Bananas are one of the most common and cheapest fruits available in every season. However, they are a good source of potassium, vitamin C, fiber, and various antioxidants. Yellow bananas may aid weight loss as they are low in calories and nutrient-dense. They are a good source of carbohydrates and can be added as a pre-workout meal. As it is high in carbs, it helps to gain weight easily. It is one of the most affordable fruit and anyone irrespective of their goals can add it to their diet. More health benefits are discussed below.
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|Amount Per||1 Medium|
|Sugar (natural)||14 gram|
1 medium banana provides 105 calories which is a very good amount for a person who is gaining as well as for a person who is cutting. If a person wants to gain more, then 4-5 pieces can be added in a day and it will provide around (420-525) calories. People who want to lose weight can add 1-2 bananas per day as it will provide only (105-210) calories and those extra calories can be burned with cardio, weight training, or by doing any kind of physical activity.
It cannot be considered as a good source of protein because 1 medium banana provides 1.3 grams of protein. Daily protein intake per day can be completed with many other foods but it is a fruit, so the protein intake in it is low. The protein intake can be increased by adding it with a meal, for example: adding it with oats or cereals. Consuming it with a protein shake after a workout or any physical activity makes a ratio of 1:1 of protein and carbs.
It is a rich source of carbohydrates. In unripe banana, it occurs mainly as starch and in ripe as sugars. As it ripes, the carbs composition changes drastically. The common type of sugars is sucrose, fructose and glucose. The glycemic index depends upon their ripeness. The average amount of GI is 42-58. If a person eats 4-5 bananas daily, then there will be a surplus of 400-500 calories per day which is a very good amount for gaining.
Vitamins and Minerals
1 medium-size contains 0.4 mg of vitamin B6. The importance of vitamin B6 is that it improves mood and reduces symptoms of depression. It also helps in the production of serotonin and norepinephrine. These are the chemicals that help in the transmission of signals within your brain and also help in better nerve function.
Vitamin C helps in maintaining healthy skin, blood vessels, bones and cartilage. 1 medium banana contains 10.3 mg of vitamin C.
Firstly, the importance is that it helps in better bowel movement. Secondly, 1 medium-size provides 3.1 grams of fiber. Thirdly, our body requires 35-40 grams of fiber per day for a better bowel movement and to balance our insulin levels.
It is a rich source of potassium providing around 420 mg in 1 medium banana. Potassium helps to regulate fluid balance as well as better nerve signals.
1 medium banana has around 30 mg of magnesium and the importance of magnesium is that it plays a role in metabolism and muscle health.
1 medium-sized banana provides approximately 13% of your daily manganese needs. Further, it is needed by our body in very small amounts and is good for our bones and healing wounds.
Banana Health Benefits
Potassium can help to manage blood pressure which is the most important health benefit of bananas. Overall, AHA (American Heart Association) encourages people to lower their intake of salt or sodium and increase the consumption of food containing potassium.
Firstly, soluble fiber act as a treatment for inflammation in asthma. Secondly, as we know that 1 medium banana contains around 3 grams of fiber and this fiber content can help people who are suffering from asthma.
Many researchers have found that it may cure cancer because of the vitamin C present in them. Vitamin C has antioxidant properties. Meanwhile, a ripe banana has brown patches on its skin, and the darker the patches, the higher is the banana’s ability to boost our immunity and cure cancer.
Improves Heart Health
Eating it daily improves heart health. More fiber lowers the level of bad cholesterol LDL (Low-Density Lipoprotein). As it is high in fiber, it helps to lower the risk of heart disease.
Eating it with breakfast or adding it as a snack helps to improve our digestion. Although, the carbohydrates present in it are easily broken down. It also helps the body to restore the lost electrolytes.
Banana improves Blood Circulation
It help to improve blood flow which is another health benefits by lowering blood pressure. Blood pressure is caused because of the high sodium level in our body but potassium helps our body to remove extra sodium from our kidney.
How To Add
As a pre-workout meal
It can be added as a pre-workout meal as 1 medium-size contains 27 grams of carbohydrates. Adding 2 bananas 45 minutes before a workout provides us with enough energy for a 90 minutes workout session.
As a shake
Banana shake can be added to our diet as it is high in calories and nutrient-dense. To increase the calories, we can add oats, honey, peanut butter, dates and mix them with our homemade mass gainer shake.
Take banana to your work or school
It is considered a portable snack and it can be carried anywhere very easily. In-office or school, people usually eat junk food as they don’t have access to healthy food. So at that time, it will make you full and it will be a healthy option.
Eventually, many people add it to their breakfast. It can be added with oats or cereals to increase its calories and nutrients.
String of Bananas
A string is a fast-growing plant that can reach a maximum size in no time. The vines ultimately reach lengths of at least 36 inches (90 cm.). However, the leaves are transparent for a reason. It allows light to shine through and the sunlight is used by the plant to make food.
String of bananas is suitable for growing outdoors in warm climates as the plant requires proper sunlight to grow. However, in a cooler climate, the string of banans can be grown indoors.
How many bananas in a pound?
If we say 1 pound of bananas, it is actually 3 pieces of medium-sized. 3 medium bananas with each having 5-6 inches of length make up a pound.
How many bananas in a cup?
If we say 1 cup of banana, that means it consists of 2 medium sizes chopped. However, we often hear that 1 cup should be added as a pre-workout and many people get confused with the serving size. Adding 2 medium-size bananas makes up a cup.
Do bananas have seeds?
Yes, most of them do have seeds. Large black seeds are found in the ancient wild varieties of bananas. Those fruits have a large number of seeds and very little edible flesh.
- They are one of the most common and cheapest fruits available in every season.
- People who want to lose weight can add 1-2 piece per day.
- The protein intake can be increased by adding them with a meal.
- It is a rich source of carbohydrates.
- Therefore, it cures blood pressure, asthma, cancer, improves heart and digestive health.
- However, it can be added as a pre-workout meal as 1 medium-size contains 27 grams of carbohydrates.
- Moreover, it is considered a portable snack and it can be carried anywhere.
Frequently Asked Questions
Is it OK to eat a banana every day?
They’re full of important nutrients, but eating too many could end up doing more harm than good. Too much of any single food may contribute to weight gain and nutrient deficiencies.
What is bad about bananas?
They are 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.
Can we drink water after eating bananas?
Avoid or refrain from having water after eating fruits because it hinders the absorption and digestion process in the stomach leading to acidity.