 2-3 times a week for 13 years had 33% less risk of kidney disease .
Other research has found that people who eat bananas 4-6 times a week will almost have 50% less chance of developing kidney disease than those who do not eat .
Conclude: Eating bananas many times a week can reduce your risk of kidney disease by up to 50%.
10. Bananas help with practice
Bananas are considered perfect food for athletes, thanks in large part to their high levels of minerals and easily digestible carbohydrates.
Eating bananas will help reduce pain and cramps during exercise, a problem that nearly 95% of the world's population suffers from .
The cause of cramps has not yet been found, but one theory is that this condition occurs when the body has lost water and electrolyte imbalance .
Other studies also provide different findings on bananas and cramps. Some said that bananas work to reduce cramps, others do not .
Bananas have been shown to provide nutrition before, during and after endurance exercises .
Conclude: Bananas can help ease cramping pain during exercise. They also provide energy for endurance exercises.
11. It's easy to put bananas in your diet
Not only is the food extremely healthy, bananas are also a very convenient snack.
Bananas make yogurt, cereals and vitamins in a delicious breakfast. You can also use bananas instead of sugar to bake and cook.
In addition, bananas are rarely infected with pesticides or contaminants because of a thick outer shell.
This fruit is very easy to eat and easy to transport. Bananas are easy to absorb as well as digest, you just need to peel them to eat them right away.
Nothing could be easier than that.