Today, bananas are grown in at least 107 countries and are ranked fourth among the world's food crops in monetary value. Americans consume more bananas than apples and oranges combined.
With the world consuming so many bananas, it's not surprising that people are asking the question: are bananas good for you?
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 associated with them.
Fast facts about bananas
- Bananas are rich in potassium and fiber.
- They may help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems.
- Ripen bananas at room temperature and add them to cereal for a tasty breakfast.
- People who use beta blockersshould not suddenly increase their intake of bananas.
Health benefits
Listed below are the possible health benefits associated with bananas. It is important to note that more high quality studies are required before these health benefit links are proved definitive.
Potassium
Bananas are high in potassium and contain good levels of protein and dietary fiber.
Bananas are rich in a mineral called potassium. This mineral is important as it 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 is kept in the body.
One medium-sized banana contains 422 milligrams of potassium. It is best to try to get potassium from dietary sources such as bananas. Otherwise, potassium supplements are available to purchase online.
Nutritional profile
One serving of banana is considered to be about 126 grams. One serving of banana contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. Bananas are naturally free of fat, cholesterol, and sodium.2
Bananas provide a variety of vitamins and minerals:
- Vitamin B6 - 0.5 mg
- Manganese - 0.3 mg
- Vitamin C - 9 mg
- Potassium - 450 mg
- Dietary Fiber - 3g
- Protein - 1 g
- Magnesium - 34 mg
- Folate - 25.0 mcg
- Riboflavin - 0.1 mg
- Niacin - 0.8 mg
- Vitamin A - 81 IU
- Iron - 0.3 mg
The recommended intake of potassium for adults is 4,700 milligrams per day.
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