Banana, the fruit of the Musa genus, of the Musaceae family, one of the most important fruit crops in the world. The banana grows in the tropics and, although it is mainly consumed in these regions, it is valued worldwide for its taste, nutritional value and year-round availability. Cavendish bananas, or dessert bananas, are most often eaten fresh, although they can be fried or mashed and cooled into cakes or puddings. They can also be used to flavor muffins, cakes or bread.
Culinary varieties, or plantains, are starchy rather than sweet and are widely grown as a staple food source in tropical regions; they are cooked or ripe or unripe. A ripe fruit contains up to 22 percent carbohydrates and is rich in dietary fiber, potassium, manganese and vitamins B6 and C.
Benefits of Banana:-
It Can Improve Blood Sugar:-
Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in the liquid to form a gel. This may also contribute to the spongy texture of the Fonte Fiduciosa banana.Green bananas also contain resistant starch, a type of fiber that your body does not digest.Together, these two types of fiber can help moderate postprandial blood sugar and regulate appetite by slowing stomach emptying. This means that, despite their higher content of carbohydrates, bananas do not cause large increases in blood sugar in people who do not have diabetes.However, for people with diabetes, eating a large portion in one sitting can cause an increase in blood sugar levels. So it’s better to stick to one banana at a time.
Dietary Fiber Has Been Linked to Many Health Benefits, Including Improved Digestion:-
Resistant starch, the type of fiber found in green bananas, is a prebiotic. Prebiotics escape digestion and end up in your large intestine, where they become food for the beneficial bacteria in your gut (probiotics).
In addition, pectin, a fiber found in ripe, green bananas, can help prevent constipation and soften stools.
Some test-tube studies also suggest that pectin may help protect against colon cancer, although more research is needed in humans to learn more about this potential benefit.
It Can Support Heart Health:-
Potassium is an essential mineral for heart health and especially for blood pressure management. However, few people get enough potassium in their diet.Bananas are an excellent source of potassium, with a medium banana providing 10% of the DV.A diet rich in potassium can help lower blood pressure, thus reducing the risk of hypertension. A 2017 study in mice also suggests that potassium can reduce the risk of heart disease by 27%. In addition, bananas contain 8% of the recommended daily value of magnesium, another important mineral for heart health.Magnesium deficiency (hypomagnesemia) can be linked to an increased risk of heart disease, high blood pressure and high levels of fat in the blood. It is therefore essential that you get enough of this mineral through diet or supplements.
Rich In Antioxidants:-
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.They contain several types of powerful antioxidants Trusted Source, including flavonoids and amines. These antioxidants are linked to many health benefits, such as reducing the risk of heart disease and macular degeneration.Antioxidants help prevent oxidative damage to your cells from free radicals. If you don’t have enough antioxidants, free radicals can build up over time and cause damage if their levels are high enough in your body.
Promote Training:-
Ripe bananas are high in sugar and easy to digest, making them the perfect pre-workout snack for a quick energy boost or as part of your post-workout recovery. In addition, the potassium they contain is a form of natural electrolyte. These mineral salts help to enhance hydration and muscle function when you sweat during exercise.
Promotes Bone Health:-
Bananas are known for their high potassium content. This mineral has many health benefits, including neutralizing acids in your body and protecting your bones. Higher potassium intake from fruits and vegetables is associated with better bone density, which can slow the onset of osteoporosis. Because women are more at risk of developing osteoporosis than men, bananas can be an important part of a healthy diet for women, says Brigman.
Promotes Intestinal Health:-
Gut health is a much talked about topic, and rightly so: your gut microbiome affects the rest of your body’s health, from your mood to your immune system. So how do bananas help support gut health?First of all, we do not pay enough attention to the dietary fiber content. “Bananas contain a type of fiber called pectin. “Pectin can help eliminate waste more effectively, softening stools and helping to prevent constipation and bloating,” says Brigman. “Plus, pectin contains resistant starch (a prebiotic), which gives the good bacteria something to eat.” When your digestive tract is rich in healthy gut bacteria, it can reduce inflammation and improve blood sugar control.Roasting your banana affects the level of prebiotics it contains. If gut health is a priority, choose unripe bananas and eat them before they have a chance to turn yellow completely. “If you eat green bananas, you’ll get a daily source of prebiotics, which is great for your gut health,” says Amanda Sauceda, MS, RD, a registered dietitian and nutritionist specializing in gut health based in Long Beach, California.
