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banana varieties; Nutritional Facts and Health benefits

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Description

August 27 is National Banana Lovers Day, it means it’s time to celebrate all the health benefits of your favorite yellow fruit.

Bananas are prepackaged by nature, wonderfully sweet with a gift of firm, creamy meat wrapped inside a thick, inedible yellow peel. The banana tree grows from 10 to 26 feet tall, belongs to the Musaceae family, and is available for harvest year-round. The banana grows in bunches of 50 to 150 bananas individually in bunches, known as “HANDS” of 10 to 25 bananas.

History

Bananas have been around for centuries. Archeologists have found evidence of banana cultivation