Banana is one of the most popular fruits across the globe. Besides its popularity, it is extremely healthy and delicious as well.
It is rich in several nutrients and most of it are essential ones that benefit your body with proper digestion, weight loss, and heart health.
Other than being healthy, it is also a convenient snack which you can carry with you every day to work.
There are literally tens and hundreds of varieties to bananas, and they vary in color, shape, and size.
Make sure you consume a variety that is not genetically modified and the ones that are grown organically to reap maximum benefits.
While there are many articles online that lists the benefits of bananas, most of the claims are just anecdotal with little scientific backing. So I decided to make a list that is completely backed by science and research studies.
So here are the top 10 science baked benefits of consuming bananas every day.
1. It is the source of vital nutrients
Like mentioned before bananas are a rich source of vital nutrients, minerals, natural fiber, and several antioxidants. Some of them include potassium, vitamin-C, B6, Magnesium, copper, manganese, protein, and fat.
An average-sized banana contains around 105 calories which get easily absorbed into your bloodstream.
2. It can moderate sugar levels
If you are diabetic then bananas are safe and tasty evening snack. The reason is it contains pectin, which is a type of dietary fiber and resistant starch, both of which helps to reduce your appetite after meals and makes you eat less.
A well-ripened banana has a moderate glycemic index value, which means consuming a few bananas every day will not spike your blood sugar levels in normal healthy individuals.
People with type-2 diabetes, however, should avoid consuming more than two well-ripened bananas a day.
3. It helps to improve digestive health
A regular normal-sized banana contains about 3 grams of dietary fiber, which is considered a fairly good source of fiber.
Bananas contain two major types of fiber: Pectin, and resistant starch.
Some research studies suggest that resistant starch found in unripe bananas nurture the good bacterias in the gut and improve your digestive health.
A few other studies suggest pectin has a unique property of protecting your gut against colon cancer.
4. It may aid weight loss
Though there are specific studies that link bananas directly to weight loss. However, we know for a fact that foods rich in fiber and has low levels of calories contribute to weight loss. And bananas fulfill both these conditions.
An average banana contains just over 100 calories, and it is loaded with all the vital nutrients, minerals, and dietary fiber.
Also eating bananas is extremely fulfilling and reduce your craving for more food, which makes you to eat less and put you on track with your weight loss goals.
5. It may protect your heart
Approximately 9 percent of banana’s nutrient value makes up for potassium, which is a vital nutrient to keep your blood pressure under control.
Unfortunately, a major portion of the modern diet lacks sufficient amount of potassium to fulfill your daily needs. Being rich in potassium, consuming bananas every day will help you to make up for the deficiency.
Right levels of potassium in your body will help to lower your blood pressure and reduces your risk of cardiovascular disease by nearly 27 percent.
Furthermore, bananas are also a rich source of magnesium, which is another vital mineral that protects your heart, and arteries from calcification.
6. It is a good source of antioxidants
Your body gets constantly bombarded by free radicals which results from bad diet, sunlight, and beauty creams. To combat these free radicals and to prevent inflammation, your body needs antioxidants.
Bananas are a rich source of gallocatechin, a very potent type of natural antioxidant, which potentially reduces the oxidative damages caused to your internal organs and skin.
7. It provides you with instant energy
How many times have you seen your favorite sports star munching on a banana on the field? Research studies found that bananas are very efficient in quickly refueling your body with energy and electrolytes.
Furthermore, bananas induce the secretion of hormones such as dopamine, and serotonin, both of these hormones act as powerful antioxidants and minimize oxidative stress, making you and your favorite sports star feel good and perform better.
8. It might improve your vision
One vegetable that might strike your mind when you hear the words vision and eyes is the carrot. It is considered as the go-to vegetable when you want to improve and protect your vision. This is due to the presence of high levels of Vitamin-A in carrots. However, carrots are not the sole source of Vitamin-A, bananas also do have a good amount of this vital nutrient.
Like other fruits, and vegetables rich in vitamin-A, bananas prevent macular degeneration, a condition that causes blurred vision, which cannot be cured after its occurrence.
9. It protects your bones
It might sound strange because bananas are not a good source of calcium or Vitamin-D, the two most essential nutrients to strengthen your bones and joints. Bananas, however, is found to contain a chemical compound called fructooligosaccharides, which is a nondigestive type of carbohydrates that nourishes the good bacterias in the gut and improves your body’s ability to absorb calcium.
10. It protects you from kidney cancer
A 2005 Swedish study linked consumption of enough fruits and vegetables to the reduction in the risk of developing kidney cancer. The study found that bananas were very effective in cutting down the risk of certain types of cancer including kidney cancer. According to the study, women who are four to six bananas a week reduced their risk for developing kidney cancer by nearly 50 percent.
Researchers believe the cancer-inhibiting property of bananas is attributed to the presence of high levels of antioxidant phenolic compounds.