Bananas are a sweet, satisfying fruit packed full of nutrients and health benefits. They’re mostly known for their potassium content, but the perks of consuming this fruit expand far beyond the potassium they contain. Banana can help with everything from keeping you energized to keeping your digestion patterns regular.Making bananas a regular part of your diet can have a positive impact on your overall physical health. Read on to learn more about the banana health benefits and nutritional value.

Making bananas a regular part of your diet can have a positive impact on your overall physical health. Read on to learn more about bananas’ nutritional value and the health benefits they have to offer.

Banana Health Benefits

Not only are bananas a light and tasty snack but they also do your body a lot of good when you consume them regularly. Bananas can give you a natural energy boost and are quite filling and healthy. But that’s somethign most of us know. Below is a list a banana health benefits that are less known.

They Contain Disease-Fighting Antioxidants

Bananas contain two antioxidants known as catechins and dopamine. These antioxidants have both been found to benefit the body in numerous ways. Dopamine helps with anything from ensuring that you get a good night of sleep to helping keep your mood stabilized.

Whilst catechins is a type of disease-fighting antioxidant that helps to keep your body on top of infection and disease. It helps to maintain a normal blood pressure level in your body all the way to helping block the function of enzymes that absorb sugar to help prevent diabetes.

Boosts Heart Health

The well-known fact that bananas contain potassium is a common reason that people choose to consume them; and rightfully so. Potassium is an essential mineral for maintaining proper cardiovascular health. Consume a potassium-rich diet and you’ll gain the added benefit of lowering your risk of developing heart disease.

Improve Digestive Health

Bananas are a good source of dietary fiber, which helps to keep your bowels running in proper order. A study conducted in Europe found that individuals who ate at least 30 grams of fiber per day reduced their risk of developing colon cancer by 50%. Another reason to enjoy bananas; you can do your part to lower your risk of developing colon cancer in an easy way.

A study in Uruguay showed similar results, in that banana is relatively effective in protecting the body against colon cancer. In one study, researchers noticed bananas also significantly reduced bloating. The study suggests bananas can help people who are trying to lose weight.

Nutritional Value of Banana

Bananas are a delicious fruit packed with vitamins and minerals that aid in good health. A medium sized banana contains about 105 calories, three of which come from fat. Bananas contain 0.4 grams of fat which counts for about 1% of your daily dietary value. They contain no cholesterol and only contain one milligram of sodium. Bananas do, however, contain 27 grams of carbohydrates, three grams of which are dietary fiber and 14 grams of which are sugars. They also contain one gram of protein. Overall, the caloric ratio of one medium-sized banana is comprised of 93% carbohydrates, 3% fats and 4% protein.

In terms of vitamins and minerals, bananas are a good source of multiple nutrients. They contain 10.3 milligrams of vitamin C, 422 milligrams of potassium, 5.9 milligrams of calcium and 31.9 milligrams of magnesium. Vitamin C is a powerful antioxidant that can prevent illness and helps the body form and maintain connective tissue.

It is also especially helpful in decreasing the levels of ‘bad’ cholesterol and triglycerides, which are associated with heart disease. Bananas do not contain any unhealthy fats. However, they are just as filling as a high-calory meal. By eating bananas often, you can replace some of the bad fats from your diet with a healthy alternative.

Bananas also contain high levels of potassium. Potassium is an essential nutrient for our bodies as it aids in the proper functioning of everything from the heart, kidneys, muscles to the nervous system.

Bananas are also a great source of calcium. Calcium helps your body to form and maintain strong bones and also aids in heart health. Magnesium is an essential mineral to helping to keep you energized and also helps to keep you calm and less anxious.

Banana Usesbanana pancakes

Bananas are most commonly used raw, as they are, or as part of smoothies. You can also cook bananas, though exposing them to high temperatures might cause them to lose some of their nutritional properties.

However, they are also used in other ways, such as for fertilizer for a garden or used to attract butterflies and birds. Their uses are plentiful and can benefit anything from your health to your garden.

To take advantange of the numerous banana health benefits, here are a few banana recipes you could try:

Banana Recipes

Banana Bread Overnight Oats

Ingredients:
½ of a ripe, mashed banana
½ cup of rolled or steel cut oats
½ cup of milk of choice (cow’s, almond, rice, coconut, etc)
Optional: 2 tablespoons of chopped pecans or walnuts
1 teaspoon of vanilla extract
½ teaspoon of cinnamon
Dash of sea salt
1 tablespoon of ground flax
2 teaspoons of maple syrup
Directions:
1. First, combine all of the above ingredients into a bowl and mix
2. Next, spoon the mix into a mason jar (or other sealed container)
3. Lastly, cover and put into the fridge overnight
4. Garnish with sliced banana or other desired toppings
5. Enjoy hot or cold

Banana Peanut Butter Smoothie

Ingredients:
1 large banana, peeled
1 cup of ice
½ cup of milk of choice (cow’s, almond, rice, coconut, etc)
¼ cup of greek yogurt (plain or vanilla)
1 heaping tablespoon of peanut butter (or other nut butter of choice)
½ teaspoon of vanilla extract
Directions:
1. Put all ingredients in a blender
2. Next, blend to desired consistency and pour in a glass
3. You can enjoy the smoothie at room temperature

Oatmeal Banana Pancakes
Ingredients:
2 eggs
1 banana, peeled
½ cup of oats
¼ cup of apple sauce
1 teaspoon of vanilla extract
½ teaspoon of cinnamon
Directions:
1. First, blend oats in a food processer until smooth
2. Next, combine blended oats and other ingredients in a bowl and mix until thoroughly combined
3. In the meantime, grease a griddle or pan
4. Now scoop ¼ to ½ a cup of batter onto griddle or pan and cook over medium-high heat for 3-5 minutes per side

Conclusion

The health benefits of banana and its nutritional value are plentiful. They can help with your heart health, your mood and your digestive health. They can be added to many different dishes or enjoyed alone. However, you choose to enjoy them, consuming them on a regular basis can have a positive impact on your health and keep your body in good working order. Feel free to share your thoughts, ideas and comments about banana health benefits and the nutritional value of banana.