Bananas are among the most popular fruits in the world. And besides being delicious are also very nutritious. They’re full of nutrients and contain high amounts of fiber and antioxidants. We should eat about 1 to 3 servings a day get it’s full benefits. One serving equals about a medium banana (about 126g). One serving of banana contains 110 calories, 30g of carbohydrates and 1g of protein. A raw banana also provides a variety of vitamins and minerals:
Potassium 450 mg, Manganese 0.3 mg, Vitamin C 9 mg, Vitamin B6 0.5 mg, Dietary Fiber 3 g, Protein 1g, Magnesium 34 mg, Folic Acid 25 mcg, Riboflavin 0.1 mg, Niacin 0.8 mg, Vitamin A 81 IU, Iron 0.3 mg, Calcium 6 mg
Eating a banana also nourishes your body with antioxidants such as selenium, choline, calcium, vitamin A, folate, vitamin B6, copper, zinc, carotene, vitamin K, and riboflavin, which are known to fortify your cells against potentially harmful free radicals.
Bananas offers many health benefits! Here’s a few health issues that can be relieved from eating this delicious and incredible fruit everyday!! :
1- Gut health:
Bananas contains a type of fiber called pectin, which speeds up digestion and promotes the elimination of toxins and heavy metals from the body. In addition, their function is just like a probiotic (the good bacteria in your gut).
All these factors reduce flatulence while the sweetness of this fruit awakens the intestine and acts as a natural laxative for constipation.
Bananas are easy to digest and are known to ease stomach pain. They have a natural antacid effect and can relieve symptoms such as indigestion. This high potassium fruit also increases mucus production in the stomach which helps prevent the irritation of the stomach lining.
2- Stress:
Stress is a the cause of multiple diseases and has a great impact on our health. It speeds up our metabolism, which lowers our potassium levels. Potassium helps our body regulate its blood pressure and heart rate which can help towards calming us down. Potassium (and sodium) is also a necessary chemical used by our kidneys to filter the water we drink.
Balance can be restored with the help of a banana, which contains enough potassium, which will help normalize the heart rate, supply oxygen to the brain, and regulate the optimal amount of water in the body.
Bananas are also rich in B vitamins which helps soothe our nervous system, and magnesium which is another chemical known for lifting your mood.
3- Blood pressure:
Bananas are a nutritious and tasty option for helping lower blood pressure. Loaded with essential nutrients like potassium, fiber and vitamin C, bananas offer several benefits for cardiovascular health.
Their potassium content counterbalances sodium intake, promoting blood vessel relaxation. Which helps lowering the blood pressure and also reduces the risk of heart disease.
4- Premenstrual Syndrome:
Bananas are rich in vitamin B6, which has a positive effect on blood glucose levels, and vitamin B is proven to work well in PMS. It reduces pain in the abdomen and chest, reduces mood swings and water accumulation in the body. Bananas are one of the best food items that can be eaten to relieve menstrual cramps.
The potassium content in bananas is high and it will help to reduce your cramps. The magnesium and calcium present in bananas also help reduce menstrual pain. Bananas also have an enzyme called trypsin which helps eliminate excess water from your body, which also reduces the pain associated with menstruation.
5- Depression:
The high levels of tryptophan in bananas, combined with the B6 in banana peels, can help relieve some symptoms of depression and other mood disorders.
As it breaks down, Tryptophan turns into serotonin and melatonin, (two mood and sleep-regulating neurotransmitters) which can improve your mood. Vitamin B6 can also help improve sleep, which has a positive impact on mood over time.
6- Inflamation:
As mentioned above, Bananas contains a high content of potassium and magnesium, and research has shown that both of these minerals have the ability to reduce inflammation, help ease arthritis pain, and improve bone health. Getting the nutrients from the actual food may be more beneficial than the supplement.
7- Asthma:
Asthma is a chronic lung disease which manifests itself through shortness of breath, chest pain, and wheezing sound while inhaling. In this condition, your airways get inflamed and produce extra mucus causing difficulty in breathing.
