About the benefits and harms of bananas

Sun-scented, soft-fleshed bananas are not only exceptionally delicious, but incredibly healthy as they are a powerful weapon in the daily struggle for health and beauty. And they do not cause allergies, so they are even given as complementary foods to babies. The richness of vitamins and minerals, excellent digestibility and  the fact that almost everyone can eat them makes bananas a favorite of nutritionists and doctors. estet-portal.com will reveal all the secrets of the solar fruit - from its huge pluses to its tiny minus – and talk about the benefits and harms of bananas.  

What are the benefits of bananas

The chemical composition of these fruits is truly unique, as it is exceptionally balanced. It is not for nothing that nutritionists advise: if there is no time for lunch or you need an urgent bite to eat – eat some fruit. The benefits of bananas are obvious, because they contain substances important for the body:  

• vitamins: A, B₁2 B₁, B₃, B₅, B₆, C, E, K, folates;
• trace elements and minerals: magnesium, manganese, potassium, tryptophan, sodium, selenium, copper, zinc, iron, phosphorus;
• catecholamines;
• malic acid;
• natural sugars (fructose, glucose combined with fibre, sucrose).

There are even proteins and fats, however, their content does not exceed only 1 g per fruit.

The chemical composition of bananas is truly unique, as it is exceptionally balanced. Even the skin is useful, in which there are more vitamins and minerals than in the pulp.  British nutritionists, for example, advise eating whole bananas.

Having appreciated the exceptional benefits of bananas, representatives of the British Dietetic Association even urge eating them whole, since the skin is richer than the pulp in fiber, potassium, lutein, magnesium, carotenoids and the "hormone of happiness" necessary for the production of bananas. serotonin with tryptophan.

The Health Benefits of Bananas: Who Should Eat Them Every Day

With or without the skin, but the benefits of bananas are obvious:

