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Bananas are a real treasure of potassium, the nutritional value of which for the body was discovered thousands of years ago. It is one of the most popular fruits, containing many more valuable minerals and vitamins. We check what is really hidden in a banana, as well as how many calories it has.
- Bananas have a number of health-promoting properties, and their sweet taste encourages eating them
- These fruits help with peptic ulcer disease or anemia, and have a good effect on immunity
- Bananas, however, are not good for everyone
- More information can be found on the Onet homepage.
Banana – general characteristics
Bananas were probably cultivated as early as 7000 years ago in Malaysia and India. They then appeared in Africa, where they are still the main export product. Bananas for sale are picked unripe, in this condition they land on ships, where they mature along the way. For this reason, fruits found in Europe do not have as many vitamins and minerals as those that ripen in natural conditions.
Interestingly, the name comes from the Arabic word “banana” meaning “finger” referring to the shape of the fruit. Bananas are tropical fruits that are considered botanically as berries.
The size of a banana usually does not exceed 15 cm, although there are cases up to 30 cm in length. Bananas vary according to the species: degree of flouriness, sugar content, and use.
A dietitian will advise you whether it is worth eating bananas and how to incorporate them into your daily diet. Online consultation of contracts via the halodoctor.pl portal in a form convenient for you.
Banana – nutritional values
In the banana, we find primarily vitamins and minerals:
- vitamin A,
- vitamin C,
- B vitamins,
- vitamin E,
- vitamin K,
- calcium,
- potassium,
- magnesium,
- phosphorus.
Banana – pro-health properties
Many people wonder if bananas are healthy. It turns out that thanks to the appropriate content of vitamins, minerals and other nutrients (pectin or antioxidants), bananas should be included in the daily menu of every person. It is enough to mention here anemics or diabetics, for whom unripe bananas are the best solution. In addition, these fruits help you lose weight and can also improve your well-being.
Banana – a natural source of potassium
Bananas contain large amounts of potassium, thanks to which they help to normalize the level of blood pressure, relieve tension in the veins and arteries, thanks to which all our organs are much better oxygenated. Potassium has a positive effect on the prevention of atherosclerosis, heart attacks and stroke.
Pectin found in bananas is a natural blend of carbohydrates that lowers bad LDL cholesterol and detoxifies. Pectin as a nutrient also helps fight diabetes as it improves glucose tolerance. They lower glycemia in people with diabetes.
Bananas and anemia
Bananas also help fight anemia – all thanks to their high iron content, which plays a significant role in building red blood cells. Its composition also includes fructo-oligosaccharide, which is a prebiotic that supports the growth of desired bacteria in the large intestine.
Banana regulates the digestive tract, increases the absorption of nutrients, and also plays an important role in the prevention of diseases.
Banana and healthy eyes
Banana contains many valuable antioxidants and carotenoids that help reduce eye ailments such as night blindness, cataracts and glaucoma. In addition, they help in the fight against various degenerations.
Banana and peptic ulcer disease
Bananas should be included in the diet of people who struggle with peptic ulcer diseases (e.g. reflux) for at least two reasons. First, they have a very soft structure that does not irritate the stomach. Secondly, they neutralize stomach acids, which not only partially relieves pain, but also eliminates nagging heartburn. Besides, eating bananas causes the stomach to produce more mucus.
Banana in the fight against menstrual cramps
Due to the richness of magnesium, bananas are effective against menstrual cramps as they relax the muscles. In addition, the vitamin B6 contained in the fruit not only helps to relieve pain, but also to regulate menstrual cycles.
It turns out that the banana contains dopamine, which not only has a positive effect on mood, but also improves memory. The fruit also contains vitamin B6, as well as magnesium, which help you relax.
Banana is also a valuable source of tryptophan, which when broken down in the body releases serotonin called the happiness hormone.
The banana flavor is very popular and is often used in a variety of products. In the wide offer of medonetmarket.pl you will find, for example, Susz CBD Banana Haze 1g. This drought has a citrus-banana aroma, and additionally soothes, among others stress and anxiety.
