A popular go-to snack is a banana. While they are delectable, practical, and readily available, they occasionally spark debate. Are they deserving of praise for being a good source of potassium or scorn for being overly sweet? Is eating them every day Healthy foods? How many, if any?
To establish whether or not bananas may be a component of a healthy diet, we will examine the research on their health advantages in this article. Here are some effects that eating bananas every day might have on you.
The health benefits of bananas
1. You may have more Energy
Bananas are a good supply of carbohydrates, which serve as your body’s primary source of energy. Bananas contain B vitamins like vitamins B3, B6, and B12, which support your body’s synthesis of energy, according to a 2019 paper published in the Journal of Food Science and Technology.
The optimum use of bananas is when they are combined with wholesome fats and/or protein. Bananas can be a part of a nutritious meal or snack. This is because proteins and fats take longer to digest than carbohydrates, so consuming a banana with a healthy protein or fat, such as a cup of Greek yogurt or a handful of almonds, will help the energy it gives last longer.
2. You Could Lower Your Risk of Chronic Disease
Bananas contain phytosterols and carotenoids, both of which have antioxidant effects; this is a lesser-known banana fact.
Intriguingly, the aforementioned 2019 article claims that “bananas have a higher antioxidant capacity than some berries, herbs, and vegetables” and, as a result, can help to lessen the negative effects of oxidative stress on the body.
Body tissues may become inflamed as a result of oxidative stress. According to a 2020 article in Ageing Research Reviews, if this persists as you age, it can result in chronic inflammation, which is known to be a driver of diseases including heart disease, diabetes, cancer, and more.
Consuming antioxidant-rich fruits and vegetables can provide your body with the tools it needs to reduce inflammation.
3. You might keep a healthy weight
Bananas might help you stay fuller longer when included in a balanced meal. Between-meal pleasure lessens the possibility that you’ll have cravings and consume more calories than you need, which might eventually lead to weight gain.
Although no proof eating bananas can help you lose weight, they are a convenient and easily accessible item that can be incorporated into a healthy eating routine to do so.
A 2020 study that was published in Nutrients showed that eating more fruits and vegetables is linked to more successful weight loss. It should come as no surprise that bananas can aid in your weight loss efforts given that they are one of the most popular fruits consumed regularly in the United States.
4. You may intake more fiber
The majority of folks in America don’t get enough fiber daily. Less than 10% of Americans, according to the American Society for Nutrition, consume the 28 to 34 grams of protein per day that are advised by the 2020–2025 Dietary Guidelines for Americans.
Each medium banana contains roughly 3 grams of fiber. Fiber is crucial for numerous reasons, including maintaining regular bowel movements. Bananas include pectin, a particular kind of fiber that can improve the way your body gets rid of waste. According to a 2020 study published in the Journal of Foods Research, bananas lose pectin concentration as they ripen, making greener bananas a healthier source.