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.