Why adding bananas to your diet is a good idea?
Bananas are popular, healthy fruits that can be taken as a snack, drunk as a smoothie or made into different types of desserts. They provide essential nutrients like potassium, vitamins C and B6 and manganese. The nutritional breakdown of 1 medium-sized banana (100g) contains water: 75%, calories 89, protein 1.1 grams, carbohydrates 22.8 grams, fat 0.3 grams, sugar 12.2 grams and fibre 2.6 grams. They also contain various plant compounds that help reduce stress, inflammation, and your risk of chronic diseases such as heart disease. Here are some reasons to add bananas to your diet.
High fibre content that soothes stomach
Bananas contain water and pack a high fiber content. In fact, 1 banana contains around 2.6 grams of fiber, both soluble and insoluble. The soluble fiber aids in slowing down digestion, keeping you feeling fuller for a longer period of time. This is why you’ll find bananas as part of breakfast. Both the water and fiber present in bananas promote regularity and encourage digestive health. This reduces the chances of suffering from diarrhoea which can lead to a loss of water and electrolytes like potassium. The sweet and sour taste is also said to ease digestion, thereby supporting one’s gut health and building up the speed of metabolism.
Lowers blood pressure
Salt is the major cause of high and low blood pressure. Salt contains sodium and too much salt makes the body produce extra water to remove the excess salt which may cause blood pressure to rise. The salt content in bananas is low with a high potassium content making it the best fruit for those undergoing this condition. Potassium reduces strain on the heart. However, before using bananas to lower blood pressure, it’s best to consult a nutritionist before you add them to your diet. Too many bananas can be harmful to your health so always try to balance your consumption.
Helps fight anaemia
Bananas contain high iron content and are therefore good for people suffering from anaemia. Anaemic persons have a low number of red blood cells or haemoglobin in their blood which often causes fatigue, shortness of breath, and paleness.
High source of potassium
The potassium in bananas helps in regulating heartbeat, lowering blood pressure, and keeping the brain alert keeping your heart and brain healthy.
Lowers anxiety and stress
Bananas have tryptophan (11 grams in a medium-sized banana), “a precursor for serotonin”, which may be the most important brain chemical since it’s a natural antidepressant. Tryptophan is an amino acid that must be obtained from the diet since it can’t be produced by the body. Its sources are primarily animal or plant-based proteins.
According to studies, it has the ability to insomnia, anxiety and other mood-related issues like fatigue, irritability, anger, and aggression. They also have norepinephrine, used in the regulation of our “‘fight or flight response,’ thus regulating stress.
Helps to build lean muscle & aid in muscle recovery
Those who experience burnout after a workout where the muscles are either sore or not developing as expected, sometimes lack enough magnesium in their diet. Being a good source of magnesium, bananas can boost muscle contraction and relaxation, therefore, increasing lean muscle mass.
As you take more bananas, your magnesium levels increase, boosting lipolysis. Lipolysis is a metabolic process that allows the breakdown of body fat into glycerol and free fatty acids. Also, the potassium present in bananas is an electrolyte thus boosting muscle recovery. It also helps in strengthening muscle development and allows you to work out more and burn more body fat. Check out this source to find out more about the relationship between bananas, weight loss and whether there’s a relation between bananas and belly fat.
Improves your mood
Bananas contain at least 6% of your daily value of vitamin B9. Vitamin B9 is known to have the ability to fight depression due to the antidepressant properties present. It helps serotonin to permeate further and faster into the brain. Studies show that patients with depression have blood folate levels that are at least 25 percent lower than the percentage present in healthy people.
In more serious situations, a doctor might recommend increasing folate intake if you’re for those taking antidepressants, to ensure that their effects are evident. But, before taking any pills, whether antidepressants or any other type of medication, it’s always best to consult your doctor first. This prevents you from taking the wrong medication or combination of foods and medications that don’t go well together.
Bananas have many different nutritionals benefits. Just make sure that you don’t take too many of them.