Bananas are one of nature’s great snack food, loaded with essential vitamins and minerals such as calcium, potassium, magnesium, iron, riboflavin, niacin, manganese and B6.
Have you ever wondered how many calories in a banana? As per facts, one regular size banana has 72 to 120 calories. From which 90% comes from carbs, and the rest is from protein, fat, and water.
The health benefits of banana include helping with arthritis, kidney, urinary disorders, anemia, tuberculosis, dysentery, weight loss, reducing obesity and much more.
Banana is also beneficial with menstrual burns and problems. Most health experts advice to eat a banana daily for reducing blood pressure, ensuring healthy eyes, detoxifying the body, improving heart health and boosting immunity.
Banana Nutrition Facts:
Bananas have zero fat and cholesterol and are a rich source of potassium, protein, carbohydrates, and fiber. Banana contains vitamins like vitamin B6, vitamin C, niacin, riboflavin, and pantothenic acid.
An average sized banana contains about 100 calories and as I mentioned earlier, over 90% of that is coming from carbs. Bananas also contain some fiber, about 2 to 4 grams. You Should know one fact that the ripeness of the bananas may change the carb content, the greener and more unripe it is less digestible carb content.
1 medium-size banana (7” to 7/8” long 118 grams) also has:
Vitamin B6: 33% of the RDI.
Potassium: 9% of the RDI.
Vitamin A: 2% of the RDI.
Vitamin C: 17% of the RDI.
Calcium: 1% of the RDI.
Magnesium: 8% of the RDI.
Copper: 10% of the RDI.
Manganese: 14% of the RDI.
Net carbs: 24 grams.
Fiber: 3.1 grams.
Protein: 1.3 grams.
Fat: 0.4 grams.
Sugar: 14.43 grams.
Health Benefits of Banana:
1. Weight Loss
Banana contains the great carbohydrates in the form of resistant starch – the sort
that supports each weight loss and weight maintenance. Moreover, they are filled with
fiber that keeps you full for longer and is also low in calories.
Bananas have a low to medium glycemic index and so, keep your metabolic rate in control. By keeping your blood glucose levels and metabolic rate in control, your body can burn a lot of fat for energy.
2. Good for Heart Health
High fiber foods are said to be smart for the heart. according to a study done by
The University of Leeds in the UK, increasing the consumption of fiber-rich foods such as
bananas will lower the danger of each upset (CVD) and coronary heart disease (CHD).
Apart from that bananas are rich in potassium, which is an essential mineral for a healthy heart and helps in keeping blood pressure controlled. If facts to be believed, people who add plenty of potassium in their diet have up to a 27% lower risk of heart disease.
3. Improved Digestion
Bananas act as a prebiotic, stimulating the expansion of friendly bacterium inside the
gut. They also produce digestive enzymes to help in gripping nutrients. High fiber in
bananas will facilitate normalize gut motility.
According to Ayurveda, banana has both sweet and sour mix taste. The sweet taste is
said to originate a way of heaviness but the sour taste is known to stimulate Agni (the
digestive juices), thereby supporting digestion and helping in a build up metabolism.
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4. Good for your Skin
Banana contains rich in potassium and moisture, it will hydrate and moisturizes dry skin, making it soft and supple. It conjointly contains manganese, potassium, and vitamins E and C, that all promote clear glowing skin.
Bananas also called nature’s Botox, contain super wrinkle fighting nutrients that facilitate fade age spots and prevent fine lines and wrinkles from forming.
5. Improved Immunity
Recent Japanese analysis linked bananas that are fully ripe (with dark spots) to a
production of a compound referred to as TNF–a. this is often a protein believed to have
the potential to increase white blood corpuscle count, so enhancing your immunity and
combating cancerous cell changes.
6. Good for Bone Health
Bananas contain several nutrients like vitamin C, vitamin B6, and potassium that are useful for good bone health. Also, it contains rich amounts of Fructooligosaccharide. Fructooligosaccharide may be a prebiotic compound that helps probiotic bacterium to provide digestive enzymes and vitamins.
These vitamins and organic process enzymes to promote the body’s ability to absorb nutrients as well as calcium. Due to the very fact that calcium is incredibly necessary for bone health, higher calcium absorption makes the bones that far more healthy.
7. Boost Mood
Bananas contain tryptophan an amino acid which can play a role in preserving your memory and boosting your mood. Tryptophan also beneficial as our brain converts its into happiness hormone “Serotonin”. The fruit’s high vitamin B6 content can help to relieve anxiety and stress.
8. Prevent Asthma
Insert about seven cloves into a peeled banana, cowl and keep overnight. Next morning, eat the banana and cloves. Don’t eat anything for an hour, then drink one cup of hot water with one teaspoon of honey. This will definitely energize the lungs and may reduce unhealthy asthmatic.
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9. Powerful Weapon Against Anemia
Banana contains digestible iron, folic acid, and B12, all of that are very helpful in the treatment of anemia. Drizzle honey over the bananas because it is rich in copper that helps in iron absorption.
Anemia is not a disease it just a lack of iron level in the body. A banana is a great source of iron, it stimulates the production of hemoglobin in the blood and also produces red blood cells which help fighting Anemia.
Bananas can also help people stop smoking. It contains vitamins B6, B12, as well as potassium and magnesium which help the body recover from the effects of nicotine withdrawal.
So if you are thinking about quitting nicotine intake seriously, then start eating bananas every day.