Eating this fruit daily can boost energy, reduce bloating and improve mood
This is banana!
If you are looking for a simple way to increase your nutritional intake, all you have to do is eat a banana daily.
Fruit contains a long list of nutrients, such as potassium, vitamin C, vitamin B6, fiber, and more.
The good news is that it is easy to add bananas to your diet. Simply add one to smoothie, yogurt, or cereal, or use it as a topping for toast with peanut butter. If you’re in a hurry, grab one and easily eat on the go.
Eating bananas daily is a healthy food choice, but make sure not to overeat them because calories from carbohydrates can lead to increased sugar intake, leading to high blood pressure.
Adding bananas to your daily diet can have a wide range of benefits – here are just some of them:
Bananas may contain little protein and no fat, but they are rich in carbohydrates, water, fiber and antioxidants. According to USDA FoodData Central, a medium-sized banana contains 1 gram of protein, 29 grams of carbohydrates, 3 grams of fiber and 112 calories.
The fruit also contains 12% of the Daily Value (DV) of vitamin C, 7% of the DV of riboflavin, 10% of the DV of potassium, and 8% of the DV of magnesium.
Improving blood sugar levels
Bananas contain high levels of soluble fiber, which dissolves in liquid to form a gel during digestion. Unripe bananas contain resistant starch, which is an indigestible fiber.
These two types of fiber can work together to adjust blood sugar levels and regulate appetite.
Bananas contain high levels of dietary fiber, which has been linked to improved digestion.
As mentioned, unripe bananas contain resistant starch, which is a prebiotic that goes into the large intestine and becomes beneficial food for gut bacteria (probiotics).
Pectin, a fiber found in ripe and unripe bananas, can help soften stool and prevent constipation — and can reduce your risk of colon cancer.
Lee Weingus, a reporter from Parade, ate a banana every day for a week and discovered that it helped reduce bloating. She noted that during this time of year, she usually eats more sugar and foods devoid of nutrients, which leads to more bloating and less regulation of the digestive process.
Thanks to the fiber and prebiotics found in bananas, both of which are known for gut health and digestion, the reporter found that bloating was significantly reduced by the end of the week.
The natural tri-saccharides found in bananas – glucose, fructose and sucrose – combined with carbohydrates make the fruit an ideal way to provide yourself with long-lasting energy throughout the day.
Weingus also noted that she felt less tired and had more energy than she normally would when she ate a banana daily.
While there are direct studies analyzing the relationship between bananas and weight loss, several attributes of the fruit suggest that it is beneficial for weight loss.
At just over 100 calories, bananas are nutritious and full of fibre, which may keep you feeling full longer.
Soluble fiber adds bulk to the digestive system and slows down the digestive process. However, since fruit is low in protein, it is important to combine it with a protein-rich food.
Weingus noticed this too. “While I usually snack at 10 a.m., when I had a banana with breakfast, I noticed that I was able to get through lunch without snacking,” she wrote.
Bananas are a great source of potassium, which can help lower blood pressure and reduce the risk of high blood pressure.
Magnesium is another nutrient important for heart health, and a deficiency of the nutrient (hypomagnesemia) can be linked to an increased risk of heart disease, high blood pressure, and high blood fat levels.
Fruit combats sodium and brings balance to the diet.
A source of antioxidants
Flavonoids and amines are antioxidants found in bananas and have been linked to a lower risk of heart disease and macular degeneration.
Bananas are also a source of dopamine and antioxidants, which can prevent the onslaught of oxidative stress and can be anti-aging.
Bananas are rich in tryptophan, which is converted in the body into serotonin, which naturally boosts your mood – making them a literal comfort food.
Improve insulin sensitivity
Especially important for those with many chronic diseases, especially type 2 diabetes, studies have shown that making resistant starch a regular part of your diet can improve insulin sensitivity, allowing the body to be more responsive to the hormone.
The potassium levels found in bananas can be beneficial for maintaining kidney health. Potassium has also been linked to lower blood pressure.
A 2019 study found that participants with early-stage chronic kidney disease associated potassium with slower progression of kidney disease.
Supports post-workout recovery
With easily digestible carbohydrates and high levels of potassium and magnesium, bananas serve as a source of electrolytes, which are lost through sweat during exercise.
Introducing potassium and magnesium into your body after exercise can reduce muscle spasms and pain.