Banana is a fruit of the genus Musa, one of the most significant fruit crops in the world. The benefits of eating bananas daily are as many that you cannot imagine! In this article, you are going to know about the benefits of eating bananas daily.
Banana
Bananas are grown in the tropics and consumed more widely in these regions but are highly prized around the world for their taste, nutritional value, and year-round availability.
Every part of the plant, including fruits, leaves, stems, false stems, flowers, and roots, can be used as a medicine. Bananas of certain varieties are most commonly available in North America.
However, there are many species in the world. Bananas have been grown as a crop for thousands of years, and most desserts and dipped bananas are eaten fresh, but they can also be fried, sliced, or chilled in pies or puddings.
It can also be used to flavor muffins, cakes, and slices of bread. The culinary variety, or plantain, is more starchy than sweet and is often grown as a staple in the tropics. It is prepared ready-made or semi-finished. Ripe fruits contain up to 22% carbohydrates and are rich in fiber, manganese, potassium, and vitamins B6 and C.
History of Banana
At first, the banana was found in South East Asia, especially in India. In 327 B.C. by Arab conquerors, they were brought west and migrated from Asia Minor to Africa and finally was transferred from the Caribbean to the New World with the hand of the first explorers and missionaries.
In 1834 the mass production of bananas began and rose sharply in the late 1880s. Most of the land was used to grow sugar in the Caribbean before the 1870s, but after that Banana took the place.
Later, low-lying wetlands began to dry up, and forests (which produce crops to increase productivity) in Central America were cleared to grow bananas. United Fruit married the daughter of the President of Costa Rica for political reasons. This allowed his fruit company United Fruits to acquire another American fruit company.
When the free government of Guatemala threatened to take over United Fruits in the 1950s, United Fruits believed the CIA needed a coup. The CIA takes control of a right-wing dictator loyal to United Fruits to secure United Fruit’s position in Guatemala. Various bananas were attacked.
Fusarium disease, also known as Panama disease, is a soil-borne disease. In the 1920s, the banana crop influenced the shigella mushroom. In 1920, pathologists at United Fruit discovered that the Bordeaux Mix pesticide could be sprayed on crops. This helps control the black cigar.
Fusarium’s management strategy is to move banana plantations every 10 years. The researchers then developed bananas that were unaffected by fusarium. The Giant Cavendish was introduced in the 1950s as the dominant breed in modern consumption according to UNCTAD4 Fair Trade.
Nutritional facts of Banana
Bananas are good for the digestive system which is mostly made up of complex carbohydrates, including resistant starch. The vitamins and potassium in bananas are beneficial for BP (blood pressure) and overall health. The nutritional facts of bananas are describing here!
For one medium banana (118 g) contained nutrition’s are (Provided by USDA)-
| Calories: 105 Fat: 0.4 g Sodium: 1.2 mg Carbohydrates: 27 g Fiber: 3.1 g Sugars: 14.4 g Protein: 1.3 g |
Carbohydrate
Bananas are a rich source of carbohydrates, mainly starch in green bananas and sugar in ripe bananas. The carbohydrate composition of bananas undergoes tremendous changes during the ripening process. The main ingredient of green bananas is starch.
On a dry-weight basis, green bananas contain up to 80% starch. During the ripening process, starch will turn into sugar. When the banana is fully ripe, the starch content will be less than 1%. The most common sugars in mature or ripe bananas are glucose, sucrose, and fructose.
The total sugar content of a ripe banana can reach 16% or more of its fresh weight. The glycemic index (GI) of bananas is relatively low, ranging from 42 to 58, depending on their maturity.
GI is a measure of the speed at which carbohydrates in food enter the bloodstream and increase blood sugar. The high starch and resistant fiber content of bananas explain their low GI.
Fibers
In most cases, green banana starch is a resistant starch that passes through the intestines undigested. In the large intestine, this starch is fermented by bacteria into butyric acid.
Butyric acid is a short-chain fatty acid that can provide health benefits. Bananas are also a great source of other types of fiber like pectin. Some banana pectins are water-soluble.
As the bananas ripen, the number of soluble pectin increases. This is one of the main reasons bananas become spongy with age. Pectin and resistant starch reduce the increase in blood sugar levels after meals.
Vitamin and Minerals
Bananas are known for their potassium content. A medium-sized banana provides 422 mg of potassium, which is about 9% of the USDA’s daily value. In addition to potassium, bananas also contain some folic acid, vitamin C, magnesium, and choline.
Risk of overeating banana
Around the world, this sweet, soft and creamy fruit is renowned for its delicious taste and incredible health benefits. Bananas are among the most commonly consumed fruits in the world and contain many important nutrients that help prevent many physiological and psychological problems.