Opt for bananas!! Bananas are jam-packed with antioxidants and potassium which helps relief from asthma symptoms.
It decreases wheezing in children suffering from asthma and improve their lung function, says a research published in the European Respiratory Journal.
8- Diabetes:
The American Diabetes Association recommend eating bananas and other fruit as they contain fiber. They note that eating fiber can help lower blood sugar levels.
The author of a 2018 review Trusted Source concluded that eating a high fiber diet could reduce the risk of type 2 diabetes and may lower blood sugar in those who already have the disease.
9- Preserving Memory:
Bananas contains tryptophan, an amino acid that may help preserve memory, boost a person’s ability to learn and remember things, plus can also regulate mood.
10- Cancer:
Laboratory investigation have suggested that lectin, a protein that occurs in bananas, may help prevent leukemia cells from growing.
Lectin acts as an antioxidant. Antioxidants help the body remove molecules known as free radicals. If too many free radicals build up, cell damage can occur, potentially leading to cancer. In 2004, researchers noted that children who consumed bananas appeared to have a lower risk of developing leukemia.
The study authors suggested that this could be due to the vitamin C content, as this, too, has antioxidant properties.
11- Ageing Skin:
Also know as natural botox, bananas contain vitamins A and C, which are essential for healthy, youthful-looking skin. Vitamin A can help reduce fine lines and wrinkles. It also helps to improve skin elasticity and skin texture, while vitamin C can help brighten and even out your skin tone.
So, if you want to keep those wrinkles at bay, you just need to eat bananas everyday!!! It will do the trick for you!!
12- Skin moisturizer:
Dry skin can trigger symptoms like itchiness and inflammation causing discomfort. With it’s rich potassium and moisture, bananas have the ability to combat dry skin by hydrating it!
13- Acne fighter:
Banana peels contain vitamins C and E, as well as potassium, zinc, iron and manganese, which can calm inflamed skin and reduce acne outbreaks. Rubbing banana peels on the face can not only fade acne scars but it also reduces acne break outs. Make sure to rub banana peels on your face or body every day and leave for 5-10minutes before rinsing. It may sting a bit, but use this method daily and you should see results within a few weeks.
14- Osteoporosis:
Bananas are a good source of magnesium, aiding in bone density and preventing osteoporosis. Additionally, they also provide vitamin C, which supports collagen production essential for bone structure and strength and are rich in potassium, that may benefit bone health by helping to conserve calcium, which is crucial for strong bones.
15- Anemia:
Anaemia is a condition in which the number of red blood cells (the haemoglobin) concentration within them is lower than normal. Anaemia occurs when there isn’t enough haemoglobin in the body to carry oxygen to the organs and tissues.
High in iron, bananas can stimulate the production of hemoglobin in the blood and helps in cases of anemia. Consume 1 banana (±100g) every day routinely can overcome the deficiency of red blood cells know as anemia.
16- Weight loss:
Bananas are good for weight loss because they have a great amount of fiber, which slows digestion and keeps you feeling full longer, which would reduce your calorie intake. Research has found that boosting fiber intake can reduce the risk of weight gain by up to 30%. Eat up to one banana a day as part of a healthy diet for weight loss.
17- Quit smoking:
Bananas can also help people trying to give up smoking. The vitamin B6 and B12, as well as the potassium and magnesium found in them, helps the body recover from the effects of nicotine withdrawal.
18- Wound healing:
Banana leaves have been used conventionally as wound dressing material in India as part of an ancient medical practice. With regard to its properties, like a large surface area and a waxy and cool surface, they were used in treatment of smallpox. Recent studies are done for scientific assessment of banana leaves as a wound dressing material in research and clinical settings. Banana leaves can become an alternative choice of dressing material in hospital and clinical settings where cost and availability of dressing material are important issues.
