Benefits of bananas
Banana is one of the most popular berries in most countries of the world. Despite its low-calorie – the average banana contains about 120 kcal. It is ideally suited as a post-workout food for gaining muscle mass.
Besides, it provides not only vitamins and minerals but also various antioxidants.
A banana has an average glycemic index of 30 units for unripe green fruit and 50-60 for an ordinary banana.
One medium banana covers:
- 30% of the daily intake of vitamin B6, which is essential for metabolism
- 20% of the norm of vitamin C
- 16% of the daily requirement for manganese
- 13% in potassium and 8% in magnesium
Also, depending on the variety and pace of growth, bananas may contain some amount of:
- selenium and other micro minerals.
How much sugar is in a banana?
It is important to remember that green bananas are usually transported in vacuum packages and refrigerators cooled to a temperature of 10-13 ° C. Before entering the store shelves, bananas first “come back to life” in individual gas installations, and then continue to ripen at average temperatures.
This process of artificial ripening leads to the fact that the fibre and starch contained in the banana gradually begin to turn into sugar and other fast carbohydrates with a high glycemic index. That is why the sugar content in bananas can vary – the riper you eat a banana, the more sugar it will contain and the higher its GI will be.
The high content of microminerals in the banana, its relatively low glycemic index and the long-lasting satiety created by starch and fibre, makes the banana the ideal choice for a diet breakfast. However, the main thing is to eat only one average banana per day, and not overeat them.
We also note that due to the high sugar content, bananas will not suit those who adhere to low-carb or carbohydrate-free diets. The medium banana will be equal to the figure of 30-40% of the permissible daily carbohydrates. Unfortunately, these diets prohibit the use of fruit, which is one of the main drawbacks of carbohydrate-free diets for health.
How many vitamins are in bananas?
Banana is a high-calorie tropical fruit that quickly restores the body’s energy spent on physical exertion, as it contains vitamins and minerals. The composition of this fruit has a large amount of natural sugar: sucrose, fructose and glucose. Its pulp contains vitamins necessary for the human body, the most important of which is vitamin C.
There are a huge number of different varieties of bananas, of which most are not fit for human consumption. Dessert variety and plantains belong to edible groups. Planting requires heat treatment since their pulp is starchy, savoury and rather hard. These fruits are the main product of the population of the tropics.
Bananas are relatively cheap fruits, despite the fact that they are quite useful because they contain a lot of potassium and little sodium. Due to these properties, the fruit reduces pressure, reducing the risk of stroke. Five bananas, eaten per day, allow hypertensive patients to reduce the dose of drugs several times.
Useful properties of bananas To judge the beneficial properties of this fruit, you need to know how many and what useful substances are in its composition. The vitamins and minerals that bananas contain are a good preventive measure to prevent many diseases.
- In the pulp of this fruit is vitamin C, which is the strongest antioxidant, and helps to slow down the ageing process of the skin, and also increases the body’s resistance to various infectious diseases;
- The content of B vitamins helps to reduce the symptoms of PMS, has a beneficial effect on the nervous system;
- Banana contains carotene, which protects the body from the appearance of cardiovascular and oncological diseases, as well as prevents premature ageing of the body;
- The pulp has vitamin E, which prolongs the vital activity of skin cells, making it supple and smooth.
And how much benefit brings a banana to the digestive system?
- Catecholamines, which are contained in the pulp help to reduce inflammation of the gastrointestinal tract and oral cavity.
- This fruit contains components that produce serotonin in the body, the so-called hormone of happiness. Responsible for improving the emotional background of a person.
- In a banana, fats are present in very small quantities, but there are fibre and carbohydrates that are easily digested. Who wants to lose weight should not eat this fruit in large quantities.
How many vitamins and minerals in banana?
Who should eat Bananas?
- This fruit is better suited for people who need to add a couple of pounds.
- Children can eat bananas from an early age, that is, as the first food, its fruits are in the same place as apples. This is due to the fact that the banana does not contain coarse fibre, and has the property of rapid digestion.
- This fruit is not allergenic, and due to a large number of carbohydrates. But, despite this, you should first consult with your doctor and find out how many grams of banana you can give to your child at one meal.
- It is better eating a banana on an empty stomach, immediately before the main meal. But, for supporters of a varied diet, it does not matter.
- In order to give the body the necessary vitamins and minerals, it is necessary to eat 1 – 2 fruits per day, which is quite enough. Increased blood clotting and stroke and heart attack are also contraindications for the use of these fruits.
How to choose bananas?
- How many cases were in the life of each person, when the quality of the acquired bananas left much to be desired. Despite the fact that this fruit contains a large number of useful elements, it can do more harm than good if stored improperly.
- When choosing fruits, one should pay attention to the colour of their skin: a good banana, which contains a lot of useful substances, has a golden yellow colour, with no characteristic dark spots. Gray peel is the first sign of improper storage (hypothermia) and indicates that such fruits will not benefit.
- The ribbed skin means that the fruit was not allowed to reach the natural way, that is, it survived in a dark box, and, therefore, it contains much fewer nutrients.
- What bananas should be bought for future use, so that they do not spoil, a few days after going to the store? For these purposes, fruits with yellow-green peel, on which there are no dark dots, are best suited. Keep them in a dark, cool place, not sharing, that is, a whole bunch.