Nutrition Value and Great Benefits of Bananas



Bananas are a fruit that is easily found in everyday life. In addition to its good taste, these healthy snacks are also beneficial for health and affordable for all circles. In a banana contains essential nutrients, beneficial for digestion, healthy heart, and aids in weight management.
Many studies have been conducted to know the benefits of bananas, among others:

Bananas contain many essential nutrients.
Bananas contain fairly high fibers, and a number of antioxidants. Nutrient content of one medium-sized banana fruit (100 grams) is:

Calories (kcal) 88
Total Fat 0.3 g   
Saturated Fat 0.1 g         
Polyunsaturated fats 0.1 g          
Monounsaturated Fats 0 g          
Cholesterol 0 mg             
Sodium 1 mg     
Potassium 358 mg           
Total Carbohydrate 23 g               
Food Fiber 2.6 g               
Sugar 12 g           
Protein 1.1 G     
Vitamin A 64 IU
Vitamin C 8.7 mg
Calcium 5 mg     
Iron 0.3 mg
Vitamin D 0 IU  
Vitamin B6 0.4 mg
Vitamin B12 0 μg              
Magnesium 27 mg

Calories on a banana of about 105 kcal, which are mostly made up of water and carbohydrates. The type of carbohydrates contained in raw bananas mostly consists of starch and resistant starch. In ripe bananas, starch has been transformed into sugars (glucose, fructose, and sucrose).

Bananas contain nutrients that can stabilize blood sugar levels.
Bananas are rich in fibers called pectin. Raw bananas contain resistant starch which acts like soluble fibers and is beneficial for digestion. Pectin and resistant starch can stabilize blood sugar and reduce appetite by slowing down stomach emptying.

In addition, bananas also contain glycemic index between low to moderate, where glycemic index is a measure of how fast food can increase blood sugar levels. Glycemic index of raw banana is about 30; while on ripe bananas occur increased glycemic index to 60. The average value of banana glycemic index is 51, which means it does not cause a large surge in blood sugar levels in normal people.

Bananas Good for digestive health.
Dietary fibers many are associated with a variety of health benefits, including make healthy digestive systems. A medium-sized banana contains about 3 grams of fiber, making it a fairly good source of fiber.

In addition, the content of resistant starch contained in bananas will enter the digestive system and end on the colon, and then become food for the good bacteria in the digestive tract. Some research suggests that pectin can help protect the body from colon cancer.

Bananas play a role in cardiovascular health.
Potassium is a mineral that is important to support cardiovascular health, especially to control blood pressure. Although it is important, most people do not get enough potassium in their daily diet. Banana is a good source of potassium. The potassium rich diet helps to lower blood pressure. Research shows people who consume their own potassium have a 27% lower risk of developing heart disease. In addition, bananas also contain a number of magnesium which also plays an important role for cardiovascular health.

Bananas are rich in antioxidants.
Vegetables and fruits are the best food sources containing antioxidants, including bananas. Antioxidants have good benefits for health, such as lowering the risk of cancer, heart disease and other degenerative diseases.

Half-baked bananas help increase insulin sensitivity.
Insulin resistance is a major cause of type 2 diabetes disease that starts a lot happening in the community. Some research suggests that consuming 15-30 grams of resistant starch daily can increase insulin sensitivity by 33-50%. Raw bananas are a good source of resistant starch, therefore may help improve insulin sensitivity.

Bananas can improve kidney health.
Besides beneficial to control blood pressure, potassium is also good for kidney function health. Research shows that someone who consumes bananas 2-3 times per week has a lower risk of 33% to be exposed to kidney disease.

Bananas are beneficial during sports.
Bananas are often referred to as the perfect food for athletes, mainly because of the mineral content and carbohydrates that are easily digestible. Eating bananas can help reduce muscle cramps and pain that arises during exercise. Muscle cramps can occur due to dehydration and electrolyte imbalance in the body, so consuming bananas can help prevent cramps in the muscles. Bananas have also been shown to give excellent nutrients before, during, and after endurance exercises.

That's some benefits of banana for human body. In addition to healthy and very suitable as a source of energy, the price is affordable and the taste is good to make this fruit a favorite for many people.