The
amazing health benefits of eating bananas cannot be overemphasized. The three
natural sugars contents of banana – sucrose, fructose and glucose combined with
the fibre content gives instant, substantial and sustained enhancement of
energy. Research has shown that eating at least two bananas will provide you
with enough energy for at least 90 minutes strenuous activities. No wonder
world's leading athletes make banana their number one fruit.
Energy
derived from banana is not the only benefit of eating the fruit. Banana can be helpful
in keeping you fit, help you to overcome or prevent substantial number of
illnesses and conditions, thereby making banana a must add fruit to your daily
diet. Banana is a humble but powerful fruit - botanically, it is actually a
berry and perhaps the least to be found in most supermarkets in town.
Below
are the 30 top proven reasons why you must make eating BANANA a duty if you
value your health. You can at a minimum add one a day to your diet.
1. Depression:
Banana don’t only look like smiles; it promotes smile, because it
contains vitamin B9, aka folate, a nutrient that fights depression by boosting
a substrate that has antidepressant properties. (In other words, it helps
serotonin, the feel-good chemical, enter the brain faster.) Studies have shown
an elevated incidence of folate deficiency in 50% of patients with depression,
and some doctors recommend increasing folate intake if you’re taking
anti-depressants, to boost their effects then banana consumption will go a long
way to help you.
2. Builds Muscle: If you do feel like you muscles are painful after a workout, or are not
growing fast enough, then it means that you might not be getting enough
magnesium in your diet. Banana is a good source of magnesium. It can help with
muscle contraction and relaxation as well as protein synthesis, which in turn,
increases lean muscle mass. Magnesium intake helps in boosting lipolysis – a process
by which your body releases fat from its stores. One exciting way of getting magnesium
is to make banana tea. Just boil some water, cut off both ends of a banana
(still in its peel) and boil for 7-10 minutes. Then drain and drink before bed.
3. Brain Power: 200 students at a Twickenham
(Middlesex) school were helped through their exams this year by eating bananas
at breakfast, break, and lunch in a bid to boost their brain power. Research
has shown that the potassium-packed fruit can assist learning by making pupils
more alert. A
wide array of other researches suggests that eating bananas could make you seem
smarter, as some of the vitamins, minerals and amino acids in bananas play a
role in keeping your brain functioning at its optimal level.
4. Faster Recovery: Your body needs energy to recover after a workout to
replenish lost carbs, sodium and potassium. You should have a nutritious snack
within 15 minutes to one hour after rigorous exercise, recommends the American
Dietetics Association. A banana meets these requirements because it's rich in
potassium, magnesium and fast-working carbohydrates and it's especially
beneficial after a jog, when coupled with a source of protein.
5. Heartburn: This naturally low-acid fruit is a smart
food to reach for if you’re feeling the symptoms of heartburn. “A nice mushy
banana will help relieve discomfort because it will stick to the irritated
esophageal lining,” says Gerard E. Mullin, MD, a digestive health expert and
author of The Gut Balance Revolution.
“It forms a protective film that coats, protects and soothes.”
6. Morning Sickness: Snacking on bananas between
meals helps to keep blood sugar levels up and avoid morning sickness.
7. Mosquito bites: Before reaching for the insect
bite cream, try rubbing the affected area with the inside of a banana skin.
Many people find it amazingly successful at reducing swelling and irritation
8. Feel Less Stress and Anxiety: Besides the mood-boosting B9, bananas also have
tryptophan, “a precursor for serotonin,” says Bjork, “and serotonin may be the
most important brain chemical because is a natural anti-depressant and can
treat, anxiety and insomnia, as well as other mood issues such as fatigue,
irritability, agitation, anger, and aggression. Bananas also have
norepinephrine, which regulates our “‘fight or flight response,’ which helps to
regulate stress. They’re an optimal, natural, real-food way to promote positive
moods and help to prevent depression,” she continues. “Good thing we don’t need
a prescription!”
