Health: Benefits of eating bananas

Bananas are one of the most consumed fruits in the world for compelling reasons. They are cultured in at least 107 countries.

Blood pressure

Maintaining a low sodium intake is essential to reduce blood pressure.  However, it also increases potassium intake (found in bananas or custard apples) may be equally or more important because of its vasodilating effects. According to the National Health and Nutrition Examination Survey, less than 2% of adults meet the recommended 4,700 mg of potassium daily amount. In addition, a high intake of foods rich in potassium (also present in spinach, chard or potatoes ) has been associated with a 20% lower risk of death from any cause.

Asthma

An investigation conducted by the Imperial College in London (UK) found that children who consumed at least one banana a day were 34% less likely to develop asthma.

Cancer

The consumption of bananas, oranges  and orange juice during the first two years of life can reduce the risk of developing childhood leukemia. Given that each banana has about 12 mg of vitamin C, this sweet fruit can help fight free radicals that gives our body, in the mildest cases, aging and at worst serious illnesses like cancer. In addition, high fiber intake of fruits and vegetables such as bananas are associated with a lower risk of colorectal cancer.

Heart Health

The content of fiber , potassium, vitamin C and B6 in Banana is one of the best allies for heart health. An increase in potassium intake along with a decrease in sodium is crucial to reduce the risk of cardiovascular disease , according to Mark Houston, a researcher at Vanderbilt Medical School and director of the Institute of Hypertension St Thomas hospital in Tennessee (USA). In their study, the researchers found that those who consumed 4,069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed 1,000 mg a day. In addition, high potassium intake has also been associated with a lower risk of stroke or reduction of kidney stone formation.

Diabetes

Studies have shown that guzzling fiber from a type 1 diabetics have lower blood glucose levels, in type 2 diabetics A medium banana provides about 3 grams of fiber. According to the dietary guidelines, recommended 21 to 25 grams of fiber per day for women and 30 to 38 grams of fiber for men.

Diarrhea

For the treatment of diarrhea the recommended soft foods such as stewed apple or banana; and it is that during episodes of diarrhea, a lot of electrolytes such as potassium are lost, making us feel weak. Thanks to banana we can promote regularity and replenish lost potassium reserves.

Memory and mood

Bananas also contain tryptophan, an essential amino acid in protein whose studies have suggested that plays a vital role in preserving memory and also to improve mood. 

Nutritional contribution of a banana

vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B9, vitamin C, vitamin E and vitamin K. A banana contains carbohydrates, minerals, vitamins, fiber and other nutrients such as tannins. It also contains no fat, no cholesterol , no sodium.

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