Bananas develop in bunches of 50-150, with particular person bananas grouped in bunches often known as ‘arms’ of 10-20 at a time.
The preferred kind of banana is the big, yellow, clean number of the candy banana. They differ in measurement and coloration and are often eaten uncooked. The bigger, inexperienced bananas are often known as plantains. Plantain bananas are ready equally to greens, often fried or baked.
Advantages of bananas may be…
1. They’re excessive in fiber, so help a wholesome intestine
2. Comprises potassium, which regulates coronary heart perform
3. Neutralize abdomen acid and relieve heartburn
4. Present prompt however sustainable vitality
5. Comprises tryptophan which converts to serotonin
Uncover our full vary of well being advantages guides and take a look at a few of our wholesome banana recipes, from our baked banana bread to our wholesome cookies.
Dietary profile of banana
An 80 g serving (one small banana) offers:
- 65 Kcal / 278 KJ
- 1g Protein
- 0.1g of fats
- 16.2g carbohydrates
- 1.1g fiber
- 264mg Potassium
An 80g serving of a small banana counts as one in all your 5 a day. Try our infographic to study extra about what counts as 5 a day.
What number of bananas per day do you have to eat?
Whereas there is not a strict rule, it is best to not eat a couple of or two bananas a day. Consuming extra can result in weight achieve since they include each carbohydrates and sugar. Be certain to eat a balanced weight loss plan by together with an array of contemporary vegetables and fruit.
What are the well being advantages of bananas?
1. Helps intestine well being
Bananas have a soothing impact on the intestines due to their excessive content material of pectin, a soluble fiber that not solely helps decrease ldl cholesterol, but in addition normalizes intestinal perform. The excessive fiber content material of bananas promotes a sense of fullness and appears to scale back bloating.
The resistant starch in bananas additionally has a prebiotic impact, serving to to gasoline the intestine micro organism so that they each enhance in quantity and produce helpful compounds referred to as short-chain fatty acids.
2. Could help coronary heart well being
Bananas are full of useful micronutrients, particularly potassium, one of the vital essential electrolytes within the physique. Potassium helps regulate coronary heart perform and fluid steadiness, which is a key think about controlling blood strain. The effectiveness of potassium-rich meals, reminiscent of bananas, in reducing blood strain and defending towards coronary heart illness and stroke is extensively accepted and supported by appreciable scientific proof.
3. Might help deal with heartburn
Unripe bananas assist neutralize abdomen acid, and a plant compound they include, leucocyanidin, seems to advertise the thickness of the abdomen’s lining. Which means bananas, so long as they’re underripe, could be a helpful addition to the weight loss plan for folks with heartburn.
4. Are an vitality booster
As a result of they’ve a low water content material, bananas are likely to have extra energy and the next sugar content material in comparison with different fruits. They include sugar within the type of sucrose, fructose and glucose together with fiber, giving an instantaneous however long-lasting vitality increase. Being wealthy in potassium, they help muscle contraction throughout train and may scale back the chance of cramping. Bananas are subsequently a useful addition each earlier than and through a long-term type of intensive train.
5. Can help temper
Bananas include tryptophan, an amino acid that’s transformed by the physique into serotonin, a substance that makes you are feeling good. This mind chemical is thought to assist loosen up, enhance temper, scale back anxiousness, and make you are feeling happier general. Nonetheless, it is extremely troublesome to extend blood ranges of tryptophan via weight loss plan alone, and whereas animal research counsel a attainable hyperlink between banana consumption and enchancment in anxiousness and melancholy, it possible has extra to do with the banana’s antioxidant content material than their contribution to tryptophan.
Are bananas protected for everybody?
Bananas should not for everybody, for instance they’ll set off migraines in people who find themselves prone to them.
Bananas could cause an allergic response in some folks. Allergy signs usually develop inside minutes and you need to see your GP if you happen to expertise any unintended effects. Nonetheless, if this develops right into a extreme response, often known as anaphylaxis, it’s a medical emergency and you need to name an ambulance instantly.
Learn extra about allergy symptoms on the NHS web site.
Sure medicines work by growing the extent of potassium within the blood. In case you are prescribed such medicine, you ought to be cautious about consuming meals wealthy in potassium, reminiscent of bananas.
Are bananas good for you?
The underside line is sure, bananas are good for you. They supply a powerful dose of potassium, fiber and tryptophan, which suggests they’ll help your intestine, coronary heart and temper. Plus, bananas include carbohydrates and pure sugars, making them an energizing alternative earlier than a exercise. Nonetheless, as with most different meals, they need to be consumed as a part of a balanced weight loss plan.
In case you are taking prescription medicines, at all times seek the advice of your physician earlier than making any adjustments to your weight loss plan.
Need extra of this? Try…
Wholesome banana bread
Wholesome banana muffins
High well being advantages of grapefruit
High well being advantages of mango
High well being advantages of avocado
Jo Lewin is a registered nutritionist (RNutr) with the Affiliation for Vitamin with a specialty in public well being. Observe her on Twitter @nutri_jo.
All well being content material on bbcgoodfood.com is supplied for basic data solely and shouldn’t be handled as an alternative to the medical recommendation of your individual doctor or different well being care skilled. In case you are involved about your basic well being, you need to contact your native well being care supplier. See our web site phrases and situations for extra data.
