For Indian ripe bananas are not only a delicious fruit but eating bananas give us numerous health benefits. It contains many vitamins and minerals which are essential for the body function properly.

They support immunity, energy production , bone health , and organ function.

Some of the medium sized banana contain natural sugar and carbohydrates, which can impact blood sugar levels. Banana impact not only blood sugar level but are great for heart health which maintain a healthy body.

A medium sized banana about 105 calories is packed with essential nutrients which gives list of health benefits to us

Banana contain soluble fiber which helps to absorb water and prevent constipation. It also helps with Diarrhea and electrolyte balance which replenishes potassium and magnesium lost due to diarrhea or dehydration

Nutrients in raw banana

carbohydrates (27g per banana)

sugar content

potassium content ( 422mg)

fiber ( 3g)

dietary fiber

contains gut bacteria for better absorption

low in calories

resistant starch

vitamin B6

Magnesium

vitamin c

antioxidants

These are the above nutrients which are present in banana.

Banana are a great for rich nutrient like fiber which support overall health benefit which may improve blood sugar level. During digestion, soluble fiber dissolves in liquid to form a gel. This may also contribute to a banana’s sponge-like texture.

bananas also contain resistant starch, a type of fiber that your body does not digest.

Together, these two types of fiber may help moderate your blood sugar levels  after meals and regulate your appetite by slowing the emptying of your stomach

This means that despite their higher carb content, bananas may not cause major spikes in blood sugar levels in people who don’t have diabetes.

However, for those who have diabetes eating a large portion in one sitting may cause blood sugar levels to rise too high, so it’s best to stick to one banana at a time.

Banana health benefits

Banana support for digestive health

Banana are excellent for gut health and digestion because they contain fiber, prebiotics and essential nutrients that help regulate digestion and promote healthy gut

Banana contain soluble fiber which helps to absorb water and prevent constipation. It also helps with Diarrhea and electrolyte balance which replenishes potassium and magnesium lost due to diarrhea or dehydration

May aid weight loss

Banana which can be great for weight loss diet when eaten in moderation.

1 big banana calories contain 90 kcal and 1.1g proetin which are low in calories , high in fiber , and packed with essential nutrients that help to control hunger , boost metabolism and support digestion.

1 large banana calories contain 121 kcal of calories and 1.5 g of protein which help soothe acid refluc and heartburn

100 grams banana calories contain 89 kcal and 1.5g of protein which support heart health

May support heart health

Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure.

Potassium is a mineral that’s vital for heart health and especially for blood pressure management. However, few people get enough potassium in their diet.

Bananas are a great source of potassium, with a medium banana providing 10% of the DV.

A potassium-rich diet could help lower your blood pressure

, reducing your risk of hypertension. A 2017 study in mice also suggests that potassium may lower the risk of heart disease by 27%

Full of antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

They contain several types of potent antioxidants

, including flavonoids and amines. These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and macular degeneration.

Antioxidants help prevent oxidative damage to your cells caused by free radicals. If you do not consume enough antioxidants, free radicals can build up over time and cause harm if their levels become high enough in your body.

May help you feel fuller

The soluble fiber in bananas may help keep you full by adding bulk to your digestive system and slowing digestion.

Additionally, bananas are relatively low in calories for their size.

Combined, the low calorie and high fiber content of bananas make them a more filling snack

 than some other options, such as processed or sugary boxed snacks.

Protein is filling, but bananas are low in this macronutrient. For a hunger-reducing snack, you can try eating a sliced banana with a protein-rich food such as Greek yogurt or blending a banana into a protein shake.

Easy to add to your diet

Bananas are not only healthy and tasty but also convenient.

They make a great addition to yogurt, cereal, or smoothies, and they work well as a topping for whole grain toast with peanut butter. You can even use them in place of sugar in your baking and cooking.

Bananas are also easy to transport and are usually well tolerated and easily digested. All you need to do is peel them and you’re good to go.