Are you an adhoc eater or hater of
banana? Here are some reasons to want to rethink your stand of this noble fruit
– for the purpose of sound health.
These were given by Jessie Szalay, a
Live Science Contributor, but we will let you understand all that they had
pieced together.
According Laura Flores, a San
Diego-based nutritionist, “The curvy yellow fruits are high in "potassium
and pectin, a form of fiber”. Bananas are among the most widely consumed fruits
on the planet.
Flores reported a wide variety of
health benefits associated with the fruit, saying, "Bananas are known to
reduce swelling, protect against developing type-2 diabetes, aid in weight
loss, strengthen the nervous system and help with production of white blood
cells, all due to the high level of vitamin B6 that bananas contain".
They can also be a good way to get
magnesium and vitamins C and B6. Flores added, "Bananas are high in
antioxidants, which can provide protection from free radicals, which we come
into contact with every day, from the sunlight to the lotion you put on your
skin".
Here are the nutrition facts for
bananas, according to the U.S. Food and Drug Administration, which regulates
food labeling through the National Labeling and Education Act:
Nutrition Facts
Serving
size:
1 medium banana
(4.5 oz / 126 g)
Calories 110
Calories from Fat 0
*Percent Daily Values (%DV)
are based on a 2,000 calorie diet.
Amt per Serving
%DV*
Amt per Serving
%DV*
Total Fat 0g
0%
Total Carbohydrate 30g
10%
Cholesterol 0mg
0%
Dietary Fiber 3g
12%
Sodium 0mg
0%
Sugars 19g
Potassium 450mg
13%
Protein 1g
Vitamin A
2%
Calcium
0%
Vitamin C
15%
Iron
2%
Health benefits
Heart
Bananas are good for your heart. They
are packed with potassium, a mineral electrolyte that keeps electricity flowing
throughout your body, which is required to keep your heart beating. Bananas'
high potassium and low sodium content may also help protect your cardiovascular
system against high blood pressure.
Depression and mood
Bananas can be helpful in overcoming
depression due to high levels of tryptophan, which the body converts to
serotonin, the mood-elevating brain neurotransmitter. Plus, vitamin B6 can help
you sleep well, and magnesium helps to relax muscles.
Digestion and weight
loss
Bananas are high in fiber, which can
help keep you regular. One banana can provide nearly 10 percent of your daily
fiber requirement. Vitamin B6 can also help protect against type 2
diabetes and aid in weight loss. In general, bananas are a great weight
loss food because they taste sweet and are filling, which helps curb cravings.
They also help sustain blood sugar levels during workouts.
Vision
Carrots may get all the glory for
helping your eyes, but bananas do their share as well. The fruits contain a
small but significant amount of vitamin A, which is essential for protecting
your eyes, maintaining normal vision and improving vision at night, according
to the National Institutes of Health. Vitamin A contains compounds that
preserve the membranes around your eyes and are an element in the proteins that
bring light to your corneas. Like other fruits, bananas can help prevent macular
degeneration, an incurable condition, which blurs central vision.
Bones
Bananas may not be overflowing with
calcium, but they are still helpful in keeping bones strong. According to
a 2009 article in the Journal of Physiology and Biochemistry, bananas
contain an abundance of fructooligosaccharides. These are nondigestive
carbohydrates that encourage digestive-friendly priobotics and enhance the
body's ability to absorb calcium.
Cancer
Some evidence suggests that moderate
consumption of bananas may be protective against kidney cancer. A 2005 Swedish study found
that women who ate more than 75 servings of fruits and vegetables cut their
risk of kidney cancer by 40 percent, and that bananas were especially
effective. Women eating four to six bananas a week halved their risk of
developing kidney cancer.
Bananas may be helpful in preventing
kidney cancer because of their high levels of antioxidant phenolic compounds.
Health risks
Eaten in moderation, there are no
significant side effects associated with eating bananas. However, eating the
fruits in excess may trigger headaches and sleepiness, Flores said. She said that
such headaches are caused by "the amino acids in bananas that dilate blood
vessels." Overripe bananas contain more of these amino acids than other
bananas. "Bananas can also contribute to sleepiness when eaten in excess
due to the high amount of tryptophan found in them," she said. Magnesium
also relaxes the muscles — which sometimes is a benefit: sometimes – risk.
Bananas are a sugary fruit, so eating
too many and not maintaining proper dental hygiene practices can lead to tooth
decay. They also do not contain enough fat or protein to be a healthy meal on
their own, or an effective post-workout snack.
Eating bananas becomes significantly
risky only if you eat too many. The USDA recommends that adults eat
about two cups of fruit a day, or about two bananas. If you eat dozens of
bananas every day, there may be a risk of excessively high vitamin and mineral
levels.
The University of Maryland Medical
Center reported that overconsumption of potassium can lead to
hyperkalemia, which is characterised by muscle weakness, temporary paralysis
and an irregular heartbeat. It can have serious consequences, but you would
have to eat about 43 bananas in a short time for any symptoms of hyperkalemia
to occur.
According to the NIH,
consuming more than 500 milligrams of vitamin B6 daily can possibly lead to
nerve damage in the arms and legs. You would have to eat thousands of bananas
to reach that level of vitamin B6.
Banana peels: edible
or poisonous?
It turns out that the biggest risk from
a banana peel might really be slipping on it. Banana peels are not poisonous.
In fact, they're edible, and packed with nutrients. "Banana peel is eaten
in many parts of the world, though not very common in the west," Flores
said. "It contains high amounts of vitamin B6 and B12, as well as,
magnesium and potassium. It also contains some fiber and protein."
According to a 2011 article in
the journal of Applied Biochemistry and Biotechnology, banana peels also have
"various bioactive compounds like polyphenols, carotenoids and
others."
It is important to carefully wash a
banana peel before eating it due to the pesticides that may be sprayed in
banana groves.
Banana peels are usually served cooked,
boiled or fried in some capacity, though they can be eaten raw or put in a
blender with other fruits. They are not as sweet as banana flesh. Ripe peels will
be sweeter than unripe ones.[1]
[1]
Jessie Szalay, BANANAS: HEALTH BENEFITS, RISKS & NUTRITION FACTS,
September 29, 2014.
