Title : 11 Evidence-Based health benefits of bananas
link : 11 Evidence-Based health benefits of bananas
11 Evidence-Based health benefits of bananas
By Adda Bjarnadottir Authority Nutrition
bananas are very healthy and delicious.
They contain several essential nutrients, and have benefits for digestion, heart health and weight loss.
Apart from being highly nutritious, but are also a very convenient snack.
Here are 11 health benefits of bananas that are supported by scientific research.
1. Bananas contain many important nutrients
Bananas are among the most popular fruits in the land .
originating in Southeast Asia, which is cultivated in many warmer parts of the world.
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.
This is what ripe bananas have the typical appearance
bananas contain a lot of fiber and several antioxidants. A medium banana (118 grams) size also contains (1, 2, 3):
- Potassium :. 9% of the RDI
- Vitamin B6: 33% of RDI
- Vitamin C :.. 11% of the IDR
- Magnesium :. 8% of the RDI
- Copper :. 10% of the RDI
- Manganese :. 14% of the RDI
- net carbs. 24g
- . Fiber: 3.1 grams
- Protein:. 1.3 grams
- Fat :. 0.4 grams
Each banana contains only about 105 calories, and consists almost exclusively of water and carbohydrates. Bananas contain very little protein and almost no fat.
Carbohydrates mature (green) bananas consist mainly of starch and resistant starch, but as the banana ripens, the starch is converted to sugar (glucose, fructose and sucrose).
Conclusion: Bananas are rich in fiber, antioxidants and various nutrients. A medium-sized banana contains about 105 calories.
2. Bananas contain nutrients that moderate blood sugar levels
Bananas are rich in fiber called pectin , which gives the meat its structural form (4).
unripe bananas contain resistant starch which acts as soluble fiber and escapes digestion.
Both pectin and resistant starch may moderate levels of blood sugar after meals, and reduce appetite by slowing stomach emptying (5, 6, 7).
Moreover, bananas are also located low to medium on the glycemic index, which is a measure (0-100) how quickly foods raise blood sugar levels in the blood.
The glycemic value of green bananas is about 30, while ripe bananas fall to about 60. The average value of all bananas is 51 (8, 9).
This means that bananas should not cause big spikes in blood sugar levels in healthy individuals.
However, this does not apply to diabetics, which probably should avoid eating a lot of ripe bananas and control their blood sugar carefully when make.
Conclusion: Bananas contain nutrients that can help to moderate levels of blood sugar after meals. They can also reduce the appetite by slowing stomach emptying.
3. Bananas could improve digestive health
Dietary fiber has been linked to many benefits health, including improved digestion.
A medium-sized banana contains about 3 grams of fiber, making bananas a pretty good source of fiber (10).
Bananas contain mainly two types of fiber:
- The pectin :. Decreases as the mature banana
- Resistant starch. Found in green bananas
Resistant starch escapes digestion and ends in our large intestine, where it becomes food for the beneficial gut bacteria (11, 12, 13).
In addition, some studies suggest that pectin cells may help protect against colon cancer (14, 15).
Conclusion: Bananas are quite rich in fiber and resistant starch, which can feed the friendly intestinal bacteria and help protect against colon cancer
[
4. bananas can help with weight loss
No studies have directly tested the effects of bananas on losing weight. However, bananas have several features that should make it a weight loss foods.
To begin, bananas contain relatively few calories. A banana contains an average of just over 100 calories, however, it is also very nutritious and plentiful.
They are also rich in fiber. Eat more fiber from fruit and vegetables repeatedly been linked with a lower body weight and weight loss (16, 17, 18).
Moreover, green bananas are full of resistant starch, so they tend to be very abundant and can reduce appetite (19, 20).
Conclusion: Bananas can help you lose weight. They are low in calories, high in nutrients and fiber, and may have appetite reducing effects.
5. The fruit can support heart health
Potassium is a mineral that is essential for heart health, especially control of blood pressure.
However, despite its importance, most people are not getting enough potassium in their diet (21).
Bananas are an excellent dietary source of potassium. A medium banana (118 grams) contains 9% size of the IDR.
