Banana benefits and it,s Peculiarities....

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The banana, scientifically known as Musa acuminata, is a versatile and delicious fruit packed with numerous health benefits... It's one of the most produced, traded, and consumed fruits globally, with more than 1,009 varieties, according to the Food and Agriculture Organization of the United Nations.1 Originating from the South and Southeast Asian-Australiasian region, the banana is now grown worldwide in over 121.,...

Bananas are a rich source of nutrients, such as potassium and vitamin B6. These nutrients along with other components in bananas can offer various health benefits from supporting heart health to providing energy.

Here's why adding bananas to your diet can benefit your overall well-being. And some ways to incorporate it into your meals.....

Increases Fiber Intake
It's recommended that people consume between 22 to 34 grams (g) of fiber per day, depending on their age and gender.3 Unfortunately, many Americans only consume half of this amount. Fiber, also known as roughage, is found in plant foods like fruits, vegetables, and whole grains, and is an important nutrient that helps support digestive and heart health. It may also play a role in reducing the risk of type 2 diabetes and certain types of cancer, such as colon cancer......

Consuming fruits like bananas can help you meet the recommended fiber intake. A medium-sized (about 7-inch long) raw banana provides 3 g of fiber.5 Due to their soft texture and portability, bananas can be consumed by many people including those with busy schedules, chewing difficulties, and young children, making them an easy source of dietary fiber.
Supports Heart Health
Adding more soluble fiber to the diet, found in fruits, can lower LDL or 'bad' cholesterol, reducing the risk of heart disease and stroke. The way that soluble fiber does this is by binding to cholesterol molecules in the small intestine and preventing their absorption.......

In addition to fiber, bananas contain potassium, an essential mineral that helps manage blood pressure according to the American Heart Association.7 A medium-sized banana delivers 422 milligrams (mg) of potassium, meeting 9% of the recommended intake, or daily value (DV).85

Potassium intake increases urinary excretion of sodium. It also helps ease the tension in blood vessel walls, aiding in lowering blood pressure.7 This is important to note because excess sodium in the bloodstream pulls water into the blood vessels, increasing the blood flow and blood pressure. High blood pressure is a major risk factor for heart disease.....

Maintains Digestive Health and Easy to Digest
Fiber in general helps with regularity and maintaining digestive health. Bananas contain soluble fiber and another type of fiber called prebiotics. Both of these types of fiber are especially helpful in supporting good bacteria in your gut to thrive, which keeps your digestive system working smoothly and promotes overall health.410

Bananas are also considered an easy-to-digest food that's part of a bland diet prescription for people experiencing gastrointestinal issues like gas, diarrhea, or vomiting. A bland diet may be useful for people with gastrointestinal conditions such as gastrointestinal reflux disease or GERD, traveler's diarrhea, diverticulosis, and for individuals recovering from gastrointestinal-related surgeries.....

provides energy

Bananas provide and support energy levels in a few ways. Firstly, they are a source of carbohydrates, the body's primary fuel source. The carbohydrate content in bananas is primarily starch when they're unripe and as they ripen, the starch content drops, and the sucrose (a type of simple sugar) content increases.12 Simple sugars are readily absorbed into the bloodstream, providing a quick burst of energy.....

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Health Benefits of Bananas
By Johna Burdeos, RD Published on January 2, 2024
Medically reviewed by Aviv Joshua, MS
A bundle of fresh bananas and a peeled banana on a wooden cutting board with a knife
VLAD SERBANESCU / GETTY IMAGES
The banana, scientifically known as Musa acuminata, is a versatile and delicious fruit packed with numerous health benefits. It's one of the most produced, traded, and consumed fruits globally, with more than 1,000 varieties, according to the Food and Agriculture Organization of the United Nations.1 Originating from the South and Southeast Asian-Australiasian region, the banana is now grown worldwide in over 120 countries.2

Bananas are a rich source of nutrients, such as potassium and vitamin B6. These nutrients along with other components in bananas can offer various health benefits from supporting heart health to providing energy.

Here's why adding bananas to your diet can benefit your overall well-being, and some ways to incorporate it into your meals.

Increases Fiber Intake
It's recommended that people consume between 22 to 34 grams (g) of fiber per day, depending on their age and gender.3 Unfortunately, many Americans only consume half of this amount. Fiber, also known as roughage, is found in plant foods like fruits, vegetables, and whole grains, and is an important nutrient that helps support digestive and heart health. It may also play a role in reducing the risk of type 2 diabetes and certain types of cancer, such as colon cancer.4

Consuming fruits like bananas can help you meet the recommended fiber intake. A medium-sized (about 7-inch long) raw banana provides 3 g of fiber.5 Due to their soft texture and portability, bananas can be consumed by many people including those with busy schedules, chewing difficulties, and young children, making them an easy source of dietary fiber.
Supports Heart Health
Adding more soluble fiber to the diet, found in fruits, can lower LDL or 'bad' cholesterol, reducing the risk of heart disease and stroke. The way that soluble fiber does this is by binding to cholesterol molecules in the small intestine and preventing their absorption.46

In addition to fiber, bananas contain potassium, an essential mineral that helps manage blood pressure according to the American Heart Association.7 A medium-sized banana delivers 422 milligrams (mg) of potassium, meeting 9% of the recommended intake, or daily value (DV).85

Potassium intake increases urinary excretion of sodium. It also helps ease the tension in blood vessel walls, aiding in lowering blood pressure.7 This is important to note because excess sodium in the bloodstream pulls water into the blood vessels, increasing the blood flow and blood pressure. High blood pressure is a major risk factor for heart disease.9

Maintains Digestive Health and Easy to Digest
Fiber in general helps with regularity and maintaining digestive health. Bananas contain soluble fiber and another type of fiber called prebiotics. Both of these types of fiber are especially helpful in supporting good bacteria in your gut to thrive, which keeps your digestive system working smoothly and promotes overall health.410

Bananas are also considered an easy-to-digest food that's part of a bland diet prescription for people experiencing gastrointestinal issues like gas, diarrhea, or vomiting. A bland diet may be useful for people with gastrointestinal conditions such as gastrointestinal reflux disease or GERD, traveler's diarrhea, diverticulosis, and for individuals recovering from gastrointestinal-related surgeries.11

Provides Energy
Bananas provide and support energy levels in a few ways. Firstly, they are a source of carbohydrates, the body's primary fuel source. The carbohydrate content in bananas is primarily starch when they're unripe and as they ripen, the starch content drops, and the sucrose (a type of simple sugar) content increases.12 Simple sugars are readily absorbed into the bloodstream, providing a quick burst of energy.

Bananas also provide vitamin B6, which is essential for various bodily functions, including energy metabolism and supporting brain health.13 Bananas are well-known for their potassium content. Potassium plays a crucial role in regulating muscle function and nerve transmission.14 Additionally, bananas contain fiber, which helps you feel fuller for longer.4

Bananas' portability makes them ideal for carrying on the go, ensuring you have readily available energy whenever you need it. Whether you need a snack for busy mornings, pre-workout fuel, or a quick energy boost throughout the day, bananas are a convenient source of energy.

Promotes Muscle Function
Bananas are a natural source of electrolytes like potassium, required for proper muscle function. Inadequate blood potassium levels can cause muscle weakness.14 Adequate potassium is especially important for exercise as suboptimal levels can contribute to muscle and whole-body fatigue and impaired exercise performance.15......

Nutritional Facts of Bananas
Listed is the nutritional information for one medium-sized (about 7 inches long and 118 grams) raw banana.85...
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