Fruits and vegetables include a diverse group of plant foods that vary greatly in content of energy and nutrients. Additionally, fruits and vegetables supply dietary fiber, and fiber intake is linked to lower incidence of cardiovascular disease and obesity. Fruits and vegetables also supply vitamins and minerals to the diet and are sources of phytochemicals that function as antioxidants, phytoestrogens, and anti-inflammatory agents and through other protective mechanisms
Bananas are one of the most widely consumed fruits in the world for good reason.
According to the United Nations, bananas are one of the world's most appealing fruits. Global banana exports reached about 18 million tons in 2015. Bananas are rich in various nutrients such as potassium, magnesium, fiber, iron, and antioxidants.
Laura Flores, a San Diego-based nutritionist, noted that there are wide variety of health benefits associated with the curvy yellow fruit. Bananas are high in potassium and pectin, a form of fiber, said she.
According to the FDA, bananas are good for your heart. They are packed with potassium, a mineral electrolyte that keeps electricity flowing throughout your body, which is required to keep your heart beating. Bananas' high potassium and low sodium content may also help protect your cardiovascular system against high blood pressure.
Maintaining a low sodium intake is essential to lowering blood pressure. A 2017 animal study conducted by researchers at the University of Alabama found that the potassium in bananas is also linked to arterial effectiveness; the more potassium you have, the less likely your arteries are to harden.
In the study, mice with lower-potassium diet had harder arteries than mice consuming a normal amount of potassium. Arterial stiffness in humans is linked to heart disease. Many also suggested that potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium is kept in the body.
Laura Flores also pointed out that bananas can also be a good way to get magnesium and vitamins C and B6. "Bananas are known to reduce swelling, protect against developing type-2 diabetes, aid in weight loss, strengthen the nervous system and help with production of white blood cells, all due to the high level of vitamin B6 that bananas contain," Flores said.
A 2009 study published in Food Science and Technology Research, found out that bananas with dark spots were eight times more effective in enhancing the power of white blood cells than green-skin bananas.
Bananas are high in resistant starch, a form of dietary fiber in which researchers have recently become interested. A 2017 review published in Nutrition Bulletin found that the resistant starch in bananas may support gut health and control blood sugar.
Resistant starch increases the production of short chain fatty acids in the gut, which are necessary to gut health. Bananas may also help prevent gestational diabetes. Lack of sleep during pregnancy can contribute to gestational diabetes, according to a meta-analysis published in Sleep Medicine Reviews. But the magnesium and tryptophan in bananas can help ensure a good night's rest.
According to Flora, Bananas are high in antioxidants, which can provide protection from free radicals, which we come into contact with every day, from the sunlight to the lotion you put on your skin. Eating banana could also help lower blood pressure and reduce the risks of cancer and asthma.
A study published by The Royal Society suggested that the potassium in bananas maybe associated with women giving birth to baby boys. The study looked at 740 women and saw that those who consumed high levels of potassium prior to conception were more likely to have a boy that those who did not.
Sources: .medicalnewstoday.com/
ncbi.nlm.nih.gov/
livescience.com/banana-nutrition-facts.html
medicalnewstoday.com/
