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   Bananas Benefits-

Banana Benefits

                Bananas are extremely healthy, suitable, very pleasant taste, and one of the most low cost fresh fruits we can buy. This creates them an better option for anyone enjoyed in eating healthy. While they are native or connected to Southeast Asia, they grow all over in several warm climates, creating them available worldwide. The Cavendish type, the most common type found in grocery stores, starting out firm and green but turns yellow, soft, and sweet as it ripens. Banana Benefits are very important topic in nowadays.

                   Bananas included many important nutrients and may benefits for weight loss, digestion, and heart health and others many problems related 

     11 - BANANA BENEFITS:

      Now, in this article we see about the science - based health benefits of bananas.

1. Rich in nutrients-

Nutrients in Banana 

                 Bananas included a fair amount of fiber and many antioxidants. One regular sized banana that means 125 grams also contains-Trusted Source

1. Calories: 113 calories
2. Fat: 0 grams
3. Protein: 1 gram
4. Carbs: 30 grams
5. Fiber: 2-3 grams
6. Vitamin C: 12%  of the Daily Value (DV)
7. Riboflavin: 7% of the DV
8. Folate: 6% of the DV
9. Niacin: 5% of the DV
10. Copper: 11% of the DV
11. Potassium: 10% of the DV
12. Magnesium: 8% of the DV

               One banana contains about 113 calories and including almost entirely of water and carbohydrates. They keep little protein and no fat. The carbohydrates in green, unripe bananas are mostly in the form of starch and resistant starch that is a part of not digestible fiber we will get to minimum. As the fruit ripens, its flavor becomes sweeter while its fiber content drops.

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 2. It May improve blood sugar levels-

2. May improve blood sugar levelsSourc2. May improve blood sugar levels

                   Bananas are high in soluble fiber. During digestion, soluble fiber dissolves in liquid to produce a gel. It’s also what gives bananas their sponge-like textureTrusted Source. Unripe bananas also contain resistant starch, which isn’t digested by our body. 

             Together these two types of fiber may moderate our blood sugar levels after meals. In addition, they may help regulate our appetite by slowing the emptying of our stomach.Sourc

                 That means the despite their maximum carbohydrates content, bananas won’t cause main spikes in blood sugar levels in healthy individuals. However, while people with diabetes can like bananas, it’s not recommended to enjoy a Maximum part in one sitting.

3. It May support digestive health-

Banana for digestive health

               We know that-  Dietary fiber related to several health applications, containing better digestion. One medium sized banana gives about 3 grams of fiber.Sourcefiber.TrustedResistant starch, the type of fiber found in unripe bananas, is a prebiotic. Prebiotics escape digestion and end up in your large intestine, where they become food for the beneficial bacteria in your gut.

Source             Preventing starch, the part of fiber established in unripe bananas, is a prebiotic. Prebiotics escape digestion and end up in our high intestine, where they become food for the applicable bacteria in our gut. 
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                Pectin is a fiber which is found in both ripe and unripe bananas may useful control constipation and softenSourc stools. Some test tube research even propose that pectin may help protect against colon cancer, although research in humans is still required to confirm this application.
Some test-tube studies even propose that pectin may help protect against colon cancer, although research in humans is still needed to confirm this benefittest-tube studies even propose that pectin may help protect against colon cancer, although research in humans is still needed to confirm this benefit 

4. It May aid weight loss-

Banana for weight loss

          There is No any study has directly tested bananas impacts on weight loss. However, this famous fruit does have many attributes that could  create it a weight loss - friendly food. Firstly, bananas have relatively few calories. The average banana has just over 100 calories, yet it’s nutritious and filling.

SourceEating more fiber from vegetables and fruits has repeatedly been linked to lower body weight and weight loss.

Sourc            Consuming high fiber from many vegetables and many fruits has repeatedly been linked to decrease body weight and weight loss.
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Trusted Sou                     Unripe bananas are packed with resistant starch, so they tend to be filling and lower our appetite. If you had like to contain unripe bananas in our diet, try using them as you had use Plantains. So, this is the most important banana Benefits.

