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Health Benefits of Bananas

| March 23, 2013 Comment

health benefits of bananas

The many health benefits of bananas make these fruits very important for a healthy diet. Affordable and available year-round almost everywhere, bananas are a wholesome and nutritious food. Bananas are an inexpensive way to get many important nutrients. In fact, bananas can make a complete, balanced meal, espcially when combined with milk. They contain protein, carbohydrates, and all the essential vitamins and minerals that our bodies need.

Bananas are believed to have originated in Malaysia about 4,000 years ago, and spread to India, Africa, and Europe. Bananas were brought to America by Portuguese explorers at the end of the 15th century. Brazil, Costa Rica, and Mexico are the largest producers of the fruit today.

Bananas are rich in potassium, a mineral that keeps the heart and nervous system functioning well. Potassium plays an important role in muscle health (muscle contraction) and as such important for all muscle-related activities, including pumping of the heart, digestive tract, and regular muscle movements. Potassium also prevents muscle cramps and dizziness after workouts, so be sure to eat this fruit before or after a workout. Because bananas contain glucose, an easily digested starch, they can provide a quick boost of energy when you need it.

Maintaining proper levels of potassium is important for good health. As we age, our kidneys become less efficient at eliminating potassium. Too much potassium build-up in the kidneys can be harmful, so as we get older, we must bear this in mind before adding more potassium to our diet. Studies have shown that too little potassium and too much sodium can lead to high blood pressure. A diet that has equal quantities of potassium and sodium is recommended for good heart health. Because bananas are rich in potassium and low in sodium, they can be consumed to prevent and treat high blood pressure.

The recommended daily potassium intake for a normal adult is 4.7 grams and bananas are an easy and delicious way to meet these requirements.

Bananas are a great vitamin B6 source. This vitamin helps the body to make hemoglobin, a vital component of blood. A deficiency in vitamin B6 can lead to anemia. Vitamin B6 helps in the production of white blood cells that fight infection, and thus maintains a healthy immune system. Vitamin B6 also helps convert carbohydrates to glucose and helps regulate blood sugar levels.

Vitamin B6 is also important for treating arthritis. A diet of only bananas for 3-4 days is used as a natural arthritis remedy. The patient can eat 8-9 bananas daily during this period and nothing else.

Bananas are said to be a great remedy for an upset stomach. If suffering from diarrhea, bananas should help because they are a binding food that makes stools harder. Bananas are also one of the most effective heartburn remedies. They are also beneficial for peptic ulcer; bananas neutralize the over-acidity of the gastric juices and reduce irritation of the ulcer by coating the lining of the stomach. Eating a ripe, mashed banana with a cup of milk in the morning has a soothing effect if suffering from heartburn and peptic ulcers.

Bananas can also help repopulate beneficial bacteria – acidophyllus bacilli – in the intestines and restore intestinal health.

Bananas are low in saturated fat, cholesterol, and sodium, and they are a great source of dietary fiber. A medium-sized banana provides as much as 16% of the daily recommended amount of fiber for an adult. Fiber keeps the digestive system functioning well, and also reduces the risk of coronary heart disease and type 2 diabetes.

A medium banana has about 100 calories, most of these from sugars, and this causes concern to those trying to lose weight. However, the fiber, potassium, vitamins B6 and C in bananas provide so many benefits that they should outweigh the carbohydrate concerns. Under-ripe bananas are a great option if you’re trying to lose weight as they contain what is known as “resistant starch” which doesn’t digest easily and as a result can suppress appetite and burn more fat.

As with any food, bananas should be consumed in moderation, as part of an overall, healthy, balanced diet and should be coupled with physical exercise, whether yoga or something more fun like the masala bhangra.

Sources

American Heart Association
University of Maryland Medical center
NIH Office of Dietary Supplements
NIH Medical Encyclopedia
American Diabetes Association
Home Remedies for Common Ailments (H. K. Bakhru)

Last updated on October 16, 2015

Category: Health

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