BANANA is a curved yellow fruit which has a soft flesh inside the rind which is rich in starch.
These fruit has different varieties like in colour. It can be found as yellow,green, purple,red and brown after it gets rippen, in shape and size there are some variation of bananas which are small in size and has bigger seeds inside the flesh while in some variation seeds get combined with the flesh become seedless and the size of this variety is also big.
It is found hanging in the tree and the fruit name 'BANANA' came from the name of the tree.
Banana has several health benefits as it contains many important nutrients like fiber, magnesium, potassium, pectin, Vitamin C, Vitamin B6 and several antioxidants.
11% of RDA of Vitamin C, 33% of RDA of Vitamin B6, 10% of RDA of copper, 14% of RDA of Manganese, 9% of RDA of potassium, 8% of RDA of Magnesium, 3 grams of fiber, 0.4 grams of fat, 24 grams of carbs, 1.3 grams of protein and 105 calories are contained by a medium size banana which is 118 grams in weight.
HEALTH BENEFITS OF BANANA
As it covers several important nutrients which are associated with several health benefits. Some of them are given below-
1. MAINTAIN BLOOD SUGAR LEVELS
Pectin is a kind of fiber which makes the banana flesh soft and spongy. Resistant starch is found in unripe banana which plays as a moderator of blood sugar.
But in case of ripe bananas, resistant starch converts into glucose, fructose and sucrose which can be harmful for diabetic patients. Those who have type 2 diabetes should not eat much ripe bananas.
2. HEART HEALTH
Banana contains 9% of RDA of potassium in just one medium sized banana. Banana is an electrolyte fruit and the mineral potassium makes it electrolyte which is an essential factor in our body.
According to the FDA, low potassium and high sodium can cause strokes by lowering the blood pressure. But in bananas potassium is high which helps to maintain blood pressure to normal and protect from several heart diseases.
In a study, it was said that those who take bananas on a daily basis have 25 % less risk of heart problems.
3. DIAGETION
Fiber helps in our digestion process and bananas are a good source of fiber. Banana contains 3 grams of fiber which is almost 10% of our daily body needs. Resistant starch in bananas helps in digestion and probiotics, which is a bacteria found in bananas also improve gastrointestinal health by producing fructose molecules in the intestine.
4. LOWER DEPRESSION AND BOOST POSITIVE MOOD
An amino acid named tryptophan is found in bananas which work as a neurotransmitter and increases serotonin level in the brain.
Serotonin is a mood stabilizing hormone. Reduction of serotonin can cause mood swings, anxiety, less sleep etc. By increasing serotonin levels, bananas decrease our depression and promote our positive and energetic moods. Not only serotonin, the Vitamin B6 found in bananas also boosts our mood and helps in better sleep. It's antidepressant properties help the brain to feel good by releasing serotonin in the entire brain.
5. WEIGHT LOSS
Bananas have vitamin B6 which is associated with weight loss factors. In one banana, 33% of Vitamin B6 is found which directly attacks the abdomen fats and starts burning.
In unripe bananas, resistant starch Is found which prevents digestion in the intestine and feeds the good gut bacteria named probiotics and increases the fat burn process after every meal. And this makes you feel full for a longer time. It also lowers bad cholesterol levels.
6. MUSCLE STRENGTH
More than 300 biochemicals bonding in our body happens by the magnesium.
Magnesium controls the nervous system and muscle functions, blood sugar and immune system.
Magnesium helps the muscles to relax and increase the lean muscle and strengthen the bones. Bananas are an excellent source of it. That is why in diet or after work banana is meant to be the most suitable fruit to consume. Ripe Banana can be eaten as it is but the best way to take it is as a banana shake which is both delicious and healthy.
In a study where male athletes were competing in long-distance cycling races. They divided them into two categories where A category will get a banana shake after every 15 minutes of the race and B category will get only water every 15 minutes. In the result Researchers found that their body physiology was the same in both cases. But those who took bananas did overall good performance because the B6 vitamin in bananas forces the brain to release serotonin which improves antioxidant capacity and helps with oxidative stress.
7. BONE HEALTH
We all know calcium makes the bone stronger. But bananas do not have much calcium in them. But it contains plenty of fructooligosaccharides, a carbohydrate which is non digestible and it helps the body to absorb calcium. Bananas with milk are the absolute right combination to have. Milk's calcium and banana's fructooligosaccharides will help you to absorb more calcium and strengthen your bones.
8. HEALTHY EYES AND VISION.
Bananas have very little vitamin A and 11 Percent of RDA of Vitamin C. Vitamin A is an essential antioxidant for eyes and vision. Vitamin A contains some compounds which preserve the membranes around our eyes and allow light to your corneas. Beta cartose in both vitamin A and C repairs and protects the cells from damages. Macular degeneration can be prevented by consuming a moderate quantity of banana on a daily basis.
The glucose in bananas provides energy to the body but diabetes patients should stay away from it.
IMPORTANT FACTOR
- Musa Acuminata and Musa Balbisiana are two species which are seedless and banana from these two species we generally see in the market.
- Pectin may help protect against colon cancer and kidney cancer.
- Bananas have different types of carotenoids which are provitamin A carotenoids, beta-carotene and alpha-carotene that get converted into vitamin A when it goes inside the body.
- Cavendish is a type of dessert banana.
- Consumption of excess bananas may increase headaches and make you feel sleepy.
- The report from University of Maryland Medical Center said that potassium overconsumption can lead to hyperkalemia, which is sorted by muscle weakness, temporary paralysis and an irregular heartbeat. But to get all the symptoms of hyperkalemia you need to eat more than 40 bananas in a short time.
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SUPAM MAITY.
