10 Wonderful Benefits Of Banana: How To Include The Fruit In Your Daily Diet


Bananas are extremely healthy and delicious.
They contain several essential nutrients and provide benefits for digestion, heart health and weight loss.

1. Bananas Contain Many Important Nutrients


Bananas is almost the world's most popular fruits.

Bananas vary in color, size and shape. 

Bananas contain a fair amount of fiber, as well as several antioxidants.

    1. Potassium: 9% of the RDI
    2. Vitamin B6: 33% of the RDI
    3. Vitamin C: 11% of the RDI
    4. Magnesium: 8% of the RDI
    5. Copper: 10% of the RDI
    6. Manganese: 14% of the RDI
    7. Net carbs: 24 grams
    8. Fiber: 3.1 grams
    9. Protein: 1.3 grams
    10. Fat: 0.4 grams


    Each banana has only about 105 calories

    Bananas hold very little protein and almost no fat.

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    2. Heart Health



    Banana is loaded with fibre, both soluble and insoluble. The soluble fiber has the tendency to slow down digestion and keep you feeling full for a longer time. Which is why bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal.


    3. Bananas Contain Nutrients That Moderate Blood Sugar Levels

    Both pectin and resistant starch may moderate blood sugar levels after meals and reduce appetite by slowing the emptying of your stomach.

    Furthermore, bananas also rank low to medium on the glycemic index (GI), which is a measure — from 0–100 — of how quickly foods increase blood sugar levels.
    The GI value of unripe bananas is about 30, while ripe bananas rank at about 60.



    4. Ease in Digestion


    According to Ayurveda, banana has a sweet and sour taste. The sweet taste is said to bring about a sense of heaviness but the sour taste is known to stimulate agni (the digestive juices), thereby supporting digestion and helping in building up metabolism.


    5. Bananas are Powerhouse of Nutrients



    Banana is a heavyweight when it comes to nutrition. It is loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy.


    6. Bananas Contain Powerful Antioxidants





    Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

    They contain several types of potent antioxidants, including dopamine and catechins.

    These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses.

    In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood.


    7. Cooking with Bananas


    There are a number exciting ways in which you can add bananas into your diet. Some points to remember while buying them are -


    • If you are buying by the dozen, make sure you pick slightly firm bananas so that they last you at least 4-5 days without spoiling.
    • Bananas tend to ripe really quickly, which is why after a while the peels turn back while the flesh become gooey. A smart thing to do would be to buy in smaller quantities and enjoy them fresh.
    • Look for fruits without any blemishes or squishy spots.
    • Do not store them in the refrigerator.

    8. Bananas may Improve Kidney Healths.


    I am also discuss that bananas is high nutrients and very useful for human health.

    Potassium is essential for blood pressure control and healthy kidney function.
    One 13-year study in women determined that those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease.

    Other studies note that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease than those who don't eat this fruit .


    9. Bananas may Have Benifits for exercises




    Bananas are often referred to as the perfect food for athletes largely due to their mineral content and easily digested carbs.
    Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population .
    However, research gives mixed findings about bananas and muscle cramps. While some studies find them helpful, others find no effects .
    That said, bananas do provide excellent nutrition before, during and after endurance exercise .


    10. Helps Fight Anaemia


    Due to the high iron content in bananas, they are good for those suffering from anaemia. Anaemia is a condition where there is a decrease in the number of red blood cells or haemoglobin in the blood. This leads to fatigue, shortness of breath, and paleness. But, as we always say that moderation is the key.

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