What are the Benefits of Banana?
Banana, which is rich in minerals such as potassium and magnesium, is loved and consumed by everyone, big and small. Details for the benefits of bananas are in our article…
 |
| What are the Benefits of Banana?-The Power of Potassium-Balances Blood Pressure-Protection Against Cancer-Two Powerful Vitamins of Banana-Protects the Heart- |
Benefits of Eating Bananas
Banana is one of the most grown tropical fruits in the world. Banana, which we sometimes eat to meet our sugar needs and sometimes to keep us full, is one of the most loved and consumed fruits; attracts attention with its high nutrient content. It is widely preferred among all age groups thanks to its easily digestible carbohydrate content and soft texture. It is known that this sweet nutritious fruit, which is also consumed by children, has many health benefits. From the digestive system to bone health, from intestinal diseases to cancer, from heart health to brain health, the benefits of banana consumption are innumerable. There are many reasons to eat bananas every day.
The nutritional values of a medium banana (about 120 g) are as follows:
Calories: 105
Fat: 0
Carbs: 27 g
Protein: 1.3 g
Fiber: 3.1 g
Sugar: 14.4 g
Potassium: 422 mg
Magnesium: 31.9 mg
Phosphorus: 26mg
Selenium: 1.9 mcg
Choline: 11.6 mcg
Vitamin C: 10.3 mcg
Folate: 23.6 mcg
Beta carotene: 30.7 mcg
Alpha carotene: 29.5 mcg
Banana is a fruit belonging to the Musaceae (Muzgiller) family, with 50 species. There are many varieties of bananas all over the world. In ancient times, the banana, which had a red or green color, could be consumed by cooking. Later, it was discovered that bananas are delicious both raw and can be consumed uncooked. In Turkey, the plantain variety of this fruit, which is generally consumed raw, is green in color and is consumed by cooking.
 |
| What are the Benefits of Banana?-The Power of Potassium-Balances Blood Pressure-Protection Against Cancer-Two Powerful Vitamins of Banana-Protects the Heart- |
Although sales of bananas generally increase in the autumn and winter seasons, they can be found on the counters in almost every season. Enzymes in the structure of bananas provide protection against hot weather conditions. Bananas continue to ripen at room temperature after being picked. Storing in a paper bag speeds up the ripening process. Storing bananas in the refrigerator will brown their skin, but will make the fruit last longer. Bananas, which turn brown as they ripen, have a higher glycemic index (speed of raising blood sugar). However, it is easier to digest than raw bananas. At this point, “Does bananas cause constipation?” question becomes curious. Although raw bananas may cause constipation due to the amount of starch that is difficult to digest, the soluble fiber content of ripe bananas helps to increase intestinal motility. Since excessive consumption of bananas in infants and children can cause constipation, it is useful to consume portion-controlled.
The Power of Potassium
“What are the benefits of bananas?” Potassium content immediately comes to mind. Potassium, which is found in high amounts in bananas, is an important electrolyte that helps regulate fluid balance. Potassium helps muscles contract and nerve cells respond. It regulates the heartbeat and is important for maintaining normal blood pressure and heart function by balancing the effect of sodium on blood pressure. As age progresses, it can help reduce the risk of kidney stone formation while protecting bone health. However, in individuals with kidney disease who need potassium restriction, the rich potassium content of bananas may increase blood potassium levels and adversely affect heart rhythm. For this reason, it is beneficial for these individuals to consult a dietitian before consuming bananas.
Balances Blood Pressure
Banana consumption is effective on blood pressure. A low sodium, high potassium diet is important for balancing high blood pressure. Potassium plays an important role in the regular functioning of the heart muscle, balancing blood pressure and reducing the load on the cardiovascular system. With a daily consumption of 1 medium banana (average 120 g), you can meet approximately 9 percent of the daily potassium requirement.
 |
| What are the Benefits of Banana?-The Power of Potassium-Balances Blood Pressure-Protection Against Cancer-Two Powerful Vitamins of Banana-Protects the Heart- |
Protection Against Cancer
Thanks to the lectin contained in the banana, it stimulates the immune system. Like an antioxidant, lectin fights against free radicals that damage the body. Free radicals cannot accumulate in the body and cell damage does not occur. The development of cancer cells is prevented. Because of these properties, lectins provide protection against cancer.
