BANANA HEALTH BENEFITS

   Possible health benefits of Bananas

Bananas are rich in potassium and contain good levels of protein and dietary fiber.

These are the potential health benefits associated with bananas listed. It is important to keep in mind that higher quality studies are needed before these links are ultimately beneficial to health.

1) Blood pressure

Maintaining a low intake of sodium is essential to lowering blood pressure, but increased potassium intake may be just as important because of its vasodilatation effects. According to the National Health and Nutrition Examination Survey, less than 2% of adults in the United States meet the daily recommendation of 4700 mg. 3

Also of note, an ingestion of potassium is associated with a 20% decrease in the risk of death from all causes.

2) Asthma

A study by Imperial College London found that children who ate only one banana a day were 34% less likely to develop asthma.

3) Cancer

Eating bananas,  and orange juice in the first 2 yrs of life may decrease the risk of develop childhood leukemia. As a good source of vitamin C, bananas can help fight the formation of free radicals that can cause cancer. Intake of high fiber fruits and vegetables such as bananas are associated with a lower risk of colorectal cancer.

4) Heart health

The content of fiber, potassium, vitamin C and B6 in bananas all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change a person can make to reduce the risk of cardiovascular disease, 

In a study, those who take 4,069 miligram of potassium per day had a 49% lower risk of ischemic heart disease mortality than those who consumed less potassium (1,000 mg daily) 0.3

High intake of potassium are also associated with a lower risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and deduction in the form of kidney stones 

5) Diabetes

Studies have shown that type 1 diabetics who consume high fiber diets have lower blood glucose levels and type 2 diabetes could improve blood sugar, lipid and insulin levels. A medium banana provides about 3 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g / day for women and 30-38 g / day for men.

6) Digestive health

Light food like applesauce and banana are recommended for the treatment of diarrhea. They are part of an approach known as the BRAT diet; This means bananas, rice, applesauce and toast.

Electrolytes such as potassium are lost in large amounts during episodes of diarrhea and can make people affected feel weak. Bananas can replace these lost nutrients.

Bananas can also help provoke regularity and replenish potassium reserves.

7) Preserving memory and improving mood

Bananas also contain tryptophan, an amino acid that studies suggest a role in preserving memory and boosting your mood

The nutritional profile of bananas

A serving of banana is considered to be 126 grams. One serving of the banana contains 110 calories, 30 grams of carbohydrates and 1 gram of protein. Bananas are naturally free of fats, cholesterol and sodium.2

Bananas provide a variety of vitamins and minerals:

Vit B6 - 0.5 miligram

Mg - 0.3 miligram

Vitamin C - 9 miligram

k+ - 450 miligram

 Fiber dietary - 3 gram

Protein - 1 gram

Magnesium - 34 miligram

Folate - 25.0 miligram

Riboflavin - 0.1 miligram

Niacin - 0.8 miligram

Vitamin A - 81 IU

Iron - 0.3 miligram

The recommended dose of potassium for adults is 4,700 milligrams per day.

Risks and precautions :

Beta blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to rise in the blood. Foods rich in potassium such as bananas should be eaten in moderation while taking beta-blockers.

Consuming too much potassium can be harmful for those with kidney function they are not fully functional. If the kidneys are unable to remove excess potassium in the blood it could be fatal.