Why 2 Bananas A Day Must Be A Part of Your Breakfast
Banana is one of the world’s most delicious fruits with enormous health benefits. It not only prevents you from several diseases but also a very good source of energy. Because there are 89 calories in one Banana of 100 grams. And Usually, one serving of Banana is considered to be 124g which contains almost 110 calories. Most people use Banana in their Breakfast because it provides instant energy to kickstart their day. Besides this, there are a lot of reasons that you must add Banana in your daily diet. In this article, we’ll talk about some wonderful health benefits of Bananas which will urge you to eat this amazing fruit daily.
Some Interesting Facts About Bananas
- Bananas are the most popular fruit in the American Diet
- Bananas are grown in more than 135 Countries
- Due to the great health benefits of bananas, singers Adele, Katy Perry, and Alicia Keys have Banana as their backstage demand while performing.
- Bananas contain Tryptophan which helps control your mood and sleep
- There are more than 1000 types of Bananas which are subdivided into 50 Groups
- One Banana (124 Grams) can provide 10% of your daily fiber requirement
- India is the biggest Banana Producer, which produces 29 Million Tonnes of Banana per Year
- Banana is scientifically a berry (a berry must contain seeds inside the flesh)
Nutritional Breakdown of Banana
There are many health benefits of Banana due to its nutritious profile and essential minerals and vitamins. One Serving (124 gram) of Banana contains 110 calories, 1 gram protein, and 30 gram carbohydrates with no fat, sodium and cholesterol.
1 Serving of Banana ( 124 grams)
- Iron – 0.3 mg
- Protein – 1 gram
- Carbohydrates – 30 grams
- Vitamin C – 9 mg
- Vitamin B6 – 0.5 mg
- Vitamin A – 82 IU
- Potassium – 450 mg
- Magnesium – 36 mg
- Manganese – 0.3 mg
- Dietary Fiber – 3 grams
- Riboflavin – 0.1 mg
- Niacin – 0.7 mg
- Folate – 25 mcg
10 Surprising Health Benefits of Bananas
Bananas are not only sweet and delicious in taste but also very nutritious from inside and are considered a full pack of energy. Due to a sufficient amount of sugar and carbohydrates, 2 Bananas will be enough to satisfy your hunger. Bananas also help in digestion, control diabetes and Prevent Kidney Disorders. There are a lot of Health Benefits of Bananas. A few of them, we’ll discuss here.
1- Good for Heart Health
According to new research, eating Banana Regularly prevents heart attacks and strokes. Banana is a big source of potassium. And potassium inhibits the narrowing and hardening of arteries. The vital minerals in Banana are thought to be very helpful for the patients of heart diseases. According to Dr. Mike Knapton (British Heart Foundation), eating not enough potassium leads to heart attacks and hardening of arteries. So the health benefits of bananas for heart patients can’t be underestimated.
2- Banana Controls Blood Pressure
Bananas Consumption also controls blood pressure. The Potassium (Main element in Banana) not only prevents heart diseases but also helps in lowering the blood pressure. A new study reveals, eating two Bananas in a day reduce 10 percent of your blood pressure.
3- Help in Digestion
Our Digestion System plays the main role in our physical health. You can’t enjoy the full benefits of your healthy diet if you can’t even digest that food properly. As we’ve already known that bananas are rich in fibers. And fibers help our digestive system to work properly and maintain bowel health.
4- Control Diabetes
A Medium-sized Banana of almost 124 grams contains 3 grams of fiber. This essential element (fiber) helps to slow the absorption and digestion of carbs. Which reduces the sugar spikes and controls the blood sugar.
5- Preserve Memory and Boost Mood
Bananas help to study more efficiently and also enhance your memory. A regular banana contains 0.5 mg of B6 Vitamins. And According to Boston’s Tufts University, Men with a higher concentration of Vitamin B6 have 2 times better memory than those with a lower level. Besides this, Tryptophan in Banana (which makes brain-signaling chemicals) helps to boost your mood make you sleep better.
6- Big Source of Potassium
One Serving of Banana contains 450 mg of Potassium. Potassium controls Blood Sugar, heart attacks and strokes, and helps to build and recover muscles faster. It is also very important in maintaining the balance between acids and basis.
7- Help To Relieve Constipation
While Talking about the amazing health benefits of Bananas, we can’t compromise on this one (Constipation). Constipation is the most common disease in United States. According to recent surveys, about 16 percent of people in the US suffer from frequent Constipation. And Banana is a fruit that helps you to get rid of it. Fibers in Banana are very good for the digestive system and relieve constipation. They absorb water and help stools to stay soft and large.
8- Prevent Hangovers
Banana Milkshake is very effective for hangovers. It controls the blood pressure, rehydrates your system and makes you feel happy by controlling your mood. According to Nutritionists, You must eat one Banana after a glass of Alcohol. Alcohol causes dehydration and blocks the hormones that help in building vision focus and concentration. But the Banana is a fruit that alleviates the dehydrating effects of alcohol and the dancing water buffaloes on your head.
9- Bananas Support Healthy Eyes and Vision
There are 82 IU Vitamins A in Banana (124 grams). Vitamin A helps to preserve the membranes around your eyes and bring light to your corneas. Banana also prevents you from blur vision.
After knowing these great health benefits of Bananas, I’m sure you’ll include this amazing fruit into your diet.
10- Bananas Help Your Muscles Recover Faster
Bananas Increase the glycogen level of your body. Which helps to rebuild your damaged muscles. Carbs and Potassium in Banana are muscle-friendly elements. Carbs fulfill the energy requirement while potassium helps in muscle building. According to a nutritionist, every adult who works out in the gym requires a minimum of 4700 mg Potassium in a day. And one Banana contains 450 mg Potassium.
How To Include Bananas in Your Diet: Banana Recipes
You’ve come to know about the amazing Health Benefits of Bananas. And now the question is, how can you add this delicious and healthy fruit into your daily diet. Here are the few Banana Recipes that you can easily try at your home.
Banana Smoothie Recipe:
Banana Smoothie is the most popular smoothie all over the world. It’s very tasty and easy to make. Only 3 Ingredients are required to make it.
- One Banana
- Milk 1 Cup
Take a blender and pour all of these ingredients in it. Blend it properly until it becomes smoothie. Now, your Healthy Banana Smoothie is ready. Pour it into a drinking glass.
Banana Ice Cream Recipe:
You can also add Bananas into your delightful desserts if you add them to ice cream. And Banana Ice Cream is a sort of dessert that can delight everyone. Here is the Banana Ice Cream Recipe.
- 2 Bananas (Medium Size)
- Chopped Nuts (Optional)
Slice Bananas into 1cm pieces and freeze for at least 30 minutes. Place them in a food processor. Blitz until they become creamy. Banana Ice cream is read. Scoop it and serve it.
10 Health Benefits of Bananas (Summary)
- Bananas Prevent Heart Attack and Strokes
- Control Blood Pressure
- Help in Digestion
- Control Diabetes
- Preserve Memory and Boost Mood
- Big Source of Potassium
- Help to Relieve Constipation
- Prevent Hangovers
- Support Healthy Eyes and Vission
- Help Muscles to Recover Faster