What are the benefits of banana? What is Banana Good for?

Banana, which contains fiber as well as vitamins and minerals that may be beneficial for health, is one of the most important fruits in terms of nutritional value. It is a healthy source of potassium, vitamin B6, vitamin C and various antioxidants and phytonutrients. These nutrients, along with other components in bananas, may offer a variety of health benefits, from supporting heart health to providing energy.

What are the benefits of banana?

Banana, which is rich in important minerals and vitamins that help the body perform its critical functions, including potassium, also derives its benefits from its content. Although there is no strict rule, it is best to eat no more than one or two bananas a day. Eating more can lead to weight gain because it contains both carbohydrates and sugar. You can make the most of the health benefits of bananas by making sure you follow a balanced diet that includes a variety of fresh fruits and vegetables. The benefits of banana are as follows:

Increases Fiber Intake

It is recommended that people consume between 22 and 34 grams of fiber per day, although this varies depending on age and gender. Fiber is found in plant foods such as fruits, vegetables and whole grains. It is an important nutrient that helps support digestive and heart health. Consuming fruits such as bananas can help you meet your recommended fiber intake.

Supports Heart Health

Adding more soluble fiber to the diet, found in fruits, may lower cholesterol. Thus, it can reduce the risk of heart disease and stroke. The way soluble fiber does this is by binding to cholesterol molecules in the small intestine and preventing its absorption. Apart from its fiber content, bananas also contain potassium, an important mineral that helps manage blood pressure. A medium-sized banana contains 422 milligrams of potassium. This provides 9% of the recommended daily value (DV). Potassium intake increases urinary sodium excretion. It also helps reduce blood pressure by helping to relieve tension on blood vessel walls.

Supports Maintaining Digestive Health

Fiber generally helps maintain regularity and digestive health. Bananas contain soluble fiber and a special type of fiber called prebiotics. Both of these types of fiber are particularly helpful in supporting the growth of good bacteria in your gut. This helps your digestive system function smoothly. Bananas are also considered easily digestible food, which is part of the soft diet prescription for people experiencing gastrointestinal problems such as gas, diarrhea or vomiting.

Provides Energy

It supports energy levels in several ways. First, it is the source of carbohydrates, which are the body’s primary fuel source. The carbohydrate content in bananas is mainly starch when unripe. As it ripens, the starch content decreases while the sucrose (a type of simple sugar) content increases. Simple sugars easily enter the bloodstream and provide a quick burst of energy. Bananas also provide vitamin B6, which is essential for various body functions such as supporting energy metabolism and brain health.

Supports the Improvement of Muscle Function

It is a natural source of electrolytes such as potassium, which are necessary for the proper functioning of muscles. Insufficient blood potassium levels can cause muscle weakness. Adequate potassium is especially important for exercise. Because insufficient levels can cause fatigue in the muscles and the whole body and deterioration of exercise performance.

It is a source of antioxidants

Although bananas may not be the first fruit that comes to mind when it comes to antioxidants, they contain these beneficial compounds. Antioxidants occur naturally in many foods, especially plant foods such as fruits and vegetables. Antioxidants support the immune system. It helps protect cells from free radical damage caused by natural and man-made elements such as environmental toxins, ultraviolet rays, and chemicals produced by the body during metabolism. Banana contains vitamin C, a known antioxidant.

Green Bananas Offer Resistant Starch

Although green bananas are not generally eaten due to their tough texture and high astringency, the demand for green banana products such as green banana flour and green banana pulp is rapidly increasing due to their potential health benefits. One of the main reasons why people and researchers are interested in green bananas is their resistant starch content. Resistant starch is the portion of starch that resists digestion in the small intestine. Instead, it travels to the large intestine, or colon, where it is fermented by gut bacteria and essentially feeds the gut bacteria. According to research, resistant starch is similar to fibers. It may help improve gut health and blood sugar.

How to Consume Banana?

Bananas may help you meet the requirements of certain essential nutrients. Moreover, it is easy to include in a variety of meals. Can be stored at room temperature on the counter, away from sunlight. It ripens when stored here. Once they are at their ripest, they can be added to the refrigerator or freezer. You can choose the following methods to consume bananas:

• You can add sliced ​​bananas to your cereal or oatmeal for breakfast.
• You can blend fresh or frozen bananas with milk/water, other fruits, vegetables, protein powder or nut butters for a delicious and nutritious smoothie.
• You can spread mashed bananas on toast and sprinkle chopped hazelnuts or seeds and cinnamon on top.
• For an easy and nutritious breakfast or snack, you can combine it with protein sources such as milk, cheese, yoghurt, hazelnuts and hazelnut paste.
• To reduce sugar in your diet, you can use banana puree instead of refined sugar.
• You can freeze bananas that are about to rot and use them later to make smoothies or banana frozen yoghurt.

Nutritional Value of Banana

The nutritional value of 1 medium-sized banana, approximately 18 cm long and weighing 118 grams, is as follows:

• Calories: 105 kcal
• Carbohydrates: 27 grams
• Life: 3g
• Manganese: 0.319 milligrams
• Copper: 0.092 mg
• Potassium: 422 mg
• Magnesium: 31.9 mg
• Riboflavin: 0.086 mg
• Vitamin B6: 0.433 mg
• Folate: 23.6 micrograms
• Vitamin C: 10.3 mg

Bananas are particularly high in vitamin B6, a nutrient that plays a role in more than 100 enzymatic reactions in the body, including metabolism. Vitamin B6 also plays a role in brain development and immune function during pregnancy. Bananas are also a good source of other minerals and vitamins, especially manganese, a mineral that plays a role in energy production, bone health, reproduction, blood clotting and supporting the immune system.

What are the benefits of bananas for babies and children?

Banana is an excellent fruit for babies and children with its taste and nutritional content. Fruit, which is rich in fiber, supports the development of babies and children with its nutrients. The ease of consumption of bananas makes it an ideal food for mothers. The benefits of bananas for babies and children can be listed as follows:

• It provides the energy that babies and children need while playing and performing their daily activities.
• It offers a natural solution especially to the problem of constipation. Since babies’ digestive systems are sensitive, the fiber contained in bananas helps regulate bowel movements. It also soothes the stomach and facilitates the digestive process.
• Banana is rich in vitamin C. Vitamin C plays an important role in strengthening the immune system. It helps protect babies and children against infections, making their bodies more resistant to diseases.
• Banana is important for bone and teeth development with the calcium and magnesium it contains. Calcium intake during the growth periods of babies contributes to the healthy development of bones and teeth. Magnesium helps the body use calcium more effectively.
• Vitamin B6 found in bananas is critical for brain development and functioning. Vitamin B6 helps produce neurotransmitters in the brain. This supports the cognitive abilities of babies and children such as learning, memory and concentration.
• The stomach and intestines of babies and young children are more sensitive than adults. Banana can be easily prepared in puree form and is easy to digest. For this reason, it is one of the foods frequently preferred by mothers during the transition to complementary foods.

These benefits for babies and children make bananas a healthy snack and snack food. However, as with every food, you should avoid consuming excessive bananas and add them to your nutrition program as part of a balanced diet.