Bananas are the most exported fruit in the world, according to the Food and Agriculture Organization of the United Nations. Bananas are rich in essential nutrients including manganese, potassium, and vitamins C and B6.
Benefits of eating bananas
One banana provides 105 calories, 27 grams of carbohydrate, 3 grams of fiber, 0.3 grams of fat, 1 gram of protein, and:
Vitamin C: 17% of daily requirements.
Vitamin B6: 22%.
Potassium: 12%.
Manganese: 16%.
Magnesium: 8%, according to Health Line.
Bananas also contain plant compounds that can reduce stress, reduce inflammation, and prevent the risk of chronic disease.
Scientists have proven the following 8 reasons why you should eat bananas every day. And while bananas are good, they shouldn’t overeat and they’re counterproductive, according to MSN. Bananas contain plant compounds that can reduce stress.
1. Bananas are full of potassium
One banana contains 422 milligrams of potassium that the body needs to function properly. This electrolyte helps with nerve function and the transport of nutrients to cells and the elimination of wastes, regulates heart rate and regulates sodium in the body and helps muscle contraction.
When you don’t get enough potassium, you may have high blood pressure and risk of kidney stones, your body feels weak and tired, or you experience cramps.
Bananas keep kidneys healthy
In a study of 61,000 Swedish women, researchers found that those who ate 3 servings of fruits and vegetables a day, especially bananas, had a significantly reduced risk of carcinoma. Kidney cells, the most common type of kidney cancer. Thanks to the high concentration of phenolic compounds in bananas, there is an antioxidant effect.
Another large study of more than 90,000 women also found that those who consumed a lot of potassium per day had a 35% lower risk of kidney stones. Because potassium can help the body get rid of excess calcium, sodium is the most common cause of kidney stone formation, according to MSN.
3. Bananas are good for the heart
Additional role of potassium, this important mineral is essential for the heart. Research shows that eating a lot of potassium lowers blood pressure and lowers the risk of stroke. Because potassium helps eliminate excess sodium which is stressful on the heart.
4. Bananas are good for the gut
Bananas also contain prebiotics, a type of fermentable fiber that helps the good bacteria in the gut to grow. It has a huge benefit for overall health, improves digestion, treats colds, and also helps in weight loss.Bananas have unique compounds that can improve athletic performance.
5. Bananas are the perfect fuel for exercise
The best foods to eat before exercising are those that contain natural sugars for energy, but don’t upset the stomach. Bananas meet both of these conditions. What’s more, research shows that bananas contain unique compounds that can improve athletic performance and help improve post-workout recovery.
On the other hand, bananas also help after training. Research shows that certain compounds and phytonutrients in bananas may be effective in reducing exercise-induced inflammation – which causes muscle pain – after resistance training, according to MSN.
6. Bananas help retain water
Potassium helps regulate the body’s water balance, especially lost electrolytes like sodium, magnesium, calcium, and even potassium after exercise. Moderate to intense activity can lead to intracellular potassium deficiency, and athletes are encouraged to eat foods high in potassium to counteract this imbalance.
7. Bananas are rich in vitamin B6
Bananas contain a lot of vitamin B6 – an essential vitamin, essential for brain development during pregnancy and for the reactions of enzymes involved in metabolism.
8. Bananas control appetite
No food can beat hunger by skipping meals. But bananas can do it!
Eating bananas can help reduce your cravings. Bananas contain a type of fiber called resistant starch, which helps eat fewer calories and control appetite, and should only be eaten after meals.
9. Bananas may reduce the risk of complications after surgery
Resistant starch, as found in bananas, may simply be your secret weapon when it comes to preventing unwanted effects after surgery, like host transplant disease (GVHD).
A 2016 study published in the journal Nature Immunology found that resistant starch, like that found in bananas, can induce beneficial changes in bacteria in the human digestive tract, reducing the risk of GVHD.
10. Bananas may help reduce the risk of colorectal cancer
According to the Centers for Disease Control and Prevention (CDC), colorectal cancer is the 3rd most common cancer in men and women in the United States and has the 3rd highest death rate. Eating resistant starchy foods, such as bananas, can help lower your risk of disease.
According to a 2013 research review published in Current Opinion in Gastroenterology, resistant starch is effective in reducing inflammation and may help reduce the risk of developing colorectal cancer in humans.