1. Strengthening cardiovascular system, reducing the risk of coronary disease due to the content of potassium and magnesium.
2. Lower blood pressure. This is facilitated by the ratio of trace elements: 422 mg of potassium and a minimum of sodium.
3. Prevention of atherosclerosis. By the amount of pectin content, bananas almost caught up with apples. Pectin lowers cholesterol, which leads to the prevention of atherosclerosis.
4. Healthy sleep. Milkshake with banana – instead of sleeping pills. After all, the healthy fruit contains tryprofan – amino acid from which serotonin is formed. Serotonin gives not only a great mood, but also a sound sleep.
5. Good memory, concentration. Magnesium content - "energy supplier" for the brain - in one fruit is almost the same as in a handful of nuts.
6. Return to normal body pH. Lovers of meat and sweets often suffer from "sourness"; organism. To neutralize excess acid, the body needs trace elements that it takes from bone and muscle tissue, which, of course, does not benefit these tissues. The high levels of calcium, potassium, and magnesium found in bananas are alkalizing, helping to correct pH levels without harming bones and muscles.
7. Help with diarrhea and… constipation. Surprisingly, the same fruit can save you from two polar troubles: diarrhea and constipation. Only with diarrhea you need to eat slightly unripe, greenish fruits, as they hold the stool together, and with constipation – ripe, with dark brown skin. In addition, the crushed pulp of a ripe banana is easily digested and does not burden the intestinal mucosa irritated by the disease.
8. Rehabilitation support. Yellow fruits – not only a source of energy, but also a multivitamin pill, so necessary for those who are in the process of recovering from an illness. By the way, bananas are recommended for anorexics.
9. Quick recovery after physical exertion. Natural sugars – a real "energy injection" for muscles. According to a study by the Appalachian State University's Human Performance Lab, half a banana every 15 minutes while cycling is just as effective as drinking special drinks for athletes. In addition, this useful fruit replenishes the loss of trace elements that are excreted from the body along with sweat during active physical exertion. That's why Ioan Blake, Jamaican Olympian sprinter, eats 16 bananas a day!
10. Help with heartburn, peptic ulcer. Ripe fruits – an effective remedy for heartburn, and slightly unripe - an excellent prevention of peptic ulcers due to the high content of starch, which protects the gastric mucosa from the corrosive effects of stomach acids.
11. Building new cells. Vitamin B₆ is involved in the production of insulin, hemoglobin, fatty acids, which contribute to the creation of new cells. In addition, vitamin B₆ is involved in the synthesis of antibodies that help fight infections.
12. Free radical neutralization. Vitamin C destroys extremely harmful, cell-destroying free radicals and stimulates the production of collagen, which connects cells together.
13. Combating anemia. Iron contributes to an increase in hemoglobin, and therefore, the fight against anemia. Vitamin B₆ regulates blood glucose levels, which also helps in the treatment of anemia.
14. Appetite suppression. Firstly, this is a nutritious product (one – contains approx. 160 kcal), so two fruits are enough to satisfy your hunger. Resistant starch is not digested to the level of glucose, but breaks down in the intestine, where it undergoes a fermentation process. Thus, filling the intestines, gives a feeling of satiety for a long period. Secondly, you can get enough even… the aroma of healthy fruits! Research conducted by Dr. Alan Hirsch of the Small and Taste Treatment and Research Foundation (Chicago) reveals a startling fact: the smell of a banana can trick the brain into thinking we're full.
15. Good mood, strong nervous system. One fruit contains approx. 27 mg of magnesium necessary for the synthesis of serotonin – happiness hormone. With a lack of magnesium, a person experiences anxiety, irritation, and a significant deficiency of magnesium is even fraught with depression. Vitamin C is also important for strong nerves. So, if your stomach is not very friendly with citrus acids, then you can replenish the supply of vitamin C necessary for health with the help of fragrant, healthy bananas.
16. Teeth whitening. Banana skin – Great home remedy for whitening teeth. It is enough to rub your teeth with it for 1-2 minutes.
17. Kidney health. The benefits of bananas are that eating them helps cleanse the urinary tract, maintain kidney function.
18. Relief of PMS symptoms. The hormonal storm that accompanies premenstrual syndrome does not add health and tranquility. To relieve irritability and nervousness, it is worth eating a couple of bananas.
19. Hangover cure. A ripe fruit will bring back to normal electrolyte levels, unbalanced by excessive libations.
20. Salvation from nicotine starvation. The benefits of bananas can be felt by those who quit smoking: the high content of calcium, magnesium and vitamin B₆ helps to cope with nicotine starvation.
21. Cleansing the body of toxins, heavy metals. This action is based on the high content of pectins in bananas. Pectins have the ability to remove the remnants of undigested food from the intestines: they swell, turning into a kind of jelly that acts as an adsorbent.
22. An analogue of prebiotics. Bananas – excellent food for beneficial bacteria living in our body. They contain oligofructose and inulin, which speed up intestinal motility and metabolism.
23. Strong bones. Manganese contained in bananas helps to absorb calcium, which is essential for the normal functioning of the musculoskeletal system and for the prevention of osteoporosis.
24. Health of expectant mothers and their babies. Folic acid has a positive effect on the nervous system: it calms, relaxes. The harmonious state of the mother is extremely important for the normal development of the fetus. It is no coincidence that one of the main vitamins that doctors recommend taking during pregnancy is folic acid.
25. Good eyesight, smooth skin. Beta-carotene is important for the health of the organs of vision, strong immunity, and the prevention of the appearance of neoplasms.
26. Fight against aging. Antioxidants contained in yellow fruits fight free radicals – culprits for the appearance of wrinkles.
27. Immunity strengthening. Selenium – of those trace elements that the body needs in minimal doses, but its lack is fraught with serious consequences. Selenium supports the immune system, helps fight infections, has a beneficial effect on the heart and protects against atherosclerosis.
28. Healthy hair, nails, skin. Zinc, which is part of bananas, helps to cure skin diseases, gives health to hair and nails. Also, this trace element has a beneficial effect on immunity, vision, the functioning of the thyroid and pancreas.
29. Fight against edema. People suffering from edema can feel the benefits of bananas, as the fruits help to remove excess fluid from the body.

As you can see, bananas are not only delicious, but also extremely healthy food that can save you from many health troubles. And being treated with something tasty is always more pleasant than bitter pills.

A fly in the ointment: who is harmed by a banana

There are few contraindications to the use of this fruit, but they exist. People suffering from diseases associated with increased blood clotting (thrombophlebitis, coronary disease) can feel the harm of bananas. Many consider the sweet banana a forbidden fruit for diabetics.

Surprisingly, you can even get enough… the aroma of healthy fruits! Research conducted by Dr. Alan Hirsch of the Small and Taste Treatment and Research Foundation (Chicago) reveals a startling fact: the smell of a banana can trick the brain into thinking we're full.

But the benefits and harms of a banana in this case depend only on the quantity: one fruit, eaten in parts during the day, will benefit. Since bananas are high in calories, those who are struggling with being overweight need to be careful with them. Do not refuse fragrant and exceptionally healthy fruits altogether, but allow yourself no more than one and not too often.

As you can see, the benefits of bananas far outweigh the harm, the main thing, as in everything, is to observe the measure.