A diet rich in potassium can help lower blood pressure, and people who eat plenty of potassium have a risk of up to 27% lower heart disease (22 , 23, 24, 25).
Moreover, bananas contain a lot of magnesium, which is also important for heart health (26, 27).
In short: Bananas are a good dietary source of potassium and magnesium, two nutrients that are essential for heart health
6. bananas contain powerful antioxidants
fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.
They contain various types of potent antioxidants, including dopamine and catechins (1, 2).
These antioxidants have been linked to many health benefits such as a reduction in the risk of heart disease and degenerative diseases (28, 29).
However, it is a common misconception that dopamine bananas acts as a feel-good chemical in the brain.
Actually, bananas dopamine does not cross the blood brain barrier. Simply it acts as a potent antioxidant rather than alter hormones or mood (2, 30).
In short: Bananas are rich in various antioxidants, which can help reduce the damage from free radicals and reduce the risk of some diseases
[
7. The fruit can help you feel fuller
resistant starch is a type of indigestible carbohydrate found in green bananas, which functions as a type of soluble fiber in the body.
As a rule, we can estimate that green is the banana, the higher the amount of resistant starch containing (31).
On the other hand, mature (yellow) Bananas contain lower amounts of resistant starch and total dietary fiber, but proportionally greater amounts of soluble fiber.
Both pectin and resistant starch has been shown to have effects of reducing appetite and increase satiety after meals (20, 32, 33, 34).
Conclusion: Bananas contain high amounts of resistant starch or pectin, depending on the maturity. Both can reduce appetite and help keep you full.
8. Unripe Bananas can improve insulin sensitivity
Insulin resistance is a risk factor important for many of the world's most serious diseases, including type 2 diabetes
Several studies have shown that 15 to 30 grams of resistant starch per day can improve insulin sensitivity by 33-50%, in as little as 4 weeks (35, 36).
green bananas are a great source of resistant starch, and therefore can help improve insulin sensitivity.
However, the reason for these effects is not well understood, and not all studies agree on the subject (35, 37).
Conclusion: green bananas are a good source of resistant starch, which can improve insulin sensitivity. However, more research is needed.
9. Bananas always improves kidney health
Potassium is essential for the control of blood pressure and healthy kidney function.
Like a good dietary source of potassium, bananas can be especially beneficial for maintaining healthy kidneys.
One study showed that women over 13 years, those who ate bananas 2-3 times per week were 33% less likely to develop kidney disease (38).
Other studies have found that those who eat bananas 4-6 times a week are almost 50% less likely to develop kidney disease, compared with people who do not eat bananas (38 , 39).
Conclusion :. Eating a banana several times a week can reduce the risk of kidney disease by up to 50%
10. Bananas can have benefits for the exercise
bananas are often referred to as the perfect food for athletes, largely because of its mineral content and easily digestible carbohydrates.
eating bananas can help reduce muscle cramping related to exercise and pain, affecting up to 95% of the general population (40).
is the reason for cramps basically unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance (41, 42, 43).
However, studies have provided mixed results on bananas and muscle cramps. Some find useful, while others find no effect (44).
said, have shown that bananas provide excellent nutrition before, during and after endurance exercise (45).
Conclusion: Bananas can help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.
11. Bananas are easy to add to your diet
There are only very healthy bananas - are also one of the most convenient snacks around
.
bananas make a great addition to your breakfast of yogurt, cereal or smoothie. It can even be used instead of sugar in your baking and cooking.
Moreover, bananas rarely contain pesticides or pollutants, because of its protective shell thickness.
Bananas are very easy to eat and transportation. Usually they are well tolerated and easy to digest, and simply have to be peeled and eaten.
can not be easier than that.
Source: http://authoritynutrition.com/11-proven-benefits-of-bananas/
The post 11 Evidence-Based health benefits of bananas appeared first on http://xbodyconcepts.com/11-evidence-based-health-benefits-of-bananas/
Thanks for Reading 11 Evidence-Based health benefits of bananas
You are now reading the article 11 Evidence-Based health benefits of bananas Url Address https://exerciseplanstoloseweight.blogspot.com/2016/06/11-evidence-based-health-benefits-of.html
0 Response to "11 Evidence-Based health benefits of bananas"
Posting Komentar