Here are all the things you probably did not know about bananas even if they are your favorite fruit!
Bananas, like most fruit on the planet, are extremely nutritious and healthy. But compared to other fruits, they are one of the most popular fruits in the U.S. Americans consume an average of 27 pounds of bananas per person every single year. And it’s not surprising at all, since they are delicious, providing numerous health benefits.
Besides, they are also a convenient snack. It’s easier to throw a banana in your bag and eat it later than take a bowl of strawberries with you, which you’ll have to wash properly before consumption. People of all ages say that bananas are their favorite healthy snack, mainly because they don’t require an entire washing process as most fruits do.
However, aside from being highly convenient, they also offer a plethora of health benefits. So, let’s find out exactly what you’re getting from your favorite fruit!
They pack an incredible amount of important nutrients
We all know that bananas are extremely nutritious, but not all of us are aware of what they can offer. When we think about their health benefits, the first thing that pops into our heads is usually potassium, although bananas are not the richest source of this essential nutrient. In fact, avocados and sweet potatoes contain more potassium than bananas. Shocking, right?
Apart from giving your approximately 9 percent of the recommended daily intake for potassium, one medium-sized banana can also offer almost 33 percent of the recommended daily intake for vitamin B6, 14 percent of the RDI for manganese, 11 percent of the RDI for vitamin C, 10 percent of the RDI for copper, 8 percent of the RDI for magnesium and more than 3 grams of fiber.
Plus, the exact same banana packs only 0.4 grams of fat and approximately 105 calories. However, you won’t get that much protein from one medium-sized banana (only 1.3 grams).
Amazing for blood sugar management
The nutrient found in them responsible for maintaining healthy blood sugar levels is called pectin. Pectin is basically a type of fiber. However, if you want to make sure your blood sugar levels are in check, opt for an unripe one, as they contain resistant starch.
Both of them (pectin and resistant starch) can moderate your blood sugar levels. Plus, bananas score great on the glycemic index, too. For instance, one medium-sized unripe banana ranks low on the GI, with a score of 30. This means that your blood sugar levels won’t increase that much after consuming unripe bananas.
P.S.: People with type 2 diabetes should always opt for unripe bananas as they rank lower on the glycemic index than ripe bananas.
They can boost digestive health
Numerous studies suggest that dietary fiber can improve digestion in most people. Since one medium-sized banana contains approximately 3 grams of fiber, this healthy snack is a good source of fiber. We’ve already mentioned the two types of fiber in the fruit (pectin and resistant starch), and they are the main “culprits” of an improved digestive system.
But how do they work? Well, resistant starch (the type of fiber found in unripe bananas) escapes digestion, ending up directly in your large intestine, where your gut treats itself with beneficial bacteria from the foods you eat. In addition, some studies even say that pectin could lower your chances of developing colon cancer.
Great support for the weight loss process
You don’t have to have a Ph.D. in nutrition to know that bananas are weight-loss-friendly snacks. Since they have few calories (100 calories or so), bananas can be safely consumed by those who are trying to lose weight. Plus, many studies suggest that consuming more good sources of fiber like bananas can lead to controlled weight loss.
Most vegetables are excellent sources of fiber, too. But if you really want to shed those extra pounds, choose unripe bananas next time you’re grocery shopping. Because unripe bananas pack resistant starch, they will most likely reduce your appetite.
They boost heart health
Aging is not just a number, at least not when it comes to health. With age comes several health problems, including heart-related ones. Heart disease is actually the leading cause of death in our country. Taking good care of your heart implies many changes, including dietary ones.
Potassium, a mineral found in quite a few fruits and veggies, is essential for your heart, especially when it comes to blood pressure. Yet, most Americans (of all ages) don’t get enough of this important mineral. Are you one of them?
Following a potassium-rich diet has been linked to several health benefits, including lowered blood pressure. In fact, those who get enough potassium daily could have up to a 27 percent lower risk of developing heart disease. Make room for bananas and other potassium-rich foods in your diet! Your heart will thank you for that!
They are full of powerful antioxidants
Since most fruits are excellent sources of antioxidants, our star one today is no exception! Bananas contain several types of powerful antioxidants, catechins, and dopamine included. These two antioxidants, in particular, are linked to a reduced risk of heart disease. They may protect against degenerative illnesses, too.
Unfortunately, a common misconception regarding dopamine from bananas surrounds us. Some people think that the dopamine found in bananas acts as a “feel-good” chemical in the brain. Well, that’s definitely not the case. The dopamine found in bananas acts as a powerful antioxidant, not as a mood changer.
Check out how you can boost your health through your diet by adopting as much as you can from the Mediterranean diet!
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