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Last Updated on May 5, 2023 by Shabnam Sengupta
Bananas, scientifically named Musa acuminata Colla, are a popular fruit that belong to the Musaceae family. Cultivated in tropical and subtropical regions, bananas are the world’s fourth highest-valued food crop. They come in several varieties, such as apple, Cavendish bananas, Lady finger bananas, Pisang Raja, red bananas, and cooking bananas. Known for their rich source of beneficial nutrients, bananas are often called the perfect food for athletes due to their content of easily digested carbs, potassium, and magnesium. This article provides comprehensive information about bananas and their health benefits.
Health benefits of banana
Helps in digestion
Bananas are a good source of soluble fibre, which forms a gel-like substance during digestion and helps regulate blood sugar levels and appetite by slowing down the emptying of the stomach. Unripe bananas also contain resistant starch. The stomach doesn’t digest it and may have similar benefits. Despite their carbohydrate content, bananas are unlikely to cause major blood sugar spikes in healthy individuals. However, those with diabetes should avoid consuming large portions in one sitting.
Supports digestive health
Consuming dietary fibre may have various health benefits, such as improved digestion. Bananas, being a good source of fibre, provide approximately 3 grams of fibre per medium-sized fruit. Unripe bananas contain resistant starch, which acts as a prebiotic and feeds the good bacteria in your large intestine. Additionally, both ripe and unripe bananas contain pectin, a type of fibre that may prevent constipation and make stools softer. Although studies conducted in test tubes suggest that pectin may provide protection against colon cancer.
Supports heart health
Consuming potassium-rich foods may help lower blood pressure and reduce the risk of heart disease, according to older research and animal studies. They found up to a 27% lower risk of heart disease in those who consume plenty of potassium. Potassium is a mineral present in high amounts in bananas. This compound is important for maintaining heart health and normal blood pressure. According to multiple studies, individuals who consume 1.3 to 1.4 grams of potassium daily may have about 26% lower risk of heart disease. Additionally, bananas contain flavonoids, which are antioxidants that may also decrease the risk of heart disease.
High in antioxidants
Bananas are rich in antioxidants, such as flavonoids and amines, which help prevent oxidative damage to your cells caused by free radicals. This damage can lead to various health problems, including heart disease and degenerative illnesses. Antioxidants protect your body from the harmful effects of free radicals, which can accumulate over time and cause damage if their levels become too high in your body.
Makes you feel fuller
The soluble fibre present in bananas adds bulk to the digestive system and slows down digestion, which helps in keeping you full for a longer period. Bananas are also known to be relatively low in calories when compared to their size. As a result, they are considered a more satiating snack as opposed to processed or sugary boxed snacks. Although protein is a filling nutrient, bananas are not rich in this macronutrient.
Supports exercise recovery
Bananas are often considered an ideal food for athletes because they contain easily digestible carbohydrates and essential minerals like potassium and magnesium that act as electrolytes. When you sweat during intense exercise, you lose electrolytes, so replenishing your body with these minerals, such as by eating a banana, may help reduce muscle cramps and soreness.
Good for gastrointestinal health
Several studies have explored the therapeutic effects of bananas. It was identified as leucocyanidin as the active anti-ulcerogenic ingredient in unripe plantain banana. Bananas showed a good safety profile in promoting wound healing due to its antioxidant effect. According to research, dried plantain banana pulp powder may be a potent herbal drug for treating peptic ulcer disease.
Helps in neurological diseases
In a study, researchers investigated the effect of banana fruit extracts in protecting neuronal cells from oxidative stress-induced neurotoxicity. The findings of the study suggest that consuming bananas may potentially reduce the risk of developing oxidative stress-induced neurodegenerative diseases such as Alzheimer’s disease.
Antiviral and antifungal properties
Scientists discovered a lectin called BanLec in bananas that binds to high mannose carbohydrate structures found on viruses, suggesting it could be used as an ingredient in a microbicide to prevent the sexual transmission of HIV-1. Ho VS and Ng TB identified two proteins in emperor bananas that have antifungal properties by inhibiting mycelial growth. Meanwhile, other researchers evaluated the potential antiviral activity of extracts and fractions from Musa acuminata Colla on human herpesvirus types 1 and 2 and found that these extracts could potentially be used for antiviral therapy.
Conclusion
Bananas are a well-liked fruit that offer a range of potential health benefits. They contain fibre and antioxidants that may help improve digestion and heart health, as well as promote weight loss by being nutrient-dense, low in calories, and filling. Both ripe and unripe bananas can provide a sweet taste and contribute to overall health.
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