Health Benefits of Bananas: Nature’s Perfect Snack

Potassium of Potassium

Everyone always says, Health Benefits of Bananas: Eat your bananas to get potassium. But do you know any of the reasons why potassium is vital? I’ll give you a few.

A lower risk of strokes lowers the risk of congestive heart failure and overall cardiovascular disease.

Potassium is good for?

Health Benefits of Bananas in Muscle Building!

It helps maintain body growth. Overall, bananas impact the electrical activity of the heart (arrhythmias). Potassium plays a crucial role in maintaining overall health, and bananas are an excellent source of this nutrient.

Bananas are a good source of vitamin B6.

A deficiency in vitamin B6 can lead to several harmful effects on your body. These include scaling at the mouth (cheilosis for those Curious George types out there!), anemia, swollen tongue (glossitis), depression, confusion, and even lowering your immune function. In children, it can cause seizures (convulsions), among other things.

This is why bananas are delicious!

Bananas provide 20% of the daily recommended intake of vitamin B6!

Might help with Migraines!

A study was conducted to evaluate the effect of magnesium on migraines. Infusion of magnesium during a migraine attack resulted in immediate and prolonged relief. Continued oral magnesium may even help prevent frequent migraines.

But what does this have to do with bananas?

Well, bananas have an 8% daily value of magnesium needed. According to the NIH, low magnesium has been linked to a few chronic disorders, including high blood pressure, cardiovascular disease, type 2 diabetes, osteoporosis, and migraines.

Does it serve as a nutritious snack before or after exercise?

A study compared the effects of Gatorade versus banana ingestion in a group of cyclists. When cyclists received equal amounts of Gatorade and banana, the results remained similar. However, although bananas had higher antioxidant activity, there was no change in oxidative stress in the body.

There was also a higher increase in dopamine levels in the body after banana ingestion, but no effects on the heart.

Usually, dopamine increases the amount of blood pumped by the heart (cardiac output), increases heart rate, and increases blood pressure. Still, the levels in the banana after it’s metabolised are too low to have any effect.

Overall, even though it doesn’t have a significant impact on oxidative stress from the exercise you do or increase heart function during exercise:

It is just as effective as Gatorade for replenishing your energy after a hard workout and can also be consumed beforehand to provide fuel. ?????

Benefits of Bananas for Intestinal Health

Bananas contain fibres called Pectin and Starch. One of the lesser-known Health Benefits of bananas is that unripe bananas contain more pectin and resistant starch, which helps them stay longer in your intestines and reach your colon—great news for your digestive health! Fibre attracts water and encourages healthy bowel movements. Furthermore, a study found that pectin has some anti-cancer activity and might, therefore, help protect against cancer, and more specifically, colon cancer. ????

It may help with weight loss!

For all those calorie counters out there, bananas are your friends! A banana only contains 107 Kcal! Both pectin and resistant starch stimulate feelings of fullness. In fact, resistant starches have proven to promote satiety and weight loss. ????

It lowers fat storage in fat cells (adipocytes) and preserves lean body mass. According to the study from 2014 by Higgins, “retention of lean body mass during weight loss or maintenance would prevent the decrease in basal metabolic rate and, therefore, the decrease in total energy expenditure that occurs with weight loss.”

What does this mean?

Weight loss usually slows your metabolism by retaining your lean body mass with the help of resistant starches; your metabolism stays the same, promoting more weight loss!

Resistant starch is now thought of as a ‘wonder food for weight loss’ because of these properties. Studies also show that people whose diets are high in soluble fibres, like resistant starch, have lower body weights. Meals high in fibre are also lower in fat and calories, which promotes weight loss and maintenance.

This is why bananas are often considered a great fat- and weight-loss food!

BUT!

If you have bowel issues such as constipation, it is best to steer clear of bananas. Some studies show that whether they are raw or ripe, bananas may induce constipation. ????

If a child is already constipated, eating bananas might worsen their condition. It is recommended not to give bananas to children with constipation.

Additionally, the FDA advises that people taking diuretics (such as furosemide or triamterene without hydrochlorothiazide) or ACE inhibitors (like captopril) should avoid consuming potassium, which is found in bananas. Why?

These medications cause your body to retain potassium. Is having too much potassium just as harmful as having too little potassium?

Like I always say!

Moderation is the key! Always communicate with your doctors if you have any concerns.

SIDE NOTE:

Underripe bananas are the best! Especially for diabetics

While exploring the Benefits of bananas, it’s important to note that ripe bananas contain more sugar and soluble starches, which is why they may not be the best choice for people with diabetes. However! Under-ripe bananas have a low to moderate glycaemic index, which means that they do not significantly raise your blood sugar levels.

Underripe bananas have a glycaemic index of 30, while ripe bananas have a glycaemic index of 60, resulting in an average glycaemic index of 51 for all bananas.

A study in 2014 showed that daily consumption of bananas is harmless to both diabetics and patients with high cholesterol. The NIH even includes bananas in the groups of foods diabetic patients should eat to have a healthy diet, and they don’t specify whether they should be underripe or ripe. In summary! Bananas are wonderful! Granted, you eat them moderately! Excessively eating or drinking anything is just as bad as never doing it!

Find the balance!

And if you have diabetes, don’t hesitate to ask your doctor about seeing a nutritionist. They can help you learn what to eat and why, so you can safely enjoy the benefits of bananas and other foods.

Know the benefits of what you put in your body, so you become motivated to follow your plan!

How do you eat your bananas?

WHEN DO I EAT BANANAS?

I mostly enjoy bananas as a snack between breakfast and lunch, usually about an hour before exercising, because one of the Benefits of bananas is their energy-boosting carbs. I rarely eat them for breakfast unless they’re in a smoothie, with yoghurt and granola, or on a rice cake with peanut butter. Discover essential family medicine residency tips to succeed in training.

The most I’ll eat in a day is two bananas! Unless I also consume a smoothie, my daily intake typically ranges from 2.5 to 3 bananas.