Improving blood pressure, controlling blood sugar levels, promoting weight loss and improving intestinal functions are just some of the benefits that consuming plantains, bananas or bananas brings to the body.
The banana is one of the fruits with the most health benefits because it is an inexhaustible source of fiber and potassium that improve digestion and immune health, explains the cardiologist. Juan Veller, specialist in integrated medicine.
They are considered a natural snack and due to their characteristics they are easy to carry in a bag or lunch box. Their delicious taste makes them an ideal ingredient for smoothies, desserts, to complement cereals or oatmeal.
Experts agree that very few people have difficulty digesting bananas. Plus, they are full of nutrients and vitamins.
Dietitian Elyse Homan explains for the Cleveland Clinic, five benefits of eating bananas: improves digestion and prevent diseases, improves immune health, promotes metabolism, helps organ health and reduces blood pressure.
Banana consumption provides fiber to improve digestion
The banana provides 3 grams (g) of fiber, or almost 10% of what you need in a day, according to the dietary recommendations of the US Department of Agriculture.
The expert explains that fiber is excellent for the intestine and according to almost 200 studies, they prove that people who ate 25 to 29 g of fiber per day had up to 30% less risk of: colorectal cancer, heart disease, hypertension, cholesterol high and type 2 diabetes.
Source of vitamin C for better immune health
Because they are rich in vitamin C, essential for absorbing iron and increasing the ability of the immune system to fight diseases.
Vitamin C is an antioxidant that fights the negative effects of free radicals in the body.
They contain vitamin B6 to improve metabolism
Bananas have vitamin B6 that helps regulate appetite, improves immune system functions, optimizes metabolic processes, and is good for the health of the nervous system.
It also helps in regulating sleep, since a banana will provide you between a quarter and a third of the vitamin B6 you need in a day,” explains the specialist.
Contains potassium for organ health and reducing blood pressure.
Explains Homan, it is recommended to ingest 4,700 to 5,000 mg of potassium for adults. And by consuming a banana we can obtain about 422 mg, or a little less than 10% of what you need per day.
Potassium, a mineral, is essential for the functioning of the heart, kidneys, muscles and nerves. It also helps reduce blood pressure and balances sodium, which increases blood pressure.
Banana provides magnesium to improve blood pressure
Consuming a banana provides 32 mg of magnesium, which covers between 8% and 10% of your daily magnesium requirement. This mineral participates in many processes in the body, including: blood pressure, blood sugar levels, protein construction, bone maintenance.
“I often hear patients say they avoid bananas because they’ve heard the fruit has too much sugar,” Homan says.
Homan clarifies that as bananas ripen, much of the resistant starch is transformed into sugar.
However, he warns that “the health benefits of antioxidants and fiber outweigh those of natural sugar.”
For people who have high blood sugar levels, it is recommended to combine them with a protein source such as peanut butter or a cheese bar for better control.
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