Trusted plantains.SourceSource5. It May support heart health-

       Potassium is a mineral which is necessary for heart health, especially blood pressure management. Despite its importance, few people get enough potassium in their diet.

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                Bananas are a better source of potassium, with a medium-sized banana that means 125 grams gives 10% of the DV. Trusted Source

        A potassium rich diet can useful to decrease our blood pressure. In addition, according to oolder study and animal studies, people who eat plenty of potassium have up to a 27% lower risk of heartdisease.  Bananas included 8% of the DV for magnesium, another mineral that’s necessary for heart health. Bananas included 8% of the DV for magnesium, another mineral that is necessary for heart health.

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Trusted Sou          Magnesium deficiency may be related to an enhanced risk of heart disease, raised blood pressure, and high levels of fats in the blood. As such, it’s necessary that we get enough of the mineral from our diet or supplements.

6. Full of antioxidants-

Banana as antioxidant

                  Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception. They contain several types of potent antioxidants, including flavonoids and amines. These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses.

Trusted SourceThese antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses. 

Trusted SThese help prevent oxidative damage to your cells caused by free radicals. Without antioxidants, free radicals can build up over time and cause harm if their levels become high enough in your body.

7. May help you feel fuller-

            The soluble fiber in bananas may help keep you full by adding bulk to your digestive system and slowing digestionTrusted Source.  Additionlly, bananas are relatively low in calories for their size. Combined, the low calorie and high fiber contents of bananas make them a more filling snack than other foods like processed or sugary boxed snacks.

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             Proteins  is also filling, but bananas are low in this macronutrient. So, for a hunger-fighting snack, try eating a sliced banana with protein-rich foods like Greek yogurt, or blend a banana into a protein shake. It is also Very important banana Benefits.

 8. May improve insulin sensitivity when unripe-

             Insulin resistance is a significant risk factor for several chronic diseases, including type 2 diabetes. Several studies reveal that regularly eating resistant starch  for example, by enjoying unripe bananas that may improve insulin sensitivity. This could make your body more responsive to this blood-sugar-regulating hormone. However, more research investigating how the resistant starch in bananas might affect insulin sensitivity is needed.

Trusted Sou Trusted Source Trusted SourceHowever, more research investigating how the resistant starch in bananas might affect insulin sensitivity is needed.

9. It may Improve our Kidney health-

                 Potassium is important for healthy kidney function and blood pressure regulation. As great dietary sources of potassium, bananas could be usually beneficial when it comes to keeping our kidneys healthy.
As great dietary sources of potassium, bananas could be especially beneficial when it comes to keeping your kidneys healthy.SourceAs great dietary sources of potassium, bananas could be especially beneficial when it comes to keeping your kidneys healthy.

            One  study including over 5,000 people with early stage chronic kidney disease linked potassium to lower blood pressure and a slower progression of kidney diseaseTrusted Source. On the other hand, some people with late stage kidney disease or who are on dialysis need to restrict their potassium intake. If you fall into one of these categories, speak with your healthcare team before increasing your potassium intake.

10. May support exercise recovery-

Banana supported to Exercise recovery 

 

                 Bananas are sometimes known  as the perfect food for athletes. This is mostly cause of their content of simply digested carbohydrates, as well as the minerals like potassium and magnesium, both of which act as electrolytes

Trusted Sourc          If we lose electrolytes through our sweat during more exercise then it resupplying our body with potassium and magnesium after sweating, for example by eating a banana, may lower exercise-linked muscle cramps and soreness. 

Trusted Source                 Howevers scientific study on the impact of bananas on exercise performance, cramping, and exercise recovery is lacking.

                Nevertheless, bananas provide better nutrition before, during, and after exercise.

11. It is Easy to add to our diet-

        Bananas are not only the incredibly healthy but also one of the most convenient snack foods around. They creates a great addition to yogurt, cereal, and smoothies, and they work a treat as a topping on whole grain toast with peanut butter. We can even use them in place of sugar in our baking and cooking.

          Bananas are usually simple to eat and transport. They are usually good tolerated and easily digested. All we required to do is peel them, and you are best to go.

               So, this are the 11- Banana Benefits that are very important for our human Health.