Bananas develop in clusters of 50-150, with particular person bananas grouped in bunches generally known as ‘palms’ of 10-20 at a time.
The most well-liked sort of banana is the massive, yellow, smooth-skinned number of candy banana. They differ in measurement and color, and are normally eaten uncooked. The bigger, inexperienced bananas are generally known as plantains. Plantain bananas are ready in an analogous solution to greens, being usually baked or fried.
Banana advantages could embody…
1. They’re high-fibre, so assist a wholesome intestine
2. Comprise potassium, which regulates coronary heart perform
3. Neutralise abdomen acid and relieve heartburn
4. Present on the spot but sustained vitality
5. Comprise tryptophan which converts to serotonin
Uncover our full vary of well being profit guides and take a look at a few of our wholesome banana recipes, from our baked banana bread to our wholesome biscuits.
Dietary profile of banana
An 80g serving (a small banana) supplies:
- 65 Kcal / 278 KJ
- 1g Protein
- 0.1g Fats
- 16.2g Carbohydrate
- 1.1g Fibre
- 264mg Potassium
An 80g serving, one small banana, counts as considered one of your five-a-day. Check out our infographic to seek out out extra about what counts as five-a-day.
What number of bananas a day must you eat?
Whereas there is not any strict rule, it is best to not eat a couple of or two bananas a day. Consuming extra might result in weight achieve, as they include each carbohydrates and sugar. Make sure you’re consuming a balanced weight-reduction plan by together with a variety of contemporary vegetables and fruit.
What are the well being advantages of bananas?
1. Helps intestine well being
Bananas have a soothing impact on the intestine due to their excessive content material of pectin, a soluble fibre which not solely helps decrease ldl cholesterol however normalises bowel perform. The excessive fibre content material of bananas helps to advertise emotions of fullness and seems to scale back bloating.
The resistant starch in bananas additionally has a prebiotic impact, serving to to gas the intestine micro organism in order that they each enhance in quantity and produce useful compounds known as brief chain fatty acids.
2. Could assist coronary heart well being
Bananas are loaded with worthwhile micronutrients, particularly potassium, which is among the most essential electrolytes within the physique. Potassium helps to manage coronary heart perform in addition to fluid stability which is a key think about managing blood stress. The effectiveness of potassium-rich meals equivalent to bananas, in reducing blood stress and defending in opposition to coronary heart illness and strokes is effectively accepted and bolstered by appreciable scientific proof.
3. Could assist in the administration of heartburn
Unripe bananas assist to neutralise abdomen acid and a plant compound they include, leucocyanidin, seems to advertise the thickness of the mucous membrane of the abdomen. This implies bananas, so long as they’re under-ripe, could also be a helpful dietary addition for these with heartburn.
4. Are an vitality booster
Since they’ve a low water content material, bananas usually have extra energy in addition to the next sugar content material in comparison with different fruits. They include sugar within the types of sucrose, fructose and glucose together with fibre, which permits them to provide an on the spot but sustained enhance of vitality. Being wealthy in potassium they assist muscle contraction throughout train and should scale back the danger of cramping. As such bananas make a worthwhile inclusion each earlier than and through a protracted type of intensive train.
5. Could assist temper
Bananas include tryptophan, an amino acid which the physique converts to the feel-good mind chemical serotonin. This mind chemical is understood to assist rest, enhance temper, reduce anxiousness and usually makes you’re feeling happier. Nonetheless, it is vitally tough to boost blood ranges of tryptophan by weight-reduction plan alone, and though animal research counsel a attainable hyperlink between the consumption of banana and enhancements in anxiousness and despair, it’s prone to be extra to do with the banana’s antioxidant content material relatively than their tryptophan contribution.
Are bananas protected for everybody?
Bananas are usually not appropriate for everybody, for instance, they could set off migraine in people who find themselves prone to them.
Bananas could provoke an allergic response in some individuals. Allergy signs usually develop inside minutes, and it’s best to see your GP should you expertise an opposed response. Nonetheless, if this develops right into a extreme response, generally known as anaphylaxis, it’s a medical emergency and it’s best to name for an ambulance instantly.
Learn extra about allergy symptoms on the NHS web site.
Sure treatment works by elevating the potassium ranges within the blood, if you’re prescribed treatment of this nature it’s best to take care when consuming meals wealthy in potassium, equivalent to bananas.
Are bananas good for you?
The underside line is sure, bananas are good for you. They supply a formidable hit of potassium, fibre and tryptophan, which means they will assist your intestine, coronary heart and temper. What’s extra, bananas include carbohydrates and pure sugars, making them an energising selection for earlier than a exercise. Nonetheless, as with most different meals, they need to be loved as a part of a balanced weight-reduction plan.
If you’re taking prescribed treatment, at all times verify together with your GP earlier than making any dietary modifications.
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Jo Lewin is a registered nutritionist (RNutr) with the Affiliation for Vitamin with a specialism in public well being. Observe her on Twitter @nutri_jo.
All well being content material on bbcgoodfood.com is offered for normal data solely, and shouldn’t be handled as an alternative choice to the medical recommendation of your individual physician or another well being care skilled. When you’ve got any considerations about your normal well being, it’s best to contact your native well being care supplier. See our web site phrases and circumstances for extra data.