Two Powerful Vitamins of Banana
Banana is a rich source of vitamin B6. Vitamin B6, on the other hand, ensures the production of neurotransmitters that provide neural transmission, the production of red blood cells, the metabolism of carbohydrates and fats into energy, the synthesis of proteins necessary for the immune system to perform its functions, and the healthy functioning of the kidneys and liver. At the same time, it is important to provide vitamin B6 during pregnancy due to its place in cell division and development. Bananas are not associated with much, but they are also a good source of vitamin C. With vitamin C, cells and tissues can be protected, iron absorption is facilitated, the body can produce collagen, reduces stress by controlling cortisol levels in the blood, and has positive health effects on cognitive performance by increasing serotonin release.
Protects the Heart
Potassium, fiber, folate, and vitamin C make bananas a potent fighter in maintaining heart health. Studies have shown that individuals with high fiber consumption have a lower risk of cardiovascular disease.
shower; It shows that individuals with high potassium consumption have a reduced risk of death from ischemic heart disease.
Helps Balance Blood Sugar
Fiber helps lower blood sugar levels by helping to slow the digestion and absorption of carbohydrates. With a high-fiber diet, it is possible to reduce the risk of type 2 diabetes and to maintain blood sugar balance in individuals with type 2 diabetes. The fiber and vitamin B6 in bananas protect against type 2 diabetes. However, it is beneficial for diabetic patients to consume bananas in moderation and to consider their carbohydrate consumption. It should not be forgotten that the glycemic index of bananas increases depending on ripening.
 |
| What are the Benefits of Banana?-The Power of Potassium-Balances Blood Pressure-Protection Against Cancer-Two Powerful Vitamins of Banana-Protects the Heart- |
Support to the Digestive System
Water and fiber are very important for the healthy functioning of the digestive system. A medium-sized banana meets about 10 percent of your daily fiber needs. Although banana supports the digestive system thanks to its high fiber content, it is considered a trigger for inflammatory bowel diseases by causing gas, bloating and stomach cramps, according to some authorities. Banana produces a protective mucus barrier against stomach acid. In addition to the antacid effects used against ulcer patients, bananas also have a positive effect on eliminating bacteria that cause stomach ulcers. The benefits of banana consumption are also seen when diarrhea is present. During diarrhea, the body loses electrolytes such as water and potassium. Bananas can be helpful in minimizing the effects of this loss. It is known that the fiber in the banana provides satiety, and the fiber and vitamin B6 content helps weight control. Banana is also a rich source of fructooligosaccharides, which are prebiotics that feed probiotic bacteria in the gut, and play an important role in regulating gut health.
Memory Booster
Tryptophan in the content of banana; It is an essential amino acid that plays a role in the synthesis of important compounds such as serotonin and melatonin. In this way, it has positive effects in the regulation of mood, cognitive function and sleep.
Gives Energy, Provides Fast Recovery
Bananas are among the most preferred fruits among athletes. For rapid recovery after training and competition, it is of great importance to replace the water and electrolytes lost through sweat. Banana, with its rich potassium content, ensures the preservation of electrolyte balance. At the same time, thanks to the potassium, magnesium and calcium minerals it contains, it helps to reduce muscle cramps and pain. Banana, which does not contain fat and cholesterol, has a high energy value. According to studies, serotonin and dopamine in the content of bananas improve the antioxidant capacity of athletes and increase sports performance. Since the banana does not contain enough protein, you can consume it for breakfast, before and after sports, along with protein sources such as milk, yogurt, kefir, according to your needs.
#Banana
#Banana Benefits