The Benefits of Eating Bananas
Banana is one of the most cultivated tropical fruits in the world. Bananas, which we sometimes eat to satisfy our sugar needs and sometimes to keep us full, are one of the most popular and most consumed fruits and attract attention with their high nutritional content. It is widely preferred among all age groups thanks to its easily digestible carbohydrate content and soft texture. Decongestant. It is known that this sweet nutritious fruit, which is also fondly consumed by children, has many health benefits. From the digestive system to bone health, from intestinal patients to cancer, from heart health to brain health, the benefits of banana consumption do not end counting. There are a lot of reasons to eat bananas every day.
The nutritional values of a medium-sized banana (average 120 g) are as follows:
* Calories: 105
* Oil: 0
* Carbohydrates: 27 g
* Protein: 1.3 g
* Fiber: 3.1g
* Sugar: 14.4 g
* Potassium: 422 mg
* Magnesium: 31.9 mg
* Phosphorus: 26 mg
* Selenium: 1.9 mcg
* Choline: 11.6 mcg
* Vitamin C: 10.3 mcg
* Folate: 23.6 mcg
* Beta carotene: 30.7 mcg
* Alpha carotene: 29.5 mcg
Banana is a fruit belonging to the Musaceae (Plantain) family, which has 50 species. There are many varieties of bananas all over the world. In ancient times, bananas, which had a red or green color, could be consumed by cooking. Later it was discovered that bananas are also delicious raw, they can also be consumed without cooking. In Turkey, the plantain variety of this fruit, which is usually consumed raw, has a green color and is consumed cooked.
Although the sale of bananas increases in general in autumn and winter, they can be found on counters in almost any season. Enzymes contained in the structure of bananas provide protection against hot weather conditions. After picking, bananas continue to ripen at room temperature. Storing it in a paper bag speeds up the ripening process. Although storing bananas in the refrigerator browns their skins, it makes the inside of the fruit last longer. Bananas, which acquire a brown color as they ripen, have a higher glycemic index (the rate of raising blood sugar). However, digestion is easier than raw bananas. At this point, the question “does a banana make you constipated?" the question of curiosity wins. Although raw bananas are likely to cause constipation due to the fact that they contain a lot of starch that will force digestion, the soluble fiber content of ripe bananas helps to increase intestinal motility. Since excessive consumption of bananas in infants and children can cause constipation, it is useful to consume portion-controlled.
The Power of Potassium
“What are the benefits of bananas?" when I say that, the potassium content immediately comes to mind. The potassium mineral, which is found in high amounts in bananas, is an important electrolyte that helps regulate fluid balance. Potassium helps muscles November and nerve cells respond. It regulates the heartbeat and balances the effect of sodium on blood pressure, which is important for maintaining normal blood pressure and heart function. While maintaining bone health as age progresses, it can also support reducing the risk of kidney stone formation. However, in individuals who need potassium restriction with kidney disease, the rich potassium content of bananas can negatively affect the heart rhythm by increasing blood potassium levels. For this reason, it is useful for these individuals to consult a dietitian before consuming bananas.
Balances Blood Pressure
Banana consumption has an effect on blood pressure. A diet low in sodium and high in potassium is important to balance high blood pressure. Potassium plays an important role in the regular functioning of the heart November, stabilizing blood pressure and reducing the load on the cardiovascular system. With the daily consumption of 1 medium-sized banana (average 120 g), you can meet about 9 percent of the potassium needs that should be taken daily.
Protection Against Cancer
Thanks to the lectin contained in bananas, it stimulates the immune system. Lectin, like an antioxidant, fights against free radicals that harm the body. Free radicals cannot accumulate in the body and cell damage does not occur. The development of cancer cells is prevented. Due to these properties, lectins protect against cancer.
Two Powerful Vitamins of Banana
Bananas are a rich source of vitamin B6. Vitamin B6 is the production of neural transmission that provides neurotransmitters, red blood cells production, carbohydrates and fats metabolized and turned into energy, to perform the functions necessary for the synthesis of proteins of the immune system, kidney and liver and enables you to perform their functions in a healthy manner. At the same time, it is important to provide vitamin B6 during pregnancy due to its place in cell division and development. Although bananas are not very associated, they are also a good source of vitamin C. With vitamin C, cells and tissues can be protected, iron absorption is facilitated, the body can produce collagen, reduces stress by controlling cortisol levels in the blood, increases the release of serotonin, showing positive health effects on cognitive performance.
Protects The Heart
Potassium, fiber, folate and vitamin C make bananas a powerful fighter in maintaining heart health. Studies have shown that the risk of cardiovascular diseases is lower in people with high fiber consumption, while the risk of death from ischemic heart disease is reduced in people with high potassium consumption.
Helps Balance Blood Sugar
Fiber helps to slow down the digestion and absorption of carbohydrates, helping to lower blood sugar levels. With a high-fiber diet model, it is possible to both reduce the risk of type 2 diabetes and maintain the blood sugar balance in individuals with type 2 diabetes. The fiber and vitamin B6 in bananas protect against type 2 diabetes. However, it is useful for diabetics to consume bananas in moderation and to take into account their carbohydrate consumption. It should be remembered that the glycemic index of bananas increases depending on ripening.
Support for the Digestive System
Water and fiber are very important for the healthy functioning of the digestive system. A medium-sized banana meets about 10 percent of the daily fiber requirement. Although bananas support the digestive system thanks to their high fiber content, they are considered triggers for inflammatory bowel diseases by causing gas, bloating and stomach cramps, according to some authorities. Bananas produce a protective mucus barrier against stomach acid. In addition to the antacid effects of banana used against ulcer patients, it also has a positive effect on eliminating the bacteria that cause stomach ulcers. The benefits of banana consumption are also seen when diarrhea (diarrhea). When diarrhea, the body experiences a loss of electrolytes such as water and potassium. Bananas can help in minimizing the effects of this loss. It is known that the fibers in bananas provide satiety, while the fiber and vitamin B6 content help with weight control. Bananas are also a rich source of fructooligosaccharides, which are prebiotics that feed probiotic bacteria in the intestine, and play an important role in regulating intestinal health.
The tryptophan contained in the banana is an essential amino acid involved in the synthesis of important compounds such as serotonin and melatonin. In this way, it has positive effects on mood, cognitive function and the regulation of sleep.
It Gives Energy, Provides Rapid Recovery
Bananas are among the most preferred fruits among athletes. Decapitated bananas are among the most preferred fruits among athletes Decapitated bananas. For rapid recovery after training and competition, it is of great importance to replace the water and electrolytes lost through sweat. Banana provides maintenance of electrolyte balance with its rich potassium content. At the same time, it helps to reduce muscle cramps and pain thanks to the potassium, magnesium and calcium minerals in November. Bananas, which have no fat and cholesterol content, have a high energy value. According to studies, the serotonin and dopamine contained in bananas improve the antioxidant capacity of athletes while increasing sports performance. Due to the fact that the banana does not contain enough protein, you can consume it with protein sources such as milk, yogurt, kefir at breakfast, Decoupage meals before and after sports, as you need.