Most of us can substitute bananas for bananas, but have you ever wondered about the possible side effects? Apart from the many health benefits, there are certain side effects of overeating bananas. Here 7 side effects are-
Migraine
If you are concerned about severe migraine attacks, do not include bananas in your daily diet. The University of Maryland reports that tyramine, a substance found in many foods such as cheese, fish, meat, and bananas, causes migraines. Banana peel contains 10 times more tyramine than banana pulp, so remove any fiber from it before eating.
Drowsiness
Have you always thought that starting your day with a banana is a good idea? You may not be aware that bananas can cause drowsiness, even if you are just starting your day. They are rich in tryptophan, an amino acid that can reduce mental performance and reaction times, and cause drowsiness.
Bananas are also rich in magnesium, a muscle-relaxing mineral. However, these qualities make it a great snack before bed.
Abdominal pain
If you are addicted to unripe bananas, it may eventually cause stomach pain. You may also feel nausea and abdominal pain. Green bananas contain a lot of resistant starch, and it takes a long time for your body to digest these starches. You may also experience vomiting or diarrhea immediately.
Gastric problem
Eating bananas will produce gas. They contain gaseous soluble fiber and fructose. If you suddenly increase your fiber intake or consume a large amount of fiber, the large intestine needs a lot of effort to break down fiber, so gas may be produced. Similarly, as far as fructose is concerned, if you consume large amounts, your body may have difficulty digesting it.
Respiratory problems
Another problem caused by ragweed allergy is inflammation. It may constrict the airways and cause breathing problems. This can cause difficulty breathing or swallowing.
Ragweed allergy
Ragweed allergy is a disease when you inhale ragweed pollen grains (weeds that grow in the United States), it causes your immune system to react. People with this allergy will experience symptoms such as swollen lips, sore throat, and tongue swelling. People who are already allergic to ragweed may experience similar symptoms when eating or even handling bananas.
Dental problem
Banana has a high starch content, and if proper dental hygiene is not maintained, it can lead to severe tooth decay. According to some studies, bananas are more harmful to oral health than chocolate, red licorice, and chewing gum.
Starch dissolves slowly in the mouth, while sugar dissolves quickly. Therefore, when you eat foods such as bananas, their particles will stay between your teeth for about two hours, attracting more bacteria and leading to more tooth decay.
Benefits of Eating Banana Daily
Bananas contain important nutrients that have a protective effect on health. In addition to being very nutritious, they are also a very advantageous snack. According to the U.S. Census Bureau, Americans eat more bananas than any other fresh fruit each year.
They are easy to grab and carry when you are in a hurry, and you can pack them in a wallet or briefcase. Besides that, the benefits of eating bananas daily are so many. Here are some benefits of eating a banana-
Bananas help to improve digestive health
Bananas are rich in fiber, which can help you stay regular. A banana can meet almost 10% of your daily fiber needs. Bananas contain two main types of fiber. A) Pectin: As the banana matures, it will decrease. And B) Resistant starch: It is found in green bananas. Resistant starch escapes digestion and eventually enters the large intestine, where it becomes food for beneficial bacteria in the intestine.
Bananas help to support heart health
Banana is a very good fruit for your heart health. Because bananas contain fiber, folic acid, potassium, and antioxidants such as vitamin C. All of these helps to contribute to heart health. According to the FDA, the high potassium and low sodium content of bananas also help protect your cardiovascular system from high blood pressure.
Banana helps to quite a depression
Bananas can help with depression, a neurotransmitter in the brain that makes you feel good about high levels of tryptophan, which the body converts to serotonin. Vitamin B6 helps you sleep better, and magnesium helps relax your muscles. Tryptophan is also known for its sleep-inducing properties.
Banana helps in vision
Carrots are good for the eyes, but bananas can help too. The fruit contains small but significant amounts of vitamin A. It is important for protecting your eyes, maintaining normal vision, and improving night vision, according to the National Institutes of Health.
Vitamin A contains compounds that protect the ocular membrane and components of proteins that transmit light to the cornea. Like other fruits, bananas help prevent macular degeneration, an incurable condition that darkens the center of the face.
Banana helps a pregnant mother
A study published by the Royal Society found that the potassium content of bananas is linked to women giving birth to boys. The study involved 740 women and found that women who consumed high potassium levels before pregnancy were more likely to have children than women who did not.
Bananas may likewise assist with forestalling gestational diabetes. According to a meta-analysis published in Sleep Medicine Review, lack of sleep during pregnancy can lead to gestational diabetes. But the magnesium and tryptophan in bananas help ensure a good night’s sleep.
Banana helps to support bone health
Bananas are low in calcium but less than 1% of the RDA, but these prebiotic fructooligosaccharides can help increase calcium absorption. A study published in the American Journal of Clinical Nutrition found that fructose ferments the digestive tract and increases the body’s ability to absorb calcium.
