10 Benefits of Banana

Banana is an energy booster. It is said to be very good for the stomach. A single piece of banana contains approx 100 calories and relatively high in carbohydrates and sugars. They are rich in various nutrients such as potassium, magnesium, fiber, iron, and antioxidants.

 

Nutritional value of banana per 100 gms

Fat: 0.3 gm

Cholesterol:0

Potassium: 360 mg

Dietary fiber:2.5 gm

Sugar:12 gm

 

Here are powerful benefits of eating a banana:

 

1.Energy Booster

 

Because of the abundance of vitamins, minerals, carbohydrates, and sugars, bananas are a great source of natural energy. If you carry one banana in your tiffin and if you feel sudden hunger, it will provide you instant energy.

 

2.Contains many nutrients

 

Bananas are rich in potassium which is very helpful in the body’s circulatory system and deliver oxygen to the brain. This also helps maintain a regular heartbeat and proper balance of water in the body. It also contains essential vitamins and minerals such as calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6.

 

3.Helps in bowel system

 

They regularise the digestive system. They can stop constipation. It helps to maintain regular bowel system.

 

4.High fiber content

 

It is high in fiber and fiber has an important role to play in our body. Soluble fiber slows down your digestion and keeps you feeling full for longer hours.

 

5.Can boost your spirits

 

It contains a chemical called tryptophan which is a mood-regulating substance. It helps the mind to relax and you feel happier.

 

6.May support heart health

 

Bananas are known to prevent high blood pressure and it is because it contains high potassium and low sodium. Potassium helps to lower high blood pressure and support heart health. It is also rich in magnesium which is also essential for good heart health.

 

7.Helps in anemia

 

They are rich in iron content. Due to this they are highly recommended for those who suffer from anemia.

 

8.Contains antioxidants

 

Bananas are an excellent source of dietary antioxidants. They contain dopamine and catechins. These antioxidants reduce the risk of heart disease and degenerative illnesses.

 

9.Supports kidney health

 

The high amount of potassium in bananas supports kidney health. Eating bananas can drastically reduce the risk of developing kidney disease.

Various studies have found that people who consume bananas each week are even less likely to develop kidney disease, reducing risk by as much as 50 percent.

10.Helps weight loss

Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower body weight and weight loss banana has just over 100 calories — yet it is also very nutritious and filling.

Unripe bananas are packed with resistant starch, so they are very filling and may reduce your appetite

Vitamins and their importance in our body!

Vitamins and their importance in our body:

Vitamins are essential nutrients because they perform hundreds of roles in the body.  Eating a healthy diet remains the best way to get sufficient amounts of the vitamins we need.

Vitamins cannot be synthesized by mammalian cells and, therefore, must be supplied in the diet in small quantities.

Vitamins are divided into two groups of water-soluble(vitamin B complex & C) and fat-soluble(Vitamin A, D, E & K).

Fat-soluble vitamins:

1.Vitamin A

Role: helps in the formation and maintenance of healthy skin, hair, and mucous membranes; aids in the ability to see in the dim light(night vision), essential for proper bone growth, tooth development, and reproduction.

Source: deep yellow/orange and green vegetables and fruits(carrots, broccoli, spinach, sweet potatoes etc..), milk, cheese

2.Vitamin D

Role: helps in the formation and maintenance of bones and teeth, aids in the absorption and use of calcium and phosphorous

Source: milk, tuna, salmon, cod liver oil, and skin exposed in the morning sunlight

3.Vitamin E

Role: act as an antioxidant and protects essential fatty acids from oxidative damage.

Source: nuts, vegetable oils, cereals, green leafy vegetables

4.Vitamin K

Role: helps in the synthesis of substances needed for clotting of blood, aids normal bone metabolism.

Source: green leafy vegetables, cabbage, cauliflower

 

Water-soluble vitamins:

5.Vitamin C

Role: is important in forming collagen, a protein that gives structures to bones, cartilage, muscle and vascular tissues, helps bones and teeth, helps in absorption of iron, protects other vitamins from oxidation

Source: citrus fruits, melons, berries, dark green vegetables, tomatoes

B-complex vitamins:

6.Thiamine B1

Role: helps in the release of energy from carbohydrates, promotes normal functioning of the nervous system

Source: whole grain products, dried beans, and peas, nuts, sunflower seeds

7.Riboflavin B2

Role: helps the body to transform carbohydrates, proteins, and fats into energy

Source: nuts, yogurt, milk, whole grain products, cheese poultry, green leafy vegetables

8: Niacin B3

Role: helps the body to transform carbohydrates, proteins, and fats into energy

Source: nuts, dried fruits, poultry, fish, whole grain products, beans

9: Vitamin B6

Role: helps in use of fats and amino acids, aids in the formation of protein

Source: sunflower seed, poultry, beans, bananas, nuts, green leafy vegetables

10: Folic Acid

Role: helps in the formation of hemoglobin in red blood cells, aids in the formation of genetic material

Source: nuts, beans, whole grain products, fruit juices, dark green leafy vegetables

11.Pantothenic Acid

Role: helps in the formation of hormones and certain nerve-regulation substances; helps in the metabolism of carbohydrates, fats, and proteins

Source: nuts, milk, poultry, seeds, dried fruits, green leafy vegetables

12.Biotin

Role: helps in the formation of fatty acids, helps in the release of energy from carbohydrates

Source: eggs, milk, vegetables

13.Vitamin B12

Role: helps in the formation of red blood cells, helps in the functioning of the nervous system

Source: milk, poultry, yogurt, fish, eggs,