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Nutrition Facts and Health Benefits of Bananas

by Smith Steve

Bananas are one of the most important food crops on earth. They come from a family of plants called Musa, which is native to Southeast Asia and grown in many warmer areas of the world. Bananas are a good source of potassium, fiber, vitamin C, vitamin B6, and various antioxidants and phytonutrients. There are many styles and sizes. Its color is usually green to yellow, but some varieties are red.

Nutritional information 

The nutritional value for 1 average sized banana is:

  • Calories: 89
  • Water: 75%
  • Protein: 1.1 grams
  • Carbs: 22.8 grams
  • Sugar: 12.2 grams
  • Fiber: 2.6 grams
  • Fat: 0.3 grams

Carbohydrates are a rich carbohydrate source that occurs mainly as starch in bananas and immature sugar in ripe bananas. During ripening, the starch in banana is converted into sugars and contains less than 1% starch when it is fully ripe. 

Fructose, sucrose, and glucose are the most common sugars in banana. In ripe bananas, the total sugar content can reach more than 16% of the fresh weight. Bananas have a low glycemic index (GI), ranging from 42 to 58 % depending on type of banana and how ripe they are. The GI is a measure of how quickly carbohydrates enter the bloodstream from food and increase blood sugar. The high fiber and resistant starch content of bananas explain their low GI. 

Dietary Fiber 

A high proportion of the starch in green bananas is resistant starch, which passes through the intestines undigested. In the colon, bacteria ferment this starch into butyrate, a short-chain fatty acid that appears to have beneficial effects on gut health. Bananas are also a good source of other fibers like pectin.

As bananas mature, the level of water-soluble pectin increases, which is one of the main reasons bananas become mushy with age. Both pectin and resistant starch moderate the rise in blood sugar after a meal.

Vitamins and Minerals Bananas are a good source of several vitamins and minerals, especially potassium, vitamin B6, and vitamin C.

Potassium: Bananas are a good source of potassium. A high-potassium diet can lower blood pressure in people with high blood pressure and has heart health benefits.

Vitamin B6: Bananas are rich in vitamin B6. A medium-sized banana can provide up to 33% of the Daily Value (DV) of this vitamin.

Vitamin C: Like most fruits, bananas are a good source of vitamin C.

Other Plants 

Fruits and vegetables contain numerous types of bioactive plant compounds, and bananas are no exception.

  • Dopamine: Despite being an important neurotransmitter in the brain, the dopamine in bananas doesn’t cross the blood-brain barrier to affect mood. Rather, it acts as an antioxidant.
  • Catechin: Several antioxidant flavonoids are found in bananas, most notably catechins. They have been linked to various health benefits, including a reduced risk of heart disease.

Health benefits of bananas

Bananas have several health benefits. Heart health Heart disease is the leading cause of premature death worldwide. Bananas are rich in potassium, a mineral that improves heart health and regulates blood pressure. A medium-sized banana contains about 0.4 grams of this mineral. According to a large analysis of many studies, consuming 1.3 to 1.4 grams of potassium daily is associated with a 26% lower risk of heart disease (10). In addition, bananas contain antioxidant flavonoids, which have also been linked to a significant reduction in the risk of heart disease.

Digestive Health 

Unripe green bananas contain significant amounts of resistant starch and pectin, which are types of fiber. Resistant starches and pectin’s act as prebiotic nutrients, supporting the growth of beneficial gut bacteria. In your gut, these fibers are fermented by beneficial bacteria into butyrate, a short-chain fatty acid that promotes gut health.

Sexual health

The potassium in bananas can be helpful for your cardiovascular system. As mentioned above, potassium levels are essential for regulating your blood pressure. A high-potassium diet reduces high blood pressure and heart disease by up to 27%. Bananas contain antioxidants, flavonoids, tryptophan, potassium, and vitamin B.

Each of these ingredients does its part by eliminating one cause of erectile problems one at a time. Bananas are not a cure for erection problems, but their benefits can help in some cases. However, by combining them with a healthy diet and exercise, you can feel a difference in your sexual health. For immediate results, ED patients can also take medicines PDE5 inhibitors drugs such as Cenforce, Fildena or Vidalista.

Bananas are beneficial due to a long list of nutrients and benefits. They support digestion, ensure a longer feeling of satiety, and can improve insulin sensitivity. Studies show that bananas can reduce the occurrence of kidney problems and the antioxidants counteract the harmful effects of free radicals.

Conclusion 

Bananas are the most popular fruits in the world. They are mostly carbohydrates and contain decent amounts of various vitamins, minerals, and antioxidants. Potassium, vitamin C, catechin, and resistant starch are among its healthy nutrients. Bananas can have numerous benefits, including better heart, sexual health, and digestive health, when consumed regularly as part of a healthy lifestyle.

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