Across the world, Bananas remain a fruit well known and consumed because of their nutritional value. It contains valuable nutrients that can result in a positive impact on the wellness of humans such as lowering blood pressure and reducing the risk of cancer.
In this article, we will be considering the health benefits of bananas and also take a close look at its potential health risk associated with banana consumption.
This nutritional information was gathered after thorough research conducted by the United States Department of Agriculture’s (USDA) Food Data Central database.
High Fibre Content
Banana contains both soluble and insoluble which is on the high side. As a result of this, the soluble fiber has the tendency to slow down digestion and keep you feeling full for a longer time and that is one of the reasons why bananas are mostly taken in the morning as breakfast meal so that you can start about your day without having to worry about the next meal.
Salt is known to be a contributor to high blood pressure but as for bananas, it has low salt content and high potassium content and that makes it a reason for consideration especially for those having high blood pressure.
The American Heart Association (AHA) encourages people to lower their intake of salt, or sodium, and increase their consumption of foods that contain potassium. Potassium can help manage blood pressure and reduce strain on the cardiovascular system.
The fiber content in Babana is very high and it was confirmed that the food is very good for the heart. According to research carried out by the University of Leeds in the UK, an increase in consumption of food with high fiber content just like bananas can lower the risk of both cardiovascular disease (CVD) and coronary heart disease (CHD).
A 2017 review found that people who follow a high fiber diet have a lower risk of cardiovascular disease than those on a low fiber diet. Those who consumed more fiber also had lower levels of low-density lipoprotein (LDL) or “bad” cholesterol
Research conducted in the year 2007 suggested that eating bananas might help prevent children from infecting asthma. One reason for this could be the antioxidant and potassium content of bananas. However, more research is needed to ascertain the authenticity of these findings.
Banana can help in the fight against anemia and as a result of the high iron content in bananas, they are good for those suffering from anemia. Anemia is a condition where there is a decrease in the number of red blood cells or hemoglobin in the blood. This leads to fatigue, shortness of breath, and paleness. But, as we always say that moderation is the key.
Investigations carried out from the lab show that lectin, a protein that occurs in bananas, might prevent leukemia cells from growing and this reduces the growth of cancer. This is because lectin acts as an antioxidant and antioxidants help the body remove molecules known as free radicals. If too many free radicals build up, cell damage can occur, potentially leading to cancer.
In 2004, researchers noted that children who consumed bananas, orange juice, or both appeared to have a lower risk of developing leukemia.
The study authors suggested that this could be due to the vitamin C content, as this, too, has antioxidant properties.
The American Diabetes Association recommends eating bananas and other fruit as they contain fiber. They note that eating fiber can help lower blood sugar levels.
The author of a 2018 review concluded that eating a high fiber diet could reduce the risk of type 2 diabetes and may lower blood sugar in those who already have the disease.
According to research, it was confirmed that bananas aids digestion and helping in building up metabolism. This is simply because bananas contain water and fiber, both of which promote regularity and encourage digestive health. One medium banana provides approximately 10% of a person’s fiber needs for a day.
The high content of potassium in bananas makes it a super fruit. This mineral is known for its numerous health benefiting properties – it helps in regulating heartbeat, blood pressure, and keeps the brain alert. So make sure you add bananas to your daily to keep your heart and brain healthy, plus for more stabled blood pressure.
Bananas are rich in the mineral potassium. Potassium helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells.
Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure.
Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium stays in the body.
One medium-sized banana contains 422 milligrams (mg) of potassium.
It is best to try to get potassium from dietary sources, such as bananas. Otherwise, potassium supplements are available to purchase online.
Bananas in the diet
Fresh bananas are available every time across the year not unlike some fruit which produce are season. Banana ripes easily at room temperature at that’s the reason many people today keeps banana inside an enclosed bag or sack to makes it ripe faster.
Keeping the banana inside the refrigerator will make the ripening process slow and you will observe that the outer peel of the banana will become dark while in the fridge, but the banana itself will stay intact longer.
Tips for serving and eating a banana
Here are some tips for using bananas:
- Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast.
- Mash ripe bananas and use to replace butter or oil in baked goods.
- Add mashed bananas to muffins, cookies, and cakes for a naturally sweet flavor.
- Add bananas to a smoothie.
- Take a banana to work or school for a healthful, portable snack.
Other banana products
The end products of bananas also include banana chips and banana powder.
Before buying or consuming this product, it’s advisable to check the label of processed products, as some may contain added sugar, salt, or fat.
Plantain is a savory cousin of the banana that is popular in Central America. People need to cook plantain before eating it. Plantain chips are also available to buy.
Risk factors associated with banana consumption
Some people should reduce their intake of bananas because of the negative reaction it might have on their body system.
Beta-blockers: This a drug often prescribed by doctors to reduce the risk of complications that they associate with cardiovascular disease. Beta-blockers can raise potassium levels in the blood.
Excessive potassium consumption can be harmful to those whose kidneys are not fully functional. If the kidneys cannot remove excess potassium from the blood, the result could be very dangerous so it’s advisable for people using beta-blockers to eat high potassium foods, such as bananas but it should be in moderation.
Allergy: Some people are allergic to Babana and they can experience reaction such as itching, hives, swelling, wheezing, or difficulty breathing and when they notice this signs after eating banana,it’s important the seek medical help immediately. A severe reaction can lead to anaphylaxis, which can be life-threatening.
Migraine: Bananas may trigger migraines in some people.
Bananas are a very popular fruit that contains nutrients that help keep a person healthy.
Its important to take note that the nutritional effect of banana on a person health may varies from one person to another but it’s a well known fact that nutrients in bananas can boost health and prevent diseases.
However, a diet that is rich in fresh fruits and vegetables will provide a range of essential nutrients that can help keep a person well.