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Health Benefits of Bananas Eating Them Could Help Lower Blood Pressure And Reduce The Risks of Cancer and Asthma

Bananas are One of The Most Widely Consumed Fruits in The World for
Good Reason. Eating Them Could Help Lower Blood Pressure and Reduce
The risks of Cancer and Asthma.

Bananas are extremely healthy and delicious.
They contain several essential nutrients, and have benefits for digestion,
heart health and weight loss. Aside from being very nutritious,
they are also a highly convenient snack food.

Bananas Contain Many Important Nutrients
Bananas are among the most popular fruits on earth.

There are many types of bananas available, which vary in color, size and shape.
The most common type is the yellow banana, which is green when unripe.
Bananas contain a fair amount of fiber, as well as several antioxidants.
One medium-sized banana (118 grams). One serving of banana
contains 110 calories, 30 grams of carbohydrate and 1 gram of protein.
Bananas are naturally free of fat, cholesterol, and sodium.2

Nutritional profile
Bananas provide a variety of vitamins and minerals:

Vitamin B6 - 0.5 mg
Manganese - 0.3 mg
Vitamin C - 9 mg
Potassium - 450 mg
Dietary Fiber - 3g
Protein - 1 g
Magnesium - 34 mg
Folate - 25.0 mcg
Riboflavin - 0.1 mg
Niacin - 0.8 mg
Vitamin A - 81 IU
Iron - 0.3 mg
The recommended intake of potassium for adults is 4,700 milligrams per day.

Each banana contains only about 105 calories, and consists almost exclusively of
water and carbs. Bananas contain very little protein and almost no fat.
The carbs in unripe (green) bananas consist mostly of starch and resistant starch,
but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).
This means that bananas should not cause major spikes in
blood sugar levels in healthy individuals.
However, this may not apply to diabetics, which should probably avoid
eating lots of well-ripened bananas and monitor their blood sugars carefully when they do

Bananas May Improve Digestive Health

Dietary fiber has been linked to many health benefits, including improved digestion.
A medium-sized banana contains about 3 grams of fiber, making bananas a fairly good fiber source (10).
Bananas contain mainly two types of fiber:
Pectin: Decreases as the banana ripens.
Resistant starch: Found in unripe bananas.

Bananas May Help With Weight Loss

No study has directly tested the effects of bananas on weight loss.
However, bananas do have several features that should make them a weight loss friendly food.
For starters, bananas contain relatively few calories. An average banana contains just over 100 calories,
yet it is also very nutritious and filling.
They are also rich in fiber. Eating more fiber from fruit and vegetables has repeatedly been
linked with lower body weight and weight loss.
Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and
may reduce your appetite.

Bananas May Support Heart Health

Potassium is a mineral that is essential for heart health, especially blood pressure control.
Yet despite its importance, most people are not getting
enough potassium in their diet (21).
Bananas are a great dietary source of potassium.
One medium-sized banana (118 grams) contains 9% of the RDI.
A potassium-rich diet can help lower blood pressure, and people who
eat plenty of potassium have up to a 27% lower risk of heart disease.

Bananas Contain Powerful Antioxidants
Unripe Bananas May Improve Insulin Sensitivity

Bananas May Improve Kidney Health 

One studies have found that those who eat bananas 4–6 times a week are almost 50% less
likely to develop kidney disease, compared to people who don't eat bananas.

Bananas Are Easy to Add to Your Diet

Not only are bananas incredibly healthy 
they're also one of the most convenient snack foods around.
Bananas make a great addition to your breakfast yogurt, cereal or smoothie.
You can even use them instead of sugar in your baking and cooking.


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