Health Benefits of Banana Fruit: Nutritional Value and Uses

Bananas are one of the most celebrated fruits globally. They are known for their versatility, sweet taste and wide range of health benefits. This tropical fruit is packed with rich sources of vitamins, minerals and dietary fibres, making digestion super smooth and boosting energy.

In this blog, we will explore the advantages of banana fruit, its nutritional value and the varied uses of bananas in maintaining a healthy lifestyle.

Nutritional Value Of Banana

Properties Of Banana Fruit

Health Advantages Of Banana Fruit

The impressive nutritional content of bananas enriches them with a lot of health benefits, a few of which we will explore here:

1. Rich in Nutrients

Bananas have a very high nutritional content, with a rich percentage of carbohydrates, water, fibre and antioxidants. Additionally, they have almost negligible fat, making them a worthy addition to your diet. The high carbohydrate component of bananas makes them a very good source of energy.

2. Improve Blood Sugar Levels

Bananas are rich in soluble fibre, which helps improve blood sugar levels as it converts to a gel during digestion. These insoluble fibres are also responsible for bananas' sponge-like texture.

Even unripe bananas have a considerable amount of resistant starch content that your body doesn’t absorb during the digestion process. This indicates that in spite of being rich in carbs, it does not impact your blood sugar levels unless you are diabetic.

If you are diabetic, you can stick to smaller portions of bananas in your diet to prevent any spikes.

3. Supports Digestive Health

Dietary fibre significantly contributes to improving digestion. Unripe bananas have resistant starch that is not digested but stored in the large intestine and becomes beneficial bacteria.

Another important nutrient available in bananas is pectin, which helps prevent constipation and soften stool.

4. Aids Weight Loss

The nutritional value of bananas also plays a very efficient role in your weight loss journey. With a calorie level just above 100, bananas are nutritious and filling. The dietary fibre and resistant starch also keep you full for a longer duration, thereby reducing the quantity of your other high-calorie meals.

5. Supports Heart Health

The nutritious value of bananas includes high levels of potassium, which helps maintain healthy blood pressure. A medium-sized banana has almost 400 grams of potassium, which helps you meet 10% of your daily potassium need.

6. Bananas Are Good for the Skin

Bananas are rich in manganese, which is good for skin health. It helps boost collagen production and makes your skin and cells more resilient to damage. A medium-sized fruit can contain up to 13% of your daily manganese needs.

7. Bananas are a Major Source of Vitamin B6

Bananas provide about a quarter of your body’s B6 requirement from just a middle-sized banana. B6 helps your body in:

• Producing RBCs.
• Process amino acids
• Metabolises carbohydrates and fats and converts them into energy.
• Helps remove toxins from your liver and kidneys
• Maintain a healthy nervous system.

8. Preserving Memory and Boosting Mood

Banana uses include improving memory and mood since they are rich in tryptophan. Tryptophan helps preserve memory, boosts a person’s memory and regulates mood.

9. Prevents Kidney Disorder

The potassium in bananas helps improve kidney health and encourages urination. The presence of potassium, nitrate, and magnesium in banana plants also reduces the size of kidney stones. Magnesium prevents the formation of kidney stones.

10. Improve Insulin Sensitivity When Unripe

A significant risk in several chronic diseases, including type 2 diabetes. Studies suggest that regulated starch can improve insulin sensitivity, making your body more responsive to insulin injections.

Side Effects of Banana Fruit

While bananas are generally safe, they do have some side effects worth noting:

Consumers of Beta-blockers

Despite the banana’s nutritional content, people prescribed beta-blockers should consume bananas in moderation.

Beta-blockers are used to reduce the risk of cardiovascular diseases. This can lead to a rise in the body's potassium level, and too much potassium can exert more pressure on the kidneys to remove it from the blood.

Allergy

Some people are allergic to bananas. If you suffer from discomfort such as itching, hives, swelling, wheezing and more, you should definitely visit your doctor and get your allergies checked out.

Migraines

Bananas can trigger severe migraines in some people.

Digestive problems

Excessive consumption of bananas can lead to gastric and digestive issues and bloating.