Bananas – supporting immunity
In this case, the two vitamins that make up the banana are the most important: vitamin A and vitamin E, as well as vitamin B6. Their valuable properties include combating free radicals that can weaken the immune system, as well as actively participating in the production of antibodies and red blood cells.
Bananas are great as prebiotics, so it is worth reaching for them during antibiotic treatment.
One medium banana has only about 90 kcal and hardly any fats. In addition, they have a large amount of fiber to facilitate digestion.
Fiber keeps us full for a long time as it slows down the secretion of ghrelin (the hunger hormone), which is why it is the perfect solution for a snack during the day. A medium banana (100 g – 90 kcal) provides about 1.1 g of protein, 23 g of carbohydrates, 0.3 g of fat, 12,2 g of sugar and 2.6 g of fiber.
Unfortunately, bananas have a high glycemic index (51 points), so they should not appear in the diet of people struggling with diabetes. This data only applies to ripe bananas. In turn, unripe fruits have a glycemic index of 31.
Despite everything, the high fiber content (over 3 g) means that yellow oblong fruit can appear in the diet of people who are trying to lose unnecessary kilograms. In addition, fiber affects the feeling of satiety for a long time, so it is worth eating a banana as part of the second breakfast or snack.
The resistant starch contained in green unripe bananas is also related to the issue of diet. It’s a carbohydrate that works like dietary fiber. It is also worth mentioning that bananas can also be eaten during intense exercise, as they are an excellent source of energy.
In the gym, it is worth comparing the effects of a banana to an isotonic drink, which is also the main task of increasing the endurance of the body.
Pregnant women should not avoid bananas, on the contrary – eat them as often as possible, because they are a source of iron, so they prevent anemia.
In addition, bananas help fight morning sickness as well as heartburn. This is because bananas have the ability to neutralize stomach acid. They also contain folic acid, which helps minimize the risk of certain malformations, including neural tube defects.
Bananas can be given to children, not only because it is a healthy and tasty snack. It turns out that these fruits (like dried blueberries) help in the treatment of diarrhea in children.
This is due to pectin, which binds the food content, and potassium, which effectively facilitates the replenishment of electrolytes.
Many people are mistaken in thinking that a banana with dark spots on its skin is not suitable for eating. On the contrary, this is when it tastes best and has the greatest amount of health value.
The only controversy is the high glycemic index of ripe bananas. For this reason, diabetics should reach for unripe fruit.
It turns out that not only the sweet fruit has health-promoting properties, but also the banana peel, which is used primarily in the fight against warts and mosquito bites. It contains enzymes that alleviate puffiness.
Due to the richness of vitamins (A, E, D) as well as potassium, banana peel can be used as one of the ingredients of a natural face cream with a moisturizing effect.
In addition, banana peel can be used to whiten your teeth, but it is not a substitute for brushing your teeth. The secret is to rub the inside of your teeth. In addition, banana peel has been used in household chores (e.g. polishing silver) or as one of the components of plant compost.
Banana extract can be found even in cosmetics for daily care, e.g. in Bioherba Banana-Broccoli-Cucumber Cream for dry hands, available at a promotional price on Medonet Market.
Knowing how many health properties a banana has, it is worth considering which fruit is the best to buy. As has already been emphasized, diabetics should reach for unripe green bananas.
This also applies to people who are fit or are on a slimming diet. If we want to provide the body with energy quickly, we can reach for ripe bananas.
In this case, it is also worth mentioning banana chips – it’s best to check the product data on the packaging, because most manufacturers sweeten the snacks.
After purchasing a banana, it is best to wash it, because it may have been sprayed many times during transport with means that maintain the maturity of the product. The fruit is best kept in dark and cool places with access to fresh air. Then the bananas will stay fresh.
To extend the ripening period of the banana, you can wrap the tip of the banana with cling film. It also helps to tear overripe fruit from the clusters.
It turns out freeze-dried bananas contain the same valuable nutrients as fresh bananas. So you can successfully eat these frost-dried fruits. You can find them, for example, in the Crunchy fruits mix – crispy freeze-dried fruit, which you can buy at Medonet Market.