Bananas is one of the fruits that can be eaten alone or added to juices to give the juice a thick consistency.
Bananas are also used in the manufacture of sweets and many dishes and are considered a staple food in many countries. What are the most important benefits of bananas?
banana benefits:
The benefits of bananas are many, as it is one of the best natural sources of energy, simple sugars, and important minerals for the human body. They include:
1- Rich in calories:
One of the benefits of bananas is that it is a fruit rich in calories, as 100 grams of it contain approximately 89 calories, in addition to being rich in antioxidants, vitamins, and minerals necessary for the human body.
2- Provides energy:
The soft and easily digestible banana pulp is characterized by containing simple sugars that are easy and quickly absorbed by the body, such as; Sucrose and fructose (Fructose).
Thus, bananas are one of the popular foods for athletes that provide them with the quick energy they need during exercises and in various sports matches.
3- Preventing digestive problems:
Bananas contain a high percentage of soluble fiber such as; Pectin: Consuming 100 grams of bananas provides a person with approximately 7% of the fiber recommended to be consumed daily, and thus facilitates bowel movement and prevents digestive problems and many chronic diseases.
4- Prevention of constipation:
Bananas contain a high percentage of soluble fiber, especially pectin, and a high percentage of water, as 75% of its mass is water, which makes it contributes to facilitating bowel movement and digestion in the body.
It also contains many simple monosaccharides that encourage the secretion of many enzymes that facilitate digestion, thus playing a major role in preventing and treating constipation.
5. Strengthening the immune system:
Bananas contribute to the prevention of many diseases and to strengthening the immune system. This is one of the most important benefits of bananas.
They contain antioxidants, especially carotene, flavonoids, and Vitamin C, which are very important in strengthening the immune system, preventing many diseases and cancers, and fighting aging.
6- Maintains the heart:
Bananas are considered a very rich source of Vitamin B6 (pyridoxine), which is very important for nerve health, preventing anemia, and maintaining the health of the heart and arteries, as 100 grams of bananas provide approximately 28% of the daily recommended amount of this vitamin.
7- Improves the psychological state:
One of the benefits of bananas is that they soothe the nerves and help reduce depression, as they also contain tryptophan, and the body converts the aforementioned substance into what is known as the happiness hormone in the body (Serotonin), which helps to relax and improve the mood.
For all this reason, bananas may have been known since ancient times as the fruit of philosophers or sages, as it helped them relax and meditate.
8- Rich in minerals:
In addition to all of this, one of the benefits of fresh bananas is that it is considered one of the richest fruits in minerals, such as:
Iron, copper, magnesium, and manganese are necessary for blood, strengthening bones, and maintaining heart health.
It is known to be one of the primary sources of potassium, as potassium helps regulate blood pressure and heart rate, maintain cells, and conduct various vital processes.
9- Maintaining a healthy weight:
Among the widespread information among people, the richness of bananas in starches and sugars may cause weight gain and obesity, and thus we find that many people prevent themselves from eating it simply because they started their diet plan.
However, they do not realize the extent of the benefit and the fiber they may lose, while this may be a tool that helps them feel full and lose weight safely and healthily.
Bananas contain a large amount of water and soluble fiber, which helps them feel full and thus reduce food later during the day, which may Be rich in calories.
Certainly, taking into account that one serving of banana, which is approximately equal to a small banana, which is considered one serving of fruit, gives a person approximately 60 calories, and thus we must plan a diet that is appropriate in calories and includes bananas during snacks and within the calculated quantity, which ensures the maintenance of A healthy weight or reaching it.
10- Diabetics and bananas:
Some people believe that a diabetic patient is prevented from eating some types of food, especially sweet-tasting fruits, such as; Bananas and grapes, and this is of course common misinformation among people.
If a diabetic patient adheres to a healthy diet that includes these fruits, it will then be easy to control and regulate the level of sugar in the blood.
Bananas in particular may be a healthy option as they contain a high percentage of water, which constitutes approximately 75% of their weight, and 23% of sugars. However, it is poor in protein and fat.
Therefore, a diabetic patient should not eat too much of it, but he can take one pill a day with other foods, according to the proper and appropriate nutritional plan for him.
Nutritional value of bananas
After we learned about the most important health benefits of bananas, we must now know the nutritional value of every 100 grams of bananas:
energy
89 calories
Carbohydrates
22.84 grams
Protein
1.09 grams
Fats
0.33 grams
Fiber
2.6 grams
vitamin C
8.7 milligrams
Sodium
1 milligram
Calcium
5 mg
Iron
0.26 mg
Banana harms:
Although the benefits of bananas are many and varied, some things must be paid attention to. For example, the greener the banana, the greater the amount of starch it contains and the more difficult it is to digest. Hence, it may be a cause of constipation at times, and thus we recommend eating yellow bananas in large quantities. Reasonable and commensurate with a person’s daily needs.
