• Home
  • Blog
  • Health Benefits of Banana, Nutrition, Diet Plan

Health Benefits of Banana, Nutrition, Diet Plan

09 September, 2022 Ananya Das

Original Blog Source: 3Meds.com

Health benefits of Banana

Bananas are among the most beneficial tropical fruits. These can be eaten throughout the year and enjoyed in all forms. Even each and every part of the banana tree is considered edible and is consumed in most parts of south and east India. Also, banana is available in many varieties around the world and each one has a unique taste and flavor.  All the health benefits that are possessed and provided by bananas attributes to their nutritional content. A raw banana contains more than 75% water and is rich with 23% carbohydrates, 1% protein, and 89 calories per 100gms of its serving. Apart from these, the banana is rich in nutrients, vitamins, and minerals. Sodium, Potassium, Phosphorus, and Magnesium are among the major mineral contents of bananas. But banana contains a very less quantity of fat.

Health Benefits of Banana

Banana is among the most healthy and tasty fruits in the fruit kingdom. It is rich in healthy nutrients and minerals and it is considered to be a great source of a healthy body. So, here let us look at some of the health benefits that can be enjoyed by eating bananas.

Enhances the kidney health

We all know that banana is a rich source of potassium. And potassium is very important for maintaining a healthy kidney and regulating blood pressure. So overall the potassium of bananas is very useful in enhancing kidney health, but still before enhancing your banana intake, do consult with your healthcare expert.

Aids in improving blood sugar levels

Banana has a good content of soluble fiber. This helps to maintain the blood sugar level after. It avoids the sudden spike in blood sugar levels and will slow down the digestion of food. This will help you feel full for a longer duration and thus reduce your frequent eating habit. Besides, diabetic people can also enjoy bananas but it is advisable to avoid eating more than one banana in a day.

Boosts your mood and mental well-being

Banana contains a nutrient called tryptophan. It is a nutrient that when enters in body, the body converts into a hormone called serotonin. Serotonin is a feel-good hormone. When released it leaves the body in a happy state and makes them energetic as well. Apart from that, those who suffer from insomnia are advised to eat bananas before going to bed. This is because the high vitamin B content of banana makes you feel relaxed and hence help you sleep better.

Strengthen the bones

We know that bananas are full of healthy nutrients and minerals. Some of them are so essential for healthy bones that eating a banana daily will suffice your daily requirements for those nutrients. Some of them include potassium, magnesium, and B vitamins. Besides 3meds suggests that banana also contains an essential prebiotic compound called fructooligosaccharide. It is very helpful for probiotic bacteria and helps them in producing digestive enzymes. These enzymes are known to promote the absorption of nutrients within the body and hence, improve your bone health.

Helps to improve male health

Potassium and B vitamins are certain nutrients available in banana that makes them very useful fruit for males. These nutrients are known to enhance the sexual health of males. It enhances their stamina and improves their sexual functioning. Besides, the Mg and Mn content of bananas is also very helpful in a healthy prostrate in males. This is because the lack of these minerals increases the risk of developing prostate cancer in them.

Restricted consumption of banana

Although banana is a very healthy fruit and is considered to enhance various health benefits for the body, still the amount you consume is very essential to take note of. Also, banana is not for all. Not everyone can consume bananas. There are various conditions that restrict the consumption of bananas. Some of the situations that demand the restricted use of bananas are mentioned below.

Digestive issues

A banana is a fruit that can be eaten by mouth without the need for any special care. But if you consume bananas more than the limit in a day, then there are chances of developing digestive problems. According to Wedmd, some of the common digestive issues that you may face due to excessive banana eating are bloating, nausea, vomiting, soft stools, and even stomach aches.

Those suffering from migraine

According to the experts at 3meds, if any person is suffering from migraine then he/she should avoid eating bananas. Because the banana is known to trigger the symptoms of migraine and worsen the situation with the patient.

Those trying to lose weight

If you are dieting and thinking of adding bananas to your diet chart, then that's a big mistake. Banana is a fruit that contains a good amount of potassium and fiber for sure, but it is also high in calories. According to WHO, a large banana contains at least 100 calories, and that's a lot to add to your diet while you are on diet. So, avoid eating bananas when trying for weight loss.

Chances of nerve damage

Banana is a rich source of Vitamin B6. This vitamin if consumed in excessive amounts then it can lead to nerve damage. Although cases of nerve damage are rare with overeating bananas, if you have a banana obsession or are a bodybuilder then this can be a serious problem.

Allergic individuals

Although the cases are very rare, bananas can cause allergies in many people. The individuals can suffer from itchy skin, hives, swelling, and even breathing problems. But these allergies may end as you seek medical help. So, make sure you understand first that you are not allergic to bananas, and then only you eat them. Besides, in severe and life-threatening cases, bananas can lead to anaphylaxis reactions.

How to add bananas to flavor-enhancing dishes?

Banana is an excellent source of various nutrients and minerals that are needed by any human body. Eating a banana daily before bedtime is a great idea, but every time eating the banana, in the same way, may seem quite boring and you may lose interest in the fruit. So, to help you with this, here we will discuss certain ways in which you can add banana into your diet and enjoy it daily.

Make banana smoothie

Banana smoothie or banana shake, whatever you call it. It is the favorite post-workout drink for most health enthusiasts. It is low in calories and rich in health benefits and taste. So, to make it just blend some banana with yogurt, milk, and honey and pour it into a glass and enjoy. It fills up the body with lots of potassium and calcium. And is also a really healthy option post-workout.

Turn it into ice cream

Banana ice creams are nowadays trending as a summer refreshment. It is also quite easy to turn your normal, healthy banana into yummy and cool ice cream. For this, you can just process the banana in the blender, mix it with some condensed milk, ice cubes, and cinnamon powder and freeze it overnight. Now consume it the next day. It is one of the favorite ways for mothers to make their kids eat bananas.

Mix it into fruit salad

Eating bananas alone is quite common and quite boring as well nowadays. But for a change what you can do is, just cut a few more fruits and berries of your choice and mix them with chopped bananas. Over them add some salt and pepper and if need some chat masala. This will not only enhance the taste of the fruit salad but also make you feel happy.

Try healthy toast with banana

Breakfasts are always the most important yet hectic meals for the day. Usually, we feel too lethargic to wake up and prepare a healthy breakfast. But wait, easy options also exist. You can try this healthy toast with banana toppings. Take two bread slices, toast them, spread your favorite Nutella over them and top it with banana slices. So, what can be a healthy as well as tasty breakfast option than this? Try it the next day for sure.

Conclusion

Banana is one of the most inexpensive, widely available, and nutrient-rich fruit. It contains a good content of potassium, fiber, and B vitamins. This makes the fruit a very versatile and useful commodity to be surely added to everyone’s diet. But along with various benefits, banana also comes with certain problems. Some of them are mentioned above. So, make sure you check on them before eating bananas. Besides, we have also suggested certain different ways in which you add bananas to your daily life. So, make sure you try one of them the next time you eat a banana. This will help you avoid the boring feeling of eating the same banana daily and also ensures your healthy growth.