Without any doubt, we can say that bananas are one of the best popular fruits in the entire world. They are packed with several essential nutrients that offer a wide range of health benefits. Studies have proven that eating bananas regularly can help in maintaining normal blood pressure and reduce cancer risk.
Bananas are packed with healthy nutrients like fiber, protein, fat, vitamin C, vitamin B6, magnesium, copper, etc. Bananas are also a good source of healthy antioxidants that can help in preventing free radical damage.
Here are some of the health benefits you get from eating bananas regularly.
Helps To Improve Digestive Health
Bananas are great plant-based sources of dietary fiber and this nutrient provides a lot of health benefits, including better digestive health. Around 3 grams of fiber is present in an average-sized banana. The two types of fiber present in bananas are pectin and resistant starch. As the banana ripens, the amount of pectin decreases. Resistant starch is very beneficial for you and cab help increase the number of the good gut bacteria in your large intestine. Some of the recent studies have shown that consuming pectin regularly can help in reducing the risk of developing colon cancer.
Helps To Maintain Blood Sugar Levels
The two types of fibers, pectin and resistant starch, present in bananas may help in moderating your blood sugar levels and prevent type 2 diabetes. The fiber content of bananas provides a feeling of fullness, which prevents you from overeating. Also, the glycemic index of bananas is very low. The glycemic index of unripe bananas is 30 and that of ripe bananas is 60. That means consuming bananas do not cause any sudden spike in blood sugar levels.
Helps In Promoting Weight Loss
It is important to note that there are no clinical studies that directly looked into the ability of bananas in promoting weight loss. However, many experts believe that bananas can be very helpful in managing your weight. Even though it is low in calories, a banana contains several healthy nutrients and also gives you a feeling of fullness. Also, fiber-rich plant-based foods like bananas can help in lowering your body weight by preventing you from overeating. The resistant starch present in unripe bananas is helpful in reducing your appetite.
Contains Several Antioxidants
Like most fruits and vegetables, bananas also contain several powerful antioxidants. Among the several potent antioxidants present in bananas, dopamine and catechins are the most common. These antioxidants offer several health benefits. Many people think that dopamine in bananas may cause a feel-good effect, but studies have proved that it does not cross the blood-brain barrier and cause no effect on your mood.
Helps To Improve Heart Health
One of the main reasons why you have to include bananas in your plant-based diet is their ability to support heart health. Bananas contain a good amount of potassium and it is very beneficial for heart health. you will get 9 % of your daily potassium requirement from an average-sized banana. Studies have shown that following a potassium-rich diet will help in lowering your blood pressure and reduce the risk of developing heart disease by 27 %. Bananas also contain magnesium, which offers many heart health benefits.
improves Insulin Sensitivity
One of the risk factors for type 2 diabetes is insulin resistance. Unripe bananas are rich sources of resistant starch, which can help in increasing your sensitivity to the insulin hormone. Studies have shown that you can improve your insulin sensitivity by 33-50 % if you consume around 15-30 grams of resistant starch daily. Ripe bananas do not contain resistant starch and therefore eating them regularly may not be helpful in improving insulin sensitivity. However, the main reason for this effect of resistant starch is not well understood and more studies are going on that matter.
Helps With Your Exercise
Many dieticians and health experts recommend eating bananas because of the high mineral content in them and the presence of easily digested carbs. Regular consumption of bananas is proven to be very helpful in reducing muscle cramps and soreness that often occur during exercise. This is one of the main reasons why athletes include bananas in their diet. Also, bananas may provide enough nutrients that give you the strength to do endurance exercise.
Helps To Improve Kidney Health
We have already discussed that bananas are a good source of potassium and it can help in lowering your blood pressure. Studies have shown that potassium can also help in improving your heart health. A 13-year study conducted on women has shown that eating bananas 2-3 times a week can help in reducing the risk of developing kidney disease by 33 %. There are several other studies that show a 50 % decrease in the risk of developing kidney disease if you eat bananas 4-6 times a week.