Banana benefits : 10 you need to know

Banana benefits: 10 you need to know

The benefits of bananas are many and varied, such as; Treating digestive problems and preventing many diseases, what are the most prominent benefits of bananas?

Bananas are one of the fruits that are eaten alone or are added to juices to give the juice a thick texture. Bananas are also used in making sweets and many dishes and are considered one of the main foods in many countries. What are the most important benefits of bananas?

banana benifits

The benefits of bananas are many, as it is one of the best natural sources of energy, simple sugars, and minerals that are important to the human body, and they include:

1- Rich in calories

One of the benefits of bananas is that it is one of the fruits rich in calories, as 100 grams of it contain approximately 89 calories, in addition to its richness in antioxidants, vitamins and minerals necessary for the human body.

2- Provides energy

The soft and easy-to-digest banana pulp contains simple sugars that are easy and quickly absorbed by the body, such as; Sucrose and fructose, and thus bananas are popular foods for athletes that provide them with the quick energy they need during exercise and in various sports matches.

3- Prevention of digestive problems

Bananas contain a high percentage of soluble fiber such as; Pectin, as the consumption of 100 grams of bananas provides the person with approximately 7% of the percentage of fiber that is recommended to be consumed daily, thus facilitating bowel movements and preventing digestive problems and many chronic diseases.

4- Prevention of constipation

The fact that bananas contain soluble fiber, in a high percentage, especially pectin, and a high percentage of water, as 75% of its mass is water, contributes to facilitating bowel movement and digestion in the body.

It also contains many simple, monosaccharides that encourage the secretion of many enzymes that facilitate digestion, and thus play a major role in preventing and treating constipation.

5. Strengthening the immune system

Bananas contribute to the prevention of many diseases and the strengthening of the immune system, and this is one of the most important benefits of bananas, as it contains antioxidants, especially carotene, flavonoids, and vitamin C, which are very important in strengthening the immune system, preventing many diseases and cancers, and fighting aging.

6 keeps the heart

Bananas are very rich sources of vitamin B6 (pyridoxine), which is very important for the safety of nerves, prevention of anemia, and maintaining the health of the heart and arteries, as 100 grams of bananas provide approximately 28% of the daily recommended amount of this vitamin.

7- It improves the psychological state

One of the benefits of bananas is that it calms the nerves and helps reduce depression, as it also contains tryptophan, and the body converts the aforementioned substance into what is known as the happiness hormone in the body (Serotonin), which helps to relax and improve mood.

For all this, bananas may have been known since ancient times as the fruit of philosophers or sages, as it helped them relax and meditate.

8- Rich in minerals

In addition to all this, one of the benefits of fresh bananas is that it is considered one of the richest fruits in minerals, such as:

Iron, copper, magnesium and manganese are essential for blood, strengthening bones and maintaining a healthy heart.

It is known to be one of the main sources of potassium, as potassium helps regulate blood pressure, heart rate, maintain cells, and conduct various vital processes.

9- Maintaining a healthy weight

One of the common and widespread information among people; The richness of bananas in starches and sugars may be a cause of weight gain and obesity, and thus we find that many people prevent themselves from eating it just because they start their diet plan.

However, in this they do not realize the extent of the benefit and the fiber that they may lose, while this may be a tool that helps them feel full and lose weight in a healthy and healthy way, and that bananas contain a large amount of water and soluble fiber that helps to feel full and thus reduce food later during the day, which may It is rich in calories.

Certainly, taking into account that one serving of bananas, which is approximately equal to a small banana, which is considered one serving of fruits, gives a person approximately 60 calories, and thus we have to plan a suitable calorie diet and include bananas during snacks and within the calculated quantity that ensures preservation A healthy weight or attainment.

10- Diabetics and bananas

Some people believe that a diabetic patient is prevented from eating some types of food, especially fruits that have a sweet taste, such as; Bananas and grapes, of course, is a common misinformation among people.

If a diabetic patient adheres to a proper diet that includes these fruits, then it will be easy to control and regulate the level of sugar in the blood. Bananas in particular may be a healthy option, as it contains a high percentage of water, which constitutes approximately 75% of its weight, and 23% of sugars. However, it is poor in protein and fat.

Thus, the diabetic patient should not take more of it, but he can take one pill a day with the rest of the foods, according to the proper and appropriate nutritional plan for him.

Banana nutritional value

After we got acquainted with the most important health benefits of bananas, it is necessary now to know the nutritional value of each 100 grams of bananas:

energy

89 calories

carbohydrates

22.84 gr

protein

1.09 gr

Fats

0.33 gr

fiber

2.6 gr

vitamin C

8.7 mg

Sodium

1 mg

calcium

5 mg

Iron

0.26 mg

Banana damage

Although the benefits of bananas are many and varied, you should pay attention to some things, for example, the greener the banana, the more starch it contains and the more difficult it is to digest, and from here it may be a cause of constipation at times, and thus we recommend eating yellow bananas in large quantities. Reasonable and commensurate with the daily need of the person.

How to store bananas

Bananas that have not yet ripened are usually kept away from the sun at normal room temperature for a day or two, after which they can be kept in the refrigerator inside plastic bags for a period of four to five days, knowing that they may become dark in color, but inside they are ripe and flavorful good.

Fresh bananas are sweeter and more nutritious than green, unripe bananas.