Discover The Benefits Of Eating A Banana Every Day!

Nature has every sort of magic for us. It heals and provides multiple health benefits for the human body. Bananas have been part of our staple diets since ancient times, even though it is the main food of our monkey ancestors! Jokes apart, these yellow fruits are abundant with nutrients that can promote various functions in your body.

This article will elucidate the concepts of ‘9 reasons to eat a banana daily’ in a research-backed manner. Dive into the article and discover everything you need about bananas and their multiple health benefits!

Banana Nutrition Facts

Here are the nutrition facts for a medium-sized banana of approximately 118g. According to USDA FoodData Central search results, a banana contains around 105 calories. The other facts on nutrients are given below:

• Calories- 105 
• Sodium-1.2mg
• Fat-0.4g
• Fiber-3.1g
• Carbohydrates-27g
• Potassium-422mg
• Sugars-14.4g
• Protein-1.3g
• Magnesium-31.9mg
• Vitamin C-10.3mg

9 Reasons To Make A Banana Part Of Your Daily Routine

Daily consumption of bananas can lead to multiple health benefits. Some of these benefits include:

• Promotes digestive health-  A kind of fiber in a banana called pectin can normalize bowel function and control how quickly you digest carbohydrates. Bananas have also been shown to have a prebiotic effect on the gut causing to balanced gut microbiome. The presence of potassium in bananas can also help with nerve function inside the gut and prevent bloating.

• Controls blood sugar levels- Even though bananas have a sweet taste, they have a low glycemic index which makes them ideal for diabetes management. Also as they contain resistant starch, this can be ideal for long-term sugar management. According to research published in Diabetes Medicine journal, the consumption of bananas was found to be effective in regulating blood sugar in type 2 diabetic patients. 

• Supports heart health- Another reason for including bananas in your daily diet is that it is good for your heart. Bananas have large quantities of potassium which is known for blood pressure regulation. As per data released by NIH, too little potassium in the diet might be a contributing factor to cardiovascular disease. Also, the abundance of fiber in bananas can increase blood circulation and reduce blood cholesterol levels.

• Increases your energy levels- As it is abundant with potassium, banana consumption can be a healthy snack to boost your energy levels. Also, it has natural sugars such as fructose, sucrose, and glucose, it can be an ideal source of fat and cholesterol-free energy. Research published in Plos One journal explained that bananas are an excellent source of energy during exercise. 

• Protects bone health- Studies have shown that too little potassium can reduce calcium, which is an important mineral for the bones. Eating bananas can boost bone mineral density and prevent muscle cramps during heavy workouts. Also, other nutrients in bananas such as vitamin C and magnesium have proven to support bone mineralization and collagen synthesis.

• Might be effective for weight loss- Making bananas a part of a balanced diet can help with weight loss. Having high fiber content in bananas can improve satiety and prevent unhealthy cravings. On eating in moderation, it can also burn belly fat.

• Promoting kidney function– It is usually suggested as a remedy for treating kidney stones. The presence of high levels of potassium in the banana can balance calcium and oxalate content in your body which is beneficial for kidney functions.

• Supports skin health- Another benefit of consuming bananas regularly is that it can promote skin health. Bananas have high vitamin A that can moisturize your skin. Also, the potassium in bananas can brighten the skin and provide anti-aging effects on the skin.

• Reduces oxidative stress- According to a study published in Plant Foods for Human Nutrition journal explains that banana can prevent plasma oxidative stress. It has several antioxidant compounds that can reduce oxidative stress-induced neuronal cell membrane damage.

The Downsides Of Eating A Banana

It is not safe to eat too many bananas daily due to several reasons. Some of these are listed below:

• It might cause hyperkalemia- Hyperkalemia is a condition caused by consuming too much potassium. Research shows that this can lead to serious heart issues.
• It can cause digestive problems- Consuming too much bananas can lead to digestive issues.  It can lead to issues like abdominal cramps, bloating, gas, etc.
• Might cause unexplained weight gain- Even though a healthy amount of bananas can lead to weight loss, consuming too much reverses this. This may be due to increased calorie intake from consuming bananas.
• You might get constipated- Another downside of consuming too much banana is that it might lead to constipation. The high starch content of bananas can trigger this condition.
• Might cause allergic reactions- Certain people who are allergic to bananas can be affected seriously by banana consumption. The reactions can be visible as itching, swelling, nausea, vomiting, etc.

Also, people with kidney diseases, high blood pressure, pregnancy, migraines, etc should avoid consuming bananas. 

Conclusion

Bananas are a powerhouse of nutrients. Consuming bananas daily can lead to many health benefits. It is abundant with nutrients such as potassium, magnesium, and fiber.

Eating bananas can support digestion as they have higher fiber content and lower glycemic index. It can lower blood pressure as potassium is known to regulate blood pressure and higher fiber content can increase blood circulation.

Banana consumption is also related to blood sugar control and improved energy levels. Having higher antioxidants, can also reduce oxidative stress and support healthy aging.

However consuming too many bananas daily can lead to downsides like constipation, weight gain, allergic reactions, hyperkalemia, etc. Also, people with certain health conditions need to be wary of consuming bananas.

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