Banana – Health Benefits

Banana

       Banana is very much a staple fruit of India. It is very cheap and available throughout the year unlike the other fruits. 

Nutritional value

      One medium banana (125gms) contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. Bananas are naturally free of fat, cholesterol and sodium.Bananas provide a variety of vitamins and minerals:

§  Vitamin B6 - .5 mg

§  Manganese - .3 mg

§  Vitamin C - 9 mg

§  Potassium - 450 mg

§  Dietary Fiber - 3g

§  Protein - 1 g

§  Magnesium - 34 mg

§  Folate - 25.0 mcg

§  Riboflavin - .1 mg

§  Niacin - .8 mg

§  Vitamin A - 81 IU

§  Iron - .3 mg

The recommended intake of potassium for adults is 4700 milligrams per day.

Health benefits of banana 1. Maintaining blood pressure.        Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. 2. Chance to reduce asthma. 3. Reduce risk of cancer.      Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered risk of colorectal cancer. 4. Support Heart health.       The fiber, potassium, vitamin C and B6 content in bananas all support heart health. 5. Reduce the risk of diabetes.         Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber. 6. Treating diarrhea:    Bland foods such as apple sauce and bananas are recommended for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to promote regularity and replenish potassium stores. 7. Preserving memory and boosting mood.        Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood. 8. Consumption of just one banana anytime through the day makes one feel energetic. It is one of the ideal foods to be eaten immediately after a strenuous workout too. The simple sugars present in them quickly provide energy and normalize the blood sugar levels. 9. Banana is a food most appropriate when small but nutrient dense food has to be given in situations of extreme weight loss or extreme fever where the body becomes weak and there is food aversion. 10.The high potassium content promotes bone health too.   11.Banana helps counteract the urinary calcium loss caused due to increase ion potassium levels in the urine.  12.Bananas have an antacid effect and protect against stomach ulcers. 13.Bananas are rich in the soluble fiber pectin. Thereby it assists healthy digestion and eases out constipation. 14.They are a rich source of fructooligosaccharides which act as a prebiotic and stimulate the growth of friendly bacteria in the intestine.  They protect us from harmful bacteria that cause gastric disturbances.  15.Fructooligosaccharides also produce digestive enzymes which improve the ability to absorb nutrients. 16.Bananas contain short chain fatty acids which are essentially needed by the cells lining the intestinal tract to stay healthy. This further improves the nutrient absorption. 17.They are a good source of carotenoids which are antioxidants and have a protective effect against chronic disease condition. They also have a high content of antioxidant phenolic compounds. 18.Banana is known to render a soothing effect. It has a compound called as tryptophan which on getting converted to serotonin improves mood.