Bananas are one of the world’s most popular fruits commonly available across the globe. This natural “fast” food is not only convenient and easy to take on the go, when you eat one you’ll be flooding your body with all sorts of essential nutrients to support better health.
The average, medium-sized banana contains just 105 calories but is also packed with nutrients, including vitamins A, B6, C, potassium, magnesium, copper, manganese, a good amount of fiber and even a small amount of protein.
These are the top 10 health benefits of consuming bananas on a regular basis:
1. It promotes proper digestion
The average banana contains about three grams of fiber, which is known to help improve digestion. In addition to aiding digestion, the pectin in ripe bananas helps to eliminate heavy metals and toxins in the body.
The high amount of fiber in bananas also gives the fruit the ability to address problems like constipation and diarrhea. Bananas are also considered to work as a potent natural antacid, offering relief from issues like heartburn and acid reflux.
2. It controls blood sugar levels
Bananas can keep blood sugar levels under control and are especially beneficial for diabetics. Numerous studies have shown that consuming foods with a resistant starch like bananas may help improve insulin sensitivity by as much as 50 percent in just four weeks. However, it is important to note that resistant strach is contained only in unripe bananas.
3. It prevents calcium deficiency
Bananas protect against calcium loss in the body. They also improve mineral absorption by your bones and teeth thus making them stronger.
4. It makes you a smarter person
Bananas are a great food for the brain. In fact, a wide array of research has suggested that consuming them might even make you smarter, thanks to some of its vitamins, minerals and amino acids which play a role in keeping the brain functioning at optimal levels.
Because of its fiber content, bananas release energy slowly, which helps the brain stay alert for a longer period of time. The high potassium levels keep us more alert and the magnesium helps the brain to focus.
5. It prevents kidney cancer
By promoting calcium absorption in the body thus preventing kidney stone formation, bananas protect against kidney cancer. They also improve teeth and bone health while protecting against macular degeneration.
6. It fights anemia
Bananas are rich in iron which improves blood quality thus extremely beneficial for fighting anemia.
7. It increases your energy
Bananas contain three natural sugars including fructose, glucose, and sucrose, and are a good dose of fiber. This powerhouse of nutrition provides an instant and sustained boost of energy. Just one banana provides enough energy for a 45-minute workout!
8. It protects you from a heart attack and stroke
Bananas are a superfood for the heart, thanks to their high level of potassium, a mineral considered essential for heart health, and particularly controlling blood pressure levels. Numerous studies have shown that following a potassium-rich diet can help to reduce high blood pressure. In fact, those who get lots of potassium in their diet have been shown to have as much as a 27 percent lower risk of developing heart disease.
9. It fights depression
Bananas provide both tryptophan and tyrosine, amino acids in the body that are used for making the neurotransmitters serotonin and dopamine, “feel-good” hormones that are known for their ability to regulate one’s mood. When your body gets an adequate amount of these amino acids, it can help you stay more focused and calm, while easing stress and feelings of depression and anxiety at the same time.
10. It helps you lose weight
A medium banana contains just 105 calories, and calorie for calorie, they offer a ton of fiber which can play an important role in weight loss. Consuming the fiber your body needs has been associated with a lower body weight in several studies, likely at least in part because that fiber will make you feel fuller for longer, resulting in fewer calories eaten overall.