11. Bananas help reduce the risk of flu
Want to get through the next flu season without hurting yourself? Try adding bananas to your routine now.
According to a 2020 research article published in PNAS, a genetically engineered banana lectin – an indigestible protein bound to sugar – has been shown to be active against influenza against many strains of the virus.
Food eaten with bananas is very good, prevents many diseases
1. Milk
Add banana to milk to aid digestion, increase intestinal motility.
The elderly often lose sleep at night, before going to bed, drink a glass of milk is the best choice, can help eat God. Adding bananas to milk will increase the healing effect, not only will help digestion, increase intestinal motility, can also help excrete toxins, but also help absorb toxins and nutrients found in milk.
2. White rice
Bananas can supplement the body with rich nutrients, not only contain many carbohydrates, but also natural carbohydrates, protein and crude fiber. In addition, the most important trace elements such as calcium and phosphorus are rapidly absorbed, which is very beneficial for maintaining normal metabolism in the body. If you regularly eat white rice porridge cooked with banana, reduce insomnia, better eyesight, blood vessels are not blocked.
3. Oats
These two foods cook together, can promote digestion, cleanse the intestines, eliminate feces and toxins …
Oats are rich in nutrients, so they can provide a lot of essential nutrients for the body. Oats contain vitamin B, vitamin E, protein and minerals. These substances are very important for the body, not only can replenish nutrients but also improve immunity. Oats are good for lowering triglycerides and bad cholesterol.
Fiber can also promote bowel movements and reduce the ability of fecal carcinogens to come into contact with the intestinal lining, which in turn can prevent colorectal cancer. The combination of oats and bananas is perfect. These two foods cook together, can promote digestion, cleanse the intestines, remove feces and toxins, effectively cure insomnia is also extremely good.
4. Kiwi
Being able to eat both bananas and kiwi fruit doubles the role of improving the quality of sleep.
Studies have shown that consuming 2 kiwifruit per day can improve sleep quality by around 40%, as the calcium and vitamin C in kiwifruit have emotional stabilizing and inhibiting effects on the nerves. Thus, being able to eat both bananas and kiwis doubles the role of improving the quality of sleep.
Taboos while eating bananas
Bananas are high in sugar, so people with tooth decay will increase the risk of tooth decay, damage to tooth enamel if they eat a lot, and people with diabetes eat more at risk of increasing the risk of tooth decay. blood sugar. This fruit also contains many calories, overweight and obese people should not eat it.
Eating more than 2 bananas equals more than 300 calories, so if you don’t eat other fruits during the day, only eat up to 2 bananas. When you have eaten other fruits, for example watermelon (watermelon contains up to about 15% sugar and is very high in potassium), stop eating bananas.
Best time to eat bananas of the day: Bananas will keep the digestive system functioning efficiently when you eat them about 1 to 2 hours after meals. But health experts say the best time to eat bananas is in the evening. This fruit contains tryptophan, an amino acid that stimulates the production of the hormone melatonin to help you sleep better and more deeply.
Don’t eat bananas when you are hungry: When using them, absolutely do not eat bananas when you are hungry because they contain a lot of magnesium. Eating bananas when you are hungry will cause a sudden increase in the amount of magnesium in the blood, causing a feeling of itching, or abdominal pain, an imbalance of the cardiovascular system.
Don’t Eat Too Much Bananas: Bananas contain too many vitamins and amino acids. Therefore, you should limit eating too many bananas if you don’t want to cause the opposite effect. When you get too many nutrients in your body, it leads to excess. This leads to micronutrient disorders in the body. In addition, the amount of potassium in bananas is high, if consumed in large amounts can be harmful to health.
According to a study on the possibility of getting sick from eating bananas, if you eat about 43 fruits in a few time, this will cause a surge of potassium in the blood. As a result, muscle weakness causes the heart to slow down or have an irregular rhythm, creating temporary paralysis. Don’t eat too many bananas every day, consuming too much potassium can be harmful to the kidneys. If the kidneys are unable to remove excess potassium from the blood, it can be fatal.
Don’t eat bananas if you are allergic: some people can be allergic to bananas. When they eat bananas, they may experience symptoms in their mouth and throat such as itching, rash, swelling, and wheezing.
Not only that, but bananas can also cause migraines, so people with migraines should not eat more than half a banana per day.