Banana helps to reduce bad cholesterol level
If you’ve just eaten at a diner or other fast food restaurant, chances are you are consuming trans fats. This is a type of fat that raises LDL (“bad”) cholesterol levels. Before heading to Lipitor, you must eat bananas. It contains phytosterols, compounds that lower LDL cholesterol, according to a study published in the Journal of Nutrition.
Banana helps to regulate blood pressure levels
According to the FDA, “a combination of low sodium intake and high potassium intake is associated with the lowest blood pressure and the lowest incidence of strokes in individuals and populations.” What are you waiting for now? Because bananas are high in potassium and low in sodium, the FDA officially recognizes that they can lower blood pressure and prevent heart attacks and strokes.
Banana helps to protect against cancer
Some evidence suggests that moderate utilization of bananas might be defensive against kidney disease or kidney cancer. A 2005 Swedish investigation found that women who consumed more than 75 servings of fruits and vegetables had a 40% lower risk of kidney cancer, and bananas were particularly effective. Women who ate four to six bananas a week had their risk of kidney cancer reduced by half. Bananas help prevent kidney cancer due to their high levels of antioxidant phenolic compounds.
Bananas may help for exercise
Bananas are often considered the best food for athletes because they are low in minerals and easily digestible carbohydrates. Eating bananas can reduce muscle soreness and associated physical activity, which affects up to 95% of the general population.
Little is known about seizures, but the general theory blames a mixture of dehydration and electrolyte imbalance. However, studies have shown conflicting results for bananas and muscle cramps. Some studies find this useful, while others find it ineffective.
Best Banana Products
There are many banana products available online. Here are the four best banana products you can buy.
One: Premier Protein Shake, Bananas & Cream, 30g Protein, 1g Sugar, 24 Vitamins & Minerals, Nutrients to Support Immune Health, 12 Pack, 138.0 Fl Oz
Flavor: Bananas & Cream | Brand: Premier Protein | Ingredients: Water, Milk Protein Concentrate, Calcium Caseinate and much more | Allergen Information: Milk | Item Weight: 10.7 Pounds
Pros
- This smooth and delicious milkshake can help you get the protein your body needs.
- It has a banana and cream flavor; top tasting is the gold medalist of the American taste master of ready-to-drink protein drinks.
- 30 grams of protein helps control hunger, and can be used as a noon snack or exercise Post-recovery; includes all essential amino acids.
- 24 vitamins and minerals: As part of a healthy diet and lifestyle, supports a healthy immune system (antioxidants, vitamins E and C, and zinc), 50% of daily calcium and daily intake of 30% of the daily value of vitamin D helps you stay healthy.
- Bone Innocence Indulgence: 1g sugar, 4g carbohydrates, 160 calories, and low fat; no gluten, no soy ingredients.
- It is very suitable for coffee, Cereal, pancake recipe, or your favorite smoothie food.
Cons
- This product is only used as a food supplement.
- It cannot be used for weight loss.
Two: Mother Earth Products Freeze Dried Bananas, Quart Jar, 4 Oz
Brand: Mother Earth Products | Ingredients: Bananas | Manufacturer : Mother Earth Products
Pros
- Non-GMO and gluten-free
- Can be stored under proper conditions for up to 25 years
- Take it out of the bag or use it with meals or camping
- Great source of important vitamins and minerals
- Fill a quart in a plastic jar
Cons
- Contain no caution sticker
- Sometimes products tastes were changed.
Three: Simple Houseware Fruit Basket Bowl with Banana Tree Hanger, Bronze
Brand: Simple Houseware | Color: Bronze | Item Dimensions: 12 x 12 x 15 inches | Pattern: Geometric
Pros
- 12 x 5-inch fruit bowl, can hold fruits of various sizes.
- The detachable hangers can hang bananas and grapes.
- Classic bronze plating adds your decorative value
Cons
- The hook is not much strong.
Four: Banana Holder Modern Banana Hanger Tree Stand Hook for Kitchen Countertop, Satin Nickel Banana Stand, By Homes
Manufacturer: Homeries
Pros
- This stand is an ideal place to prevent bananas from scratching.
- Perfect for your kitchen or dining table decoration design-stylish design adds to its use! Add more counter space by hanging your cluster on this decorative tree.
- Anti-rust-This durable tree will always stand up to your bananas.
- Made of durable, rust-resistant material Durable-this banana tree is highly balanced and can support a bunch of bananas, so you don’t need to leave them on the counter.
- Upgrade your home decor-this sturdy and charming banana stand will add a simple design to your kitchen and dining room.
Cons
- The hook is quite a week but not so.
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