19- Erectile dysfunction and libido:
Bananas are an excellent source of bromelain and B vitamins, which regulate the hormone testosterone and increase libido, sexual performance, and overall stamina. It also helps fertility and treats erectile dysfunction. According to study, a Banana is a good source of carbohydrates, as it helps to boost energy levels, increase blood circulation to the male reproductive system, and improves libido effectively.
20- Increase sperm count and fertility:
Bananas are the obvious choices for increasing sperm production. This phallic-shaped fruit is rich in Vitamins A, B1 and C and magnesium and bromelain, which helps your body produce healthier sperm, as well as increase your sperm productivity and increase it’s mobility.
21- Eye health:
Bananas are delicious and essential to your diet for maintaining healthy eyes. They’re a rich source of vital nutrients that play a key role in preventing vision loss , such as Retinitis pigmentosa and macular degeneration, ultimately safeguarding against blindness.
These tropical fruits are tasty and packed with eye-friendly nutrients, including Vitamin A, Vitamin C, and fiber, all of which contribute significantly to overall eye health.
Vitamin A, found abundantly in bananas, serves a crucial functions for your eyes. It protects your eyes from harm, helps maintain normal vision, and even improves sight, making it an indispensable component of your diet.
22- Oral health:
Banana is one of the best fruits for your teeth. Not only does it stimulate saliva production, but it also helps clean away leftover food particles on your teeth after a meal. Bananas are a source of vitamin B6, which the body needs to produce antibodies. These antibodies help prevent gum disease. They also contain vitamin D and calcium, which can help strengthen teeths.
The naturally alkaline nature of bananas aids in regulating the mouth’s acidic pH levels. A healthy pH level and the prevention of enamel loss depend on this balance. In the mouth, bananas naturally neutralize acids. This may be especially helpful in lessening the acidic environment that feeds dental disease.
Banana peels’ mild abrasiveness can also serve as a natural teeth-whitening agent. Over time, rubbing the inside of a banana peel against your teeth may help lessen surface stains.
The natural sugars and nutrients in bananas create an environment that is less favorable for the development of cavities. They are, therefore, a snack alternative that is tooth-friendly.
23- Muscle Health :
Bananas are nutritious and particularly rich in water and carbs, both of which have consistently been shown to help improve exercise performance and recovery.
Eating carb-rich foods after exercising promotes the release of the hormone insulin, which helps shuttle sugar from your blood into your muscle cells, where it’s stored as glycogen. Most people can replenish their muscle glycogen stores fully before their next workout by simply eating carb-rich food, such as bananas, as quickly as possible after exercise.
The idea is that the carbs help stimulate your muscles ability to absorb or utilize protein, in turn increasing the creation of muscle and limiting its breakdown. When you’re working out, your muscles use up their glycogen, the body’s preferred fuel source, especially during high intensity workouts. After your workout, your body rebuilds glycogen stores and regrows those muscle proteins.
Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout. Banana is the perfect pre-workout and post-workout snack!!
24- Kidney health:
As a great dietary source of potassium, bananas could be especially beneficial for keeping your kidneys healthy. Bananas may reduce the risk of kidney stones, as they are rich in potassium, vitamin B6, magnesium and low in oxalates. Healthy kidneys make sure that the right amount of potassium stays in the body.
Although, damaged kidneys build up potassium in the blood, resulting in serious heart problems. Potassium is present in bananas, other fruits and vegetables. People with advanced kidney disease are usually advised to avoid eating too much or any of these.
25- Hair and scalp health:
Bananas are rich in potassium, which helps improve blood circulation and deliver essential nutrients to the hair follicles. This promotes healthy hair growth and might even help to prevent hair loss. They contain antioxidants that can soothe an itchy scalp and reduce flakes. If you need a natural remedy for dandruff, bananas are certainly your go-to.
