Evidence Based Health Benefits of Bananas- medmisc
Nutrition Values
100 grams of (approx. one medium-sized) raw banana contains.
Nutrient Quantity
Bananas are one of the most commonly eaten fruits in the world. These yellow fruits are loaded with potassium, manganese, magnesium, antioxidants, vitamins, and fiber. It is also known to help regulate insulin levels in the system, making it the ideal snack for people with diabetes. This fruit also helps fight cholesterol. Nutritionists also use bananas as complementary medicine to treat various pathological conditions like celiac disease and diarrhea. Banana is undoubtedly a permanent member of the list of superfoods. It is one of some fruits with so many varieties, which are famous for their unique benefits.
Raw bananas are green and also go by the name of plantain or cooking bananas. Low in sugar and full of resistant starch, these bananas are perfect if someone needs to watch his diet, however, the taste may be slightly bitter.
The ripened bananas are yellow with no spots on them. Sweeter in taste. Most of the banana starch converts to sugar and is most appealing to the eyes. These bananas are easier to digest and snack on, however, as compared to green, the amount of antioxidants is higher in yellow bananas.
This stage of the banana has many dark brown spots all over the skin. Every spot shows the starch-to-sugar conversion, hence a banana with many spots will have a very sweet taste. Henceforth, these bananas are rich in antioxidant properties, and the health benefits of banana increases,
At this stage, often people tend to throw away bananas, whereas, these bananas are a powerhouse of antioxidants. These are the best for making bread and pancakes as they are easy to mush and require less refined sugar.
Bananas have high vitamin B6 content and it is easily absorbed in the body. Vitamin B6 helps your body as
A nutrient called Manganese available in Banana, helps your body make collagen and protect your skin & other cells against free radical damage.
Potassium helps your body to maintain a healthy heart and blood pressure, which we can gain by consuming a medium-sized banana that provides around 320 -400 mg of potassium.
Soluble & insoluble fibers play an important role in your health as soluble fiber helps the body control blood sugar level and rid of cholesterol. Whereas insoluble fiber adds weight and gives softness to stools. A medium-sized banana will provide about 10-20% of your daily fiber needs. Bananas especially newly ripened ones can help you beat gastrointestinal issues such as,
Bananas have three types of natural sugars
Banana gives you energy without causing high cholesterol levels. Hence bananas are ideal especially for children and sportsmen for breakfast, as a midday snack, or before and after sports.
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