The benefits of bananas are known to all. It is a creamy fruit with an exquisite flavor that children and adults love. Its sweetness makes it a delicacy and its particular natural packaging allows you to eat it anywhere, without the need to use cutlery.
The sugar content in bananas is very useful for athletes, especially because provides immediate energy to our bodysomething very important when we carry out long-term or high-intensity training.
But, athletes are not the only ones who can enjoy the benefits of bananas, stay here and I’ll tell you everything you didn’t know about this tropical fruit.
Discover all the benefits of bananas
Bananas are a tropical fruit from the tree that receives the same name. It belongs to the Musaceae family and the fruit has a thick, yellow skin that is easy to peel. The pulp is white, yellowish and very creamy.
It is believed that the crop has Asian origins and spread to India, where it was considered a powerful food for the mind and body.
The Spanish conquerors discovered this fruit in the 7th century and thanks to their travels they made it known in the Canary Islands, Jamaica, the Caribbean and all over the world. Latin America. Currently, it is the most popular and is part of the diet of a large percentage of families worldwide.
Banana nutritional value
There are conflicting opinions about the calories that bananas provide, many say that they add a lot of calories and therefore make you fat. This is not quite true, since a small banana (100 g) can provide 89 calories and no fat.
The banana is always fashion in fitness because it is a natural source of potassium. This mineral is not only necessary to prevent muscle cramps, but also helps maintain adequate blood pressure and thus prevent cardiovascular disease.
In addition, it provides other minerals, such as phosphorus, zinc and magnesium, which are involved in the proper functioning of the bone, muscle and immune system. Also, it is rich in vitamins B6, folic acid and vitamin C.
This fruit, provides the perfect amount of fibermainly the soluble type that acts as food for the intestinal bacterial flora to help maintain its balance.
How to eat banana?
The banana can be eaten green or ripe, in both ways it is used to prepare desserts, soups, smoothies, etc. However, if you eat it green, it will not give you the same as ripe. Here’s why:
The green banana:
- Has resistant starcha prebiotic fiber beneficial to the intestine.
- It has a lower glycemic index.
- It is low in FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides and polyols).
The ripe banana:
- It has a higher glycemic index.
- Provides less resistant starch.
- It is higher in FODMAPS, especially in fructans, a magnificent fiber for the balance of the intestinal microbiota.
benefits of bananas
The properties and benefits of bananas for our health place them as one of the most important foods in the daily diet. Keep reading and discover them:
1. They help reduce tiredness and fatigue
As I mentioned before, the banana contains vitamin C and B6in addition to minerals such as magnesium.
All these nutrients support muscle health, facilitating the functions of the nervous system to reduce the feeling of fatigue. In addition, they help prevent the appearance of cramps, which is ideal for the good performance of athletes.
This energizing property makes it a suitable food for children, students and people who lead a fully active life.
2. They prevent anemia
Bananas contribute iron, a mineral responsible for the production of hemoglobin in the blood. Its regular consumption increases the development of red and white blood cells. This contributes to the prevention and treatment of diseases such as anemia, as well as strengthening the immune system.
3. They protect the heart
The high levels of potassium in bananas provide a cardioprotective effect which benefits the health of the cardiovascular system, since it helps to reduce high levels of blood pressure, favoring the correct performance of the heart.
4. Regulate digestive functions
One of the greatest benefits of bananas is their effective ability to stabilize intestinal transit and reduce constipation symptoms.
The starch and carbohydrates in the green banana stimulate the peristaltic movements of the intestine, facilitating the evacuation of waste. For their part, ripe bananas are indicated in the treatment of diarrhea, as they soften the digestive mucosa and reduce inflammation.
The benefits of bananas and cooking
To get the benefits of bananas you must include them regularly in your diet. This fruit is available in the market throughout the year. Be sure to choose them fresh, unbruised and firm in consistency.
You can eat them raw, in fruit salads, yogurts, or alone. Another way to eat them is by preparing cupcakes, cakes, cookies, pancakes and even ice cream. The advantage of cooking with them is that they add sweetness and a creamy texture to all recipes.
Do you like bananas? Be sure to try them, eat them however you want and take advantage of all their benefits.