They’re a natural conditioner that can help restore shine and lustre to dull, lifeless hair. Bananas contain vitamins and minerals that nourish and strengthen hair strands, leaving you with soft and silky tresses. They’re rich in natural oils, vitamins, and minerals that can help protect hair strands from damage and breakage. This can help prevent split ends and keep your hair looking healthy and luscious. They’re also a great source of vitamin C, which helps to boost collagen production, leaving you with a healthy, natural shine.
26- Reduces puffy eyes:
Just like cucumber, banana peels are also used and equally effective, to reduce eye puffiness. Freeze the banana peel for 15 minutes and then balance it for a few minutes under the eyes. Also, the potassium in bananas themselves can help counter the salt intake that can result in fluid retention. Grab yourself a banana for a healthy and beauty snack!!😉
27- Remove a splinter:
Like baking soda, banana peels and potato skins are thought to help with splinter removal by causing the skin to swell up and push the splinter out. Tape a piece of banana peel over the splinter and leave it to work its magic for 30 minutes. It’s all down to the enzymes in the peel that draw the splinter to the surface.
28- Polish leather:
Leather starting to look a little scuffed and dull? Rub the inside of a banana peel on anything made of leather to spruce it up. This can include dress shoes, a leather jacket, or even running shoes. The potassium in bananas will be absorbed into the leather and will help diminish any scuff marks. Then wipe away any remaining residue and buff with a microfiber cloth for a glossy, looking-like-new sheen. Banana peels are natural polishers.
29- Remove warts:
The high potassium content in the banana peel burns away the wart layer by layer, without damaging healthy skin or causing scars. Rub the peel on a wart to help eradicate it.
30- Improve your compost:
Banana peels will help introduce more calcium, sulphur, potassium, magnesium, phosphates and sodium into your compost which contribute to the healthy growth of plants. Bury pieces of banana skin under the plant you want to fertilise (as close to the roots as possible) and water the plant.
31- Soothes a headache:
Bananas are good for headaches because they deliver a dose of potassium, magnesium, B vitamins, and complex carbohydrates, all of which contribute to reducing headache pain. If a headache is due to dehydration, the fruits containing high water content can combat headache pain.
The potassium in the peel can help with headaches too. Put the peel in the freezer for an hour and apply one line to your forehead and one to the back of your neck. Leave it on until they become warm. And say goodbye to your headache!!
32- Help bruises:
Banana peels contain tons of antioxidants and potassium, both of which help heal dark spots or hyperpigmentation, leaving your skin looking healthier and more even.
Holding a banana peel over a bruise for 10 to 30 minutes will remove the black and blue colour from the bruise.
33- Polish silver:
The potassium in the banana peel can help clean metal objects. Blend the banana skin into a paste with a little water. Gently rub onto the silver with a soft brush, before rinsing and patting dry. Your silverware will be clean and shiny once again.
34- Soothe insect bites:
Bananas are known for relieving itchiness and other symptoms of bug bites, like swelling, as they’re high in potassium. Next time you’ve been bitten by a pesky mosquito, use a banana peel atop your bite.
35- Hangover cure:
Bananas are full of potassium which is something your body will be lacking after frequent urination and they also have a lot of vitamin B6 which is proven to help reduce hangover symptoms. Potassium is an important electrolyte that (along with sodium) helps the body maintain its fluid balance. Of course, alcohol is very dehydrating, so by eating foods with potassium like bananas, you can replenish the electrolytes you lost while boozing.
36- Natural energy boost:
Bananas are packed with potassium, fiber, vitamins, and the perfect amount of carbohydrates that provide you with a big boost of natural energy. Bananas give you energy – minus the fats and cholesterol.
They contain three natural sugars; sucrose, fructose and glucose, giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports.
37- Liver health:
Bananas can reverse fatty liver disease. They are a storehouse for vitamin B6, C and A and also high in resistant starch, which is good for liver health. Bananas are also high in fibre. Studies show that people who don’t consume enough dietary fibre are more likely to develop liver disease.
Now can you agree that bananas are super food?!!! Will you now include at least, one a day, into your healthy diet?!! Try it out, it can only do you good!!
