Native to Southeast Asia, banana has seen its culture spread to the Indian Peninsula, the Pacific Islands and Africa. Consumed raw or cooked, it has many health benefits, in addition to being healthy and delicious. It can be added to a fruit salad, prepared in a smoothie or cooked in a cake.
In addition to its culinary virtues, bananas can improve heart health, facilitate digestion and weight loss. But it has many other scientifically proven benefits that we will summarize in 11 points.
Banana is an excellent source of nutrients and vitamins
Banana is rich in potassium, magnesium, manganese, copper, vitamins B6 and C as well as carbohydrates and fiber and contains little protein and fat. The common banana known as Cavendish is rich in antioxidants. According to studies, the antioxidant capacity of bananas has been demonstrated thanks to its content of gallocatechin and dopamine.
Banana helps to moderate blood sugar
Banana, in addition to the sugar and starch it contains, is rich in fiber. Thus, thanks to pectin and starch and vitamin B6, it helps to moderate blood sugar, reduce appetite and slow down the emptying of the stomach. Obviously, this can not apply to people with diabetes 2 who should monitor their blood sugar by avoiding eating ripe and sweet bananas.
Banana helps improve digestive health
The richness of fiber banana, including pectin and starch, improves digestion and protects the body from colon cancer.
Banana helps to lose weight
Low in calories, the banana contains only 89 calories / 100g and promotes weight loss, since it has a satiating effect, because of its high fiber content. Moreover the starch it contains is considered according to a study as a miracle food promoting weight loss. This research was based on the effects of resistant starch on body weight, energy intake and energy expenditure to determine the evidence of its capabilities.
Banana improves heart health
Banana is an excellent source of potassium and helps reduce blood pressure. High potassium intake reduces the risk of cerebrovascular disease and cardiovascular disease by 21%.
In addition, its high magnesium content also helps maintain good heart health.
Banana is a powerful antioxidant
Antioxidants, found in bananas, including dopamine and catechins, reduce the risk of diseases such as heart disease and degenerative diseases by reducing the damage caused by free radicals. Similarly, and according to one study, bioactive compounds of banana have considerable health benefits and protect the body from oxidative stress and diseases related to aging.
Banana has a satiating effect
According to studies, banana, according to its maturity, is rich in fiber and has a satiating effect and reduced appetite thanks to its starch and pectin content.
Banana can improve insulin sensitivity
According to one study, green, immature bananas are high in starch and have a low glycemic response compared to ripe bananas. Thus, and according to another research, resistant starch could improve insulin sensitivity by 33 to 50%, although further research is needed to provide more evidence regarding this ability.
Banana could improve kidney health
The potassium contained in the banana helps maintain the health of the kidneys. According to a study of Swedish women, fruit and vegetables, including bananas, have been shown to be effective in reducing the risk of renal cell carcinoma.
Banana is the ideal food for athletes
Because of its mineral and carbohydrate content, bananas are the ideal food for athletes. In addition, it helps reduce cramps and maintain endurance during exercise. In fact, according to one study, bananas are considered energy sources during exercise.
Banana is suitable for all diets
The banana is an excellent snack, during a small hunger and thus avoids nibbling. It adapts to yogurt and cereals and can replace sugar in some pastries. Another advantage of banana is that it can be easily transported and consumed and contains very little pesticides because of its thick skin that protects it.
