Nutritional value per 100 g (3.5 oz)
- Energy 371 kJ (89 kcal)
- Carbohydrates
- 22.84 g
- Sugars 12.23 g
- Dietary fiber 2.6 g
- Fat 0.33 g
- Protein
- 1.09 g
- Vitamins Quantity % DV
- Vitamin B6 31% 0.4 mg
- Folate (B9) 5% 20 mg
- Choline 2% 9.8 mg
- Vitamin C 10% 8.7 mg
- Thiamine (B1) 3%0.031 mg
- Riboflavin (B2) 6%0.073 mg
- Minerals Quantity
- Iron 2% 0.26 mg
- Magnesium 8% 27 mg
- Manganese 13% 0.27 mg
- Phosphorus 3% 22 mg
- Potassium 8% 358 mg
- Sodium 0% 1 mg
- Zinc 2% 0.15 mg
Are bananas healthy for you?
One of the most common and useful fruits available is the banana. Technically
speaking, this tall, golden-yellow fruit is a berry. It is a member of the
Musaceae family, which is typically found throughout India. The banana is a
significant fruit in India. It can be used to a variety of sweet meals,
including salads and desserts. It can be eaten as ripe fruit or raw. Manaker
says that "bananas can definitely be a healthy part of a balanced diet."
Consume This, Not That! They offer important vitamins, are a source of fiber,
and are a natural source of carbohydrates. "Bananas are a good source of
fiber, potassium, and vitamin B6, as well as many antioxidants," she
continues. "Fiber is essential for gut and heart health as well as overall
health, yet many of us fall short of the daily fiber recommendations of 21–25
grams for women and 30-38 grams for men.
1. This may boost energy and aid in weight loss.
According to Best, natural sugars like glucose, fructose, and sucrose found in
bananas might provide you a rapid energy boost. Furthermore, studies show that
the magnesium in bananas may naturally help boost their energizing properties
because this nutrient can support healthy metabolic function while also
assisting in metabolism, a physiological process where your body breaks down
fat stores and converts it into energy.
2. Bananas help protect against disease:
Three main forms of carotenoids, beta-carotene, provitamin A carotenoids, and
alpha-carotene, are present in bananas. These can be converted into vitamin A
by our body. Studies demonstrate that eating foods high in carotenoids can
help prevent serious diseases like diabetes, several heart diseases, and
cancer.
3 .Aids in the battle against anemia:
Bananas are beneficial for those with anemia because of their high folate
level. The daily eating of bananas may lessen anaemia-related fatigue and
colorless. An additional B vitamin is folic acid, generally known as folate.
Megaloblastic anemias include those brought on by a deficiency of folate or
vitamin B12, respectively. These anemias result in abnormal red blood cell
development. They are enormous. we must at least eat two(2) banana.
4. Better mood and sleep:
Tryptophan, an amino acid found in bananas, can help elevate mood and lessen
depressive symptoms, according to Best. Studies also link magnesium
consumption to enhanced mood, cognition, and sleep quality, in addition to
tryptophan. Goodson claims that eating bananas will give you 9% of your
recommended daily intake of magnesium.
5. Supports muscle recovery after exercise:
Bananas are high in potassium, which supports muscle recovery after exercise.
Consuming bananas after working out may assist your muscles become stronger
and enable you to workout more. If we consume 2 banana before workout it give
us to energy and we can lift more weight in gym banana removes laziness in our
body and we feel more energetic. Bananas are a great post-workout snack for
athletes and exercisers because they restore potassium that are frequently
lost in sweat and may help to prevent cramping.
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According to research, magnesium is a vitamin that can help with protein
synthesis, muscular relaxation, and contraction, all of which are important
for developing lean muscle development.
6. Could enhance kidney health:
Potassium is essential for maintaining good kidney function and controlling
blood pressure.Bananas are a fantastic dietary source of potassium, which may
be particularly advantageous for maintaining kidney function.research
Potassium was associated with lower blood pressure and a slower progression of
renal disease in a Trusted Source study including more than 4,000 individuals
with early stage chronic kidney disease. However, some people need to limit
their potassium consumption if they have advanced kidney disease or are
receiving dialysis. Before boosting your potassium consumption, see a
healthcare provider if you fit into one of these groups.
7 .Potassium:
Potassium can be found in abundance in bananas. Potassium controls the flow of
nutrients and waste materials into and out of cells and aids in maintaining
the body's fluid levels. Additionally, potassium aids in the response of nerve
cells and muscular contraction. It maintains regular heartbeat and helps
lessen the impact of sodium on blood pressure. As people get older, potassium
may lessen their risk of developing kidney stones. In turn, sound kidneys
guarantee that the proper potassium level remains in the body.
Potassium, which is found in medium-sized bananas in amounts of 422 mg, is a
trusted source. It is better to make an effort to obtain potassium through
food sources, such bananas. Otherwise, it is possible to buy potassium
supplements online.
8. Helps Boost Testosterone Levels:
Because of the enzyme bromelain, bananas may help bolster testosterone levels.
This fruit also contains antioxidants and boosts your energy levels, making it
an excellent choice for a snack.
Advice about eating and serving
Ripe bananas should be mashed and used in place of butter or oil in baked
items.
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