Hyperkalemia

Overconsumption of bananas can also cause weak muscles and irregular heartbeat.

Sleepiness

Bananas contain tryptophan, which causes sleepiness. Consuming too many bananas can interfere with brain activities and lead to sleepiness.

Banana Uses – How to Make a Banana Smoothie?

Listed below are the steps to make a banana smoothie:

1. Gather Ingredients:

• 1 ripe banana
• Half an orange
• Plain or Greek yoghurt
• Water or Milk

2. Process

Add the banana, orange, yoghurt, and a splash of milk/water to a blender and blend until absolutely smooth. If you want a cold smoothie, add ice as per your preference.

Serve your smoothie in a glass and enjoy it right away, or keep it in a glass and refrigerate it to enjoy later. Store it in an airtight container. The ingredients might separate, but merely shaking it before consumption will do the trick.

Best Time to Enjoy the Nutritional Value of Bananas

Bananas can be consumed at any time of the day, but it depends on certain factors.

• Our metabolism is lowest at night, so it is better to avoid having bananas before you go to bed if you find them hard to digest. However, consuming bananas in a limited quantity can help improve your sleep cycle due to their tryptophan content.
• Bananas are acidic and, hence, should not be consumed on an empty stomach. Pair it with other foods for the seamless digestion of the fruit.
• Having bananas at night before bedtime can also lead to the formation of mucus if you are prone to cold symptoms. This can cause difficulty breathing.
• They are a very good addition to pre- or post-workout. Consuming them pre-workout helps generate quick energy, and post-workout helps with muscle recovery.

Who Should Avoid Eating Bananas?

Although the nutritional value of bananas is undeniable, not everyone can consume them. Here are situations in which you should avoid having bananas:

• Prone to Cold: If you are suffering from a cold or are prone to its symptoms, you should avoid eating bananas before going to bed, as they can generate more mucus and cause breathing problems.
• Diabetes: Due to their natural sugar content, people suffering from Type 1 diabetes should not be consuming unmonitored quantities of bananas.
• Kidney Patients: Excess potassium can create a lot of stress on your kidneys, causing it to build up in the blood. Hence, people with kidney issues should avoid having too many bananas in their diet.
• Those with Latex Allergies: People suffering from latex allergies can also react adversely to bananas.

Maximise the Nutritional Values of Bananas With the Right Health Insurance

Adding bananas to your diet is a thoughtful step forward towards a healthier tomorrow. Similarly, getting yourself and your family insured is also a big step towards a secure future.

With Reliance Health Insurance, you get benefits such as free annual health checkups, chronic disease management, a huge network of 10,000+ reliable hospitals, cashless claims and more.

By choosing the right health insurance plan, you can access quality healthcare without burning a hole in your wallet.

Frequently Asked Questions (FAQs)

1. What is the medical use of bananas?

   Bananas uses include helping lower blood pressure, boosting a person’s mood and potentially reducing the risk of cancer.

2. How many bananas do you eat per day?

   There is no hard and fast rule about how many bananas you should eat in a day, but avoid eating more than two bananas a day. Bananas are rich in carbohydrates and sugar, which can cause weight gain and digestive problems if eaten in excess.

3. Which vitamin is in bananas?

   Bananas are a rich source of vitamin B6 and Vitamin C. Hence, they are good for the skin and help regulate blood pressure.

4. Can I eat an egg and a banana together?

   Many people combine bananas with other high-protein foods, such as eggs or meat. Combining the two can cause fermentation and gas in the digestive tract.

5. What not to mix with bananas?

   Citrus fruits such as oranges, grapefruit, and oranges, when combined with bananas, can cause indigestion. This is because both bananas and citrus fruits are rich in acidic content.

6. What are the various banana uses?

   Bananas can be used to make smoothies, desserts, baked goods, and even as a natural sweetener in recipes.

7. What is the banana's nutritional content and benefits for athletes?

   Bananas are a quick source of energy and potassium, making them a good alternative for athletes who want to get an energy boost, prevent cramps and help with recovery.

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