Banana Nutrition: Its Amazing Benefits to Your Body
A 20-year old friend of mine was hospitalized recently. She was limping in pain because of the pain she feels on her limbs. She can’t walk properly and walks like an old person.
It started with a sore throat, fever, and stomachache. When she went to the doctor, the assessment was there is a problem with her stomach and her throat was infected because of the phlegm. Medicine was prescribed to her and advised to go back after five days.
However, she went back after four days because of unbearable pain in her limbs. She was advised to be admitted in the hospital because her potassium level is low.
While she was at the hospital, what helped her get better aside from medications was eating bananas. She couldn’t eat a lot at once because of the condition of her stomach and bananas were also the perfect food for her condition.
A lot of people have claimed that bananas helped them in maintaining a healthy and nutritious diet.
Nutrients from Bananas
“A banana a day can keep the doctor away.” This might be your new motto when you know the nutrients that we can get from a banana.
Bananas are rich in the essential nutrients needed by our body to function effectively. It contains various nutrients.
Potassium helps to regulate the fluid balance in the body and to maintain proper muscle contractions. Adults need 3,500 to 4700 mg of potassium every day.
Lack of potassium may result in weakness and fatigue. If you consistently consume less than 3,500 mg of potassium every day, it might lead to hypokalemia or potassium deficiency.
Potassium deficiency may lead to muscle cramps and spasms (just like what happened to my friend), digestive problems, heart palpitations, and mood changes.
One medium sized banana contains 118 grams of potassium. That is 9% of the Reference Daily Intake (RDI) of potassium.
2. Vitamin B6
Vitamin B6 belongs to the B-complex family. It helps in detoxifying the liver, improving the cognitive function, and curing anemia.
A banana contains 33% RDI of vitamin B6.
3. Vitamin C
Vitamin C is one of the antioxidants—fights the free radicals in the body. It is good for the betterment of the immune system.
It can be taken in the form of supplements or from various fruits.
A banana contains 11% RDI of vitamin C.
Magnesium helps in maintaining a healthy heart and bones. A banana contains 8% RDI of magnesium.
Lack of magnesium in the body may lead to weaker bones and blood vessels.
Manganese improves bone health, regulates blood sugar level, and relieves inflammation.
It is believed to be associated with the development of the bones, together with calcium.
You will get 14% RDI of manganese from a banana.
Protein can be consumed from different fruits and vegetables, as well as meat. It is needed for our bodies to produce energy.
If you feel weak and not in the mood, a banana will make you feel energized.
Fiber serves as an antioxidant. It helps in maintaining a healthy stomach and digestive system.
The fiber content of a banana is 3.1 grams
Monosaturated fats are the good fats that help in weight loss and regulating heat.
A banana contains 0.4 grams of this.
Due to these nutrients, others have decided to include banana in their diet.
Let us know more about its benefits in our body.
Boosts Immune System
Our immune system helps in keeping our body strong and healthy. It also helps us to avoid various diseases.
Banana is also a source of vitamin C and magnesium which helps in boosting our immune system.
Moderates Blood Sugar Level
Unripe bananas are high in pectin and consists of resistant starch. These two substances help in moderating blood sugar level by slowing the emptying of the stomach after a meal.
This fruit contains low to the medium glycemic index (GI) as well.
Unripe bananas have a value of 30 GI, it is considered low until 55 GI. Ripe bananas, on the other hand, have a value of 51.
Although this fruit is good for moderating blood sugar level, people with type 2 diabetes should be careful in consuming it, especially ripe bananas.
I have mentioned earlier that my friend who was hospitalized also has a stomach problem. Whenever she eats a lot, her stomach is turning and she just ends up vomiting. She also feels hungry easily, that is why it was really difficult for her to balance her diet.
What helped her is eating bananas. She eats a banana when she is hungry and immediately feels full without the sick feeling.
That is one of the benefits of bananas. Its pectin and resistant starch are not only good in moderating the blood sugar level but also good for the tummy.
People who are trying to lose weight include banana in their diet because of those aforementioned contents.
Controls Blood Pressure Level
Potassium is not only good for the muscles and fluid balance but also a factor that helps control the blood pressure level.
A study shows that a potassium-rich diet lowers the blood pressure and people who eat bananas have a 27% lower risk of having a heart disease.
Kidney stones, chronic kidney disease (CKD), and kidney failure are some of the diseases associated with kidney problems.
Potassium is also a good nutrient that helps in maintaining a healthy kidney.
A 13-year study was conducted wherein participants who eat bananas two to three times a week was proven to lessen the risk of developing kidney disease by 23%, whereas others who eat four to six bananas per week had 50% less chance.
Reduces Muscle Cramps
Athletes train for hours a day. Muscle cramps and soreness can’t be avoided during this time. Even though the source of muscle cramps is unknown, others believe that it is due to dehydration and imbalance of electrolyte in the body.
Other athletes claim that banana is the food for them because it lessens muscle cramps and the soreness.
The banana might be one of the most common fruits that we can see in the market, but we must not disregard it because its nutrients and benefits for our body are extraordinary.