Bananas are one of the most popular fruits worldwide. They contain essential nutrients that can have a protective impact on health.
Eating bananas can help lower blood pressure and may reduce the risk of cancer.
This article will take a look at the potential health benefits of bananas, such as improving heart health and promoting regularity. It also examines the possible health risks that doctors have associated with bananas.The following sections explain some of the possible health benefits of bananas.
The nutrition information comes from the United States Department of Agriculture’s (USDA) FoodData Central databaseTrusted Source.
Daily requirements are from the 2015–2020 Dietary Guidelines for AmericansTrusted Source. These are for adults, but they are approximate, as the values vary according to a person’s age and sex.The American Heart AssociationTrusted Source (AHA) encourage 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.
A medium banana provides almost 9% of a person’s daily potassium needs, according to the nutritional information from the above sources.A 2007 study suggested that eating bananas might help prevent wheezing in children with asthma. One reason for this could be the antioxidant and potassium content of bananas. However, more research is needed to confirm these findings.Laboratory investigationsTrusted Source have suggested that lectin, a protein that occurs in bananas, may help prevent leukemia cells from growing.
Lectin acts as an antioxidant. 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.Bananas contain fiber, potassium, folate, and antioxidants, such as vitamin C. All of these support heart health.
A 2017 reviewTrusted Source 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.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 2018 reviewTrusted Source 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.
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.
Bananas are a popular fruit that contain essential nutrients that help keep a person healthy.
It is worth noting that while the nutrients in bananas can boost health and prevent diseases, eating bananas may not have the same impact on everyone.
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.
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