9. Better Sleep: This is
also because of the “trytptophan,” says Cassie Bjork, RD, LD of Healthy Simple
Life. “It’s a precursor for melatonin, which promotes relaxation and helps to
regulate sleep.” Peel one before bed.
10. Reduces Belly Bloat: Fight back against the gas and water retention with bananas. One recent
study found that women who ate a banana twice daily as a pre-meal snack for 60
days reduced their belly-bloat by 50 percent! Why? The fruit increases
bloat-fighting bacteria in the stomach, and it’s also a legendarily good source
of potassium, which can help diminish retention of fluids.
11. Fat Burning: Bananas
have 12 mg of choline, a fat-blasting B vitamin that acts directly on the genes
that cause fat storage in the abdomen. (One reason heavy drinkers have bloated
bellies is that alcohol depletes choline, causing weight gain around the
liver.) You can also find it in lean meats, seafood and collard greens. Foods
high in choline are an essential part of Zero Belly Diet – one Zero
Belly recipe includes an amazing banana bread oatmeal
12. Premenstrual syndrome (PMS): Forget the pills - eat a banana.
The vitamin B6 it contains regulates blood glucose levels, can affect your
mood.
13. Stabilizes Blood Sugar: “Bananas are a great source of
nutrition for a lot of reasons!” says Bjork. “I encourage consuming protein and
healthy fat with the banana to slow down the absorption of the sugar from the
banana into your bloodstream. This is the most effective strategy for keeping
blood sugar levels stable, which means consistent energy levels and weight loss
(since stable blood sugar levels allow the pancreas to secrete glucagon, the
fat-burning hormone!)” Speaking of hunger hormones,
14. Less Cravings: This is another benefit of keeping your blood sugar stable. Eating a
banana between meals means less binging, and no more monkeying around in the
snack drawer.
15. Feel Fuller: Prior to
ripening, bananas are rich in something called resistant starch, which, as the name suggests, literally resists
the digestion process. This feeds healthy gut bacteria, which suppresses the
appetite and leads to more efficient fat oxidation. In fact, one study found
that replacing just 5 percent of the day’s carbohydrates with a source of resistant
starch can boost post-meal fat burn by up to 30 percent! Since underripe
bananas are a bit bitter, we suggest adding them into weight loss smoothies with other fruits and veggies to mask the taste.
16. Reduces Bad Cholesterol Levels: If you’ve recently eaten at BK or other fast food
chains, you’ve likely consumed trans fats—the kind of fat that raises your LDL
(“bad”) cholesterol levels. Before you reach for the Lipitor, grab a banana.
They contain phytosterols, which are compounds that have LDL
cholesterol-lowering effects according to a study in The Journal of
Nutrition. Additionally, “Bananas contain Vitamin B6 which is important for
nearly everything – heart health, immune health, digestive health, and nervous
system function,” says Bjork.
17. Aids Digestion: Do you constantly feel that you are not right after eating? Bananas can
help your poor digestion. Banana is an excellent source of prebiotics, non-digestible
carbohydrates that act as food for good gut bacteria (probiotics) and improve
digestion – because they contain fructooligosaccharides, a cluster of fructose
molecules that lead to better gastrointestinal health.
18. Makes Stools Easier: The high fiber in bananas can help normalize bowel
motility. With 3 grams of insoluble fiber, they help you push out waste better.
They also help when things are loosey goosey: “Bananas are binding for anyone
with diarrhoea, and they also contain probiotics that are essentially ‘food’
for the healthy microbes (probiotics) that live in our guts,” says Isabel
Smith, MS RD CDN, founder of Isabel Smith Nutrition. If you suffer from any
sort of bowel trouble, you might have IBS. Don’t miss these essential 37 IBS
Remedies That Will Change Your Life!
19. Grow Stronger Bones: Although bananas don’t contain a high amount of
calcium—less than 1% of your daily recommended intake – they can help promote
calcium uptake with the help of those prebiotic fructooligosaccharides. As
fructooligosaccharides ferment in the digestive tract, they enhance the body's
ability to absorb calcium according to a study in The American Journal of
Clinical Nutrition.
20. Supplies More Energy: There is a reason why marathoners grab a banana
before, during, and after the race: Bananas are rich in glucose, the most
easily digestible source of sugar that will provide optimal energy for your
run, power lift or Soul Cycle class. Eating one post workout helps to quickly
replenish energy stores that are depleted during a tough sweat session. And to
tone your tummy fast.
21. Fight Diseases: Even though bananas have no vitamin A, they can still help alleviate vitamin
A deficiency. How? They are rich in three different types of carotenoids
(provitamin A carotenoids, beta-carotene and alpha-carotene) that the body
actually converts into vitamin A. According to an article in the Food and
Nutrition Bulletin, foods containing high levels of carotenoids have been
shown to protect against chronic disease, including certain cancers,
cardiovascular disease, and diabetes.
22. Fight Cancer: Delphinidin
is an antioxidant found in bananas that has anti-tumour properties. A study in Food
and Chemical Toxicology found that applying concentrations of delphinidin
to stomach cancer cells inhibited their growth and proliferation. Controlling
your weight also reduces the risk of cancer.
23. Ulcers: The banana is used as the
dietary food against intestinal disorders because of its soft texture and
smoothness. It is the only raw fruit that can be eaten without distress in
over-chronicler cases. It also neutralizes over-acidity and reduces irritation
by coating the lining of the stomach.
24. Strokes: According to research in
"The New England Journal of Medicine, "eating bananas as part of a
regular diet can cut the risk of death by strokes by as much as 40%!
25. Lowers Blood Pressure: According to the FDA, “the combination of a
low-sodium, high potassium intake is associated with the lowest blood pressure
levels and lowest frequency of stroke in individuals and populations.” Bananas
are high in potassium and low in sodium, the fruit is officially recognized by
the FDA as being able to lower blood pressure and protect against heart attack
and stroke.
26. Builds Stronger Blood: Strengthen your blood and relieve
anemia with the added iron from bananas. “Iron is important for energy levels
since it transfers oxygen to your cells,” says Bjork. “Iron deficiency can halt
weight loss because when levels are low, the body attempts to conserve energy,
which means a slowed metabolism and stalled loss, and even weight gain.”
27. Improve Vision: Not only did the researchers find that banana consumption
may help improve vision, but they also uncovered that this fruit may ward off
vision-related ailments, too. So, what makes bananas so good for your eyes?
Well, the same properties that give fruits their bright colours also work to
improve eyesight, and bananas contain these beneficial compounds, too.
Furthermore, this compound is converted into vitamin A, which can be useful for
individuals with a vitamin A deficiency. It’s important to note that vitamin A
is also crucial for eye health, so it’s wise to stock up on fruits that are
rich in this essential vitamin.
28. Detoxification: Rich in pectin, bananas are an all-natural detox. The gelatin-like fiber
that sticks to toxic compounds in the blood and flushes them out of the body
through the urine. In fact, citrus pectin increased mercury excretion in the
urine by 150 percent within 24 hours of supplementation, according to one
study. Research shows pectin can limit the amount of fat your cells can absorb!
29. Temperature control: Many other cultures see bananas
as a "cooling" fruit that can lower both the physical and emotional
temperature of expectant mothers. In Thailand, for example, pregnant women eat
bananas to ensure their baby is born with a cool temperature.
30. Seasonal Affective Disorder
(SAD): Bananas
can help SAD sufferers because they contain the natural mood enhancer
tryptophan.
31. Smoking: Bananas can also help people
trying to give up smoking. The B6, B12 they contain, as well as the potassium
and magnesium found in them, help the body recover from the effects of nicotine
withdrawal
Remain Safe, Sound and Secured
Prince
Aloy Anyanwu
The
Helper of your Joy
Disclaimer: noblecourse.blogspot.com does not in any
way guarantee any specific results for following any of the procedures outlined
in this site. The results will vary from individual to individual depending on
application. Articles, graphics, videos and any other materials in any form on
this blog are for information purposes only. They are not meant to substitute
professional advice on any subject matter.
Comments