Potassium in bananas can help restore normal bowel functions after diarrhea by regulating fluids and restoring electrolytes. Bananas contain insoluble fiber , which adds to the bulk of your stool and helps to move food through your digestive system. People all over the world use bananas in hopes of overcoming or preventing various illnesses, including but not limited to: diabetes, asthma, cancer, heart disease, and depression.
While you should always consult your doctor when introducing a new food to your diet, the glycemic index and glycemic load of bananas suggest they can be a diabetes-friendly food , especially when paired with other foods, such as peanut butter. Glycemic index is a number value assigned to foods based on how quickly they release glucose into the bloodstream. Foods with a GI value of under 55 are considered a low-GI food.
Bananas fit the bill, as they have a GI of The glycemic load is what tells you everything you need to know, which is how quickly a food will make glucose enter the bloodstream, and how much glucose it can deliver based on the portion you eat. An article in Endotext explains high-fiber foods like bananas are diabetes-friendly because their fiber helps keep blood sugar levels steady and promotes a healthy weight, which in turn can reduce insulin resistance in people with type 2 diabetes.
The Imperial College of London found that children who ate one banana a day reduced their risk of developing asthmatic symptoms by 34 percent. Bananas are filled with antioxidants that may help clean up your immune system and reduce airway stress and tissue damage. Bananas are rich in vitamin C, which is an antioxidant that may prevent oxidative damage to the DNA by destroying free radicals.
Oxidative damage occurs in cells and can lead to mutations and problems such as cancer, rapid aging, autoimmune disorders, and more. According to Japanese scientific research, a fully ripe banana produces TNF tumor necrosis factor , which has the ability to combat abnormal, cancer causing cells.
Ripe bananas may help act as an anti-cancer agent by stimulating the production of white blood cells. According to the American Heart Association, potassium-rich foods like bananas are important in managing high blood pressure because potassium lessens the effects of sodium.
High blood pressure is a leading cause of heart disease , and potassium helps control it by helping to ease the tension in your blood vessel walls. Less tension equals lower blood pressure, which means lower risk of heart disease.
Bananas can help increase levels in your brain of serotonin, a neurotransmitter that regulates mood and social behavior, as well as cognitive, sexual, and digestive functioning. Depression is associated with low levels of vitamin B6 , which is found in bananas. According to the American Heart Association, about 70 percent of American adults are either overweight or obese. This widespread epidemic puts the majority of the population at risk for health problems, such as heart disease, stroke, high blood pressure, diabetes, and more.
Determining which foods aid in weight loss and which do not is one of the first key steps in getting to a healthy BMI. A medium bananas contains only calories, 90 percent of which come from carbohydrates. Lucky for banana lovers, bananas fall low on the GI, and therefore do not cause a significant spike in blood sugar compared with other foods higher on the scale. Another weight-loss aid in bananas is fiber.
Fiber keeps you full for longer and prevents overeating. A study investigating fiber intake found that increasing dietary fiber significantly reduces the risk of unhealthy weight gain in women.
When eaten in moderation, bananas are considered one of the most health-friendly foods, but it is possible to overdo it. The appropriate number of bananas per day varies from person to person.
Like anything else, some people can tolerate higher amounts of minerals and vitamins while others need less. Most health experts recommend no more than two bananas per day; this number is not only based on the risks of eating too many bananas, but also on the recommended daily intake of fruit. Variety is also key when it comes to good nutrition, so make sure to include other sources of fruit too.
Eating too many bananas can lead to headaches, sleepiness, tooth decay, hyperkalemia too much potassium in the blood , and in extreme cases, nerve damage. Bananas contain amino acids that dilate blood vessels, and when those amino acids build up, painful headaches may result.
The riper the banana, the more amino acids present. Tryptophan is the substance in turkey that gives you that sleepy post-meal feeling. Bananas contain the same ingredient, so when eaten in abundance, they can have the same effect. Hyperkalemia is the term used to describe a potassium level in your body that is higher than normal.
Bananas contain potassium, so eating too many can trigger this, resulting in nausea, slower pulse, and an irregular heartbeat. Bananas are a good source of vitamin B6, which is healthy in the right dosage but can cause permanent damage to the nervous system when eaten in excess. The thing is, you would need to eat more than bananas in one day to overdose on vitamin B6, so chances are you're in the clear. Take a small piece of banana peel and rub it on affected area for a few minutes until the inside of the peel turns brown.
As it dries, your skin will absorb the vitamins and nutrients in the peel. Do this 2 to 3 times per day for 30 minutes at a time for best results. This trick may also help reduce acne scars. Tape a piece of banana peel over the wart and leave it on overnight. Continue with nightly treatments until the wart is gone. The ingredients in a banana peel help to relieve itching and inflammation.
A review found that people who follow a high fiber diet have a lower risk of cardiovascular disease than those on a low fiber diet. The American Diabetes Association recommend eating bananas and other fruit as they contain fiber. They note that eating fiber can help lower blood sugar levels. The author of a 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.
Bananas contain water and fiber, both of which promote regularity and encourage digestive health. Bananas are also part of an approach known as the BRAT diet , which some doctors recommend for treating diarrhea.
BRAT stands for bananas, rice, applesauce, and toast. Diarrhea can lead to a loss of water and electrolytes, such as potassium. Bananas can replace these nutrients. High fiber foods can trigger bloating, gas, and stomach cramps in people with inflammatory bowel disease IBD , according to a study.
However, bananas may improve symptoms, the authors concluded. 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 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.
Find out more about potassium. The table below shows the amount of each nutrient in a medium sized banana. It also shows how much an adult needs of each nutrient, according to the — Dietary Guidelines for Americans. Alpha and beta carotene , selenium , choline, and vitamin C all have antioxidant properties.
Fresh bananas are available year-round. Unlike some fruits, bananas continue to ripen after picking. Bananas will ripen steadily at room temperature. To ripen faster, people can try keeping them in a paper bag. Because your body uses carbohydrates before protein and fat, eating a banana can give you a quick energy boost, making them popular among athletes and fitness enthusiasts.
Most of the benefits bananas offer are in the form of minerals, including potassium, calcium and phosphorus, but they also supply you with some of the vitamins your body needs each day. One medium banana gives you about one-fifth of the 1. Getting an adequate amount of vitamin B6 may lower your risk of heart disease and certain kinds of cancer, according to the National Institutes of Health's Office of Dietary Supplements.
It may slow down the decline of older adults' cognitive function and reduce the severity of premenstrual syndrome symptoms. People with autoimmune disorders, alcohol dependency and renal insufficiency are susceptible to vitamin B6 deficiencies and can also benefit from adding bananas to their diet. Although citrus fruits and berries contain more vitamin C, a banana supplies you with approximately 15 percent of your recommended daily allowance of that nutrient, enhancing your body's supply of cell-regenerating antioxidants and supporting your immune system.
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