The banana is one of the most sought after fruits in the world . It can usually be found in countries with a tropical climate. This fruit has a delicious aroma, which has inspired countless products in cosmetology.

Likewise, in gastronomy it has been the protagonist of millions of recipes that delight the palate, since it has a unique flavor that makes it appetizing. It also contains vitamins and minerals, which help protect the entire body.

Whether in a dessert, a juice or as a garnish for your meals, you must include the banana in your daily diet to enjoy all its benefits, which we will explain in detail below.

What is banana?

The banana is a fruit with white pulp, which has an elongated and curved shape. It has a smooth yellow shell, which is very easy to detach. This food is characterized by its sweet and penetrating flavor , which can be eaten fresh.

Note: The banana is known worldwide for its high content of potassium and vitamin C.

What are the benefits of banana?

This tropical fruit has been the protagonist of various recipes around the world, since its peculiar flavor and aroma make it highly delicious . In addition, it has a variety of virtuous properties for the body, some of which are the following:

1. Protects cardiovascular health

The banana has large amounts of fiber , which controls cholesterol and insulin levels and helps prevent cardiovascular disease. It also has vitamins and antioxidants, which take care of the veins and blood vessels of the heart. In addition, it has potassium that helps blood circulation to be greater.

Important: A study in Spain revealed that a diet based on natural foods such as greens, vegetables, fruits, cereals and dairy products help reduce mortality from cardiovascular diseases , with bananas being one of the main protagonists for this work. (1)

2. Control blood pressure

This fruit is an ideal food for those who suffer from uneven blood pressure. Therefore, eating a banana daily provides potassium, which reduces the chances of suffering a heart attack or cardiovascular accident by 15%. It also helps purify the body of excess sodium that can affect the heart.

3. Regulates blood sugar levels

Bananas have fiber and pectin , which help control blood glucose spikes. Its calcium content allows insulin levels to be stable . In the same way, it is ideal for those patients with type 1 diabetes , since it slows the digestion of carbohydrates and absorption of glucose.

To highlight: A study in Mexico was able to determine that an ideal diet for a patient suffering from diabetes should contain lemon , corn, tamarind, tomato , nopal, watercress, pumpkin, and of course, banana. This is because these are foods with hypoglycemic properties. (two)

4. Promotes intestinal health

Bananas improve intestinal transit , since they are a slowly absorbed starch with carbohydrates. These components soften the intestinal mucosa, since being alkaline they reduce acidity and burning inside the stomach 

You should know: Eating this fruit helps reduce diseases such as gastritis, diarrhea and constipation. 

5. Eliminate fluid retention

Another of the benefits of bananas is that it helps eliminate fluid retention and expel excess sodium and toxins through urine and feces. Similarly, this fruit improves kidney health , controls nephritis and kidney stones. Also, it has virtues to reduce inflammation in the kidneys, intestines and liver. 

6. Fights anemia

The banana helps to increase the body’s resistance capacity , since it is a carbohydrate with a high content of potassium and vitamins, which increase the forces of the neurological system.

In the same way, this food allows the hydration and nutrition of organs such as the stomach, pancreas and kidneys. It also provides folic acid to strengthen the immune and nervous system , which is ideal to avoid anemia.

Important: A study in Colombia on the feeding of children with anemia, showed that one of the foods with the greatest source of nutrients and vitamins to alleviate this pathology is the banana. (3)

7. Increases physical energy

The banana has vitamin B , which increases the body’s energy. Helps to regain strength and hydration, after a very exhausting day. Improves the body’s resistance thanks to the fact that it contains glucose. In addition, it allows the nervous system to stay healthy.

8. Strengthens muscles

The banana is a fruit loved by all who like to maintain a healthy life and full of physical activity. It can be consumed before, during and after practicing any sport. This is because it is a potassium concentrate, which regulates the amount of body water and regenerates muscles .

To highlight: A study in Venezuela indicated that a gradual diet for an athlete who wishes to maintain the health of his muscles should have potatoes, corn, oats , pasta, rice, glucose polymers and bananas. (4)

9. Reduces oxidative damage

Free radicals affect the entire body. They can cause chronic diseases such as cancer, arthritis, and Parkinson’s syndrome. However, the banana contains a high content of antioxidants that fight these toxins and decrease the oxidative process of the cells.

10. Decreases depression and anxiety

The banana helps control the hormones responsible for mood . Improves serotonin levels and decreases the lack of control of the central nervous system. It has l-tryptophan that prevents anxiety, anguish and aggressiveness.

Banana nutritional properties

The banana is irresistible for its sweet and delicate flavor. Provides a sensation of satisfaction to the palate. In addition, it has a variety of nutrients that improve our quality of life. Below we inform you in detail about the nutritional composition of this fruit:

1. Vitamins

In 100 gr of banana you have 10.3 mg of vitamin C. In addition, it has vitamins from groups A, B, E and K; being one of the most complete carbohydrates , as it helps regulate the digestive system, enhances the body’s defenses and improves mood.

2. Minerals

In 100 grams of banana you can find 490 mg of potassium, 7.8 mg of calcium, 35.5 mg of magnesium , 59 mg of phosphorus, 0.3 mg of iron, 0.1 mg of copper and 0.2 mg of zinc. This is why it is recommended to consume this fruit daily, since it helps the proper functioning of more than 80% of the body’s organs.

Note: A study in Colombia on different types of bananas revealed that this fruit has a high content of iron, potassium, magnesium and zinc (5)

3. Other compounds

The banana is a carbohydrate that in 100 grams provides 88 calories. It has less than 1% fat in its content, which helps control cholesterol . It has more than 12% fiber and 3% protein.

Important: A study in Venezuela to inspect the nutritional value of bananas revealed that this fruit has protein, nitrogen, crude fiber and fat. (6)

What is the best time to eat banana?

The banana is a food that is characterized by its versatility. It is recommended to consume it at breakfast . Due to its glucose content, it is ideal to help start the day with energy and strength. Consuming it on an empty stomach helps control hemoglobin . In the afternoon it is a delicious appetizer that helps reduce anxiety.

In the same way, it can be eaten fresh, although it is the protagonist of a large number of recipes. It can be eaten fried, roasted, stewed or pickled. It is an excellent food as a side dish for appetizers and main courses. In fact, today there is a wide variety of banana sweets and it can be found in purée, juices, tea, juices and liqueurs.

Key Findings

  • The banana is a tropical fruit with a pleasant flavor and aroma.
  • It is recommended to consume in patients with diabetes, anemia, and cardiovascular problems.
  • Its high content of vitamin C and potassium reinforce the defenses of the immune system and fight free radicals.
  • It is ideal for desserts , juices, salads, and outlines.
  • This fruit improves people’s mood and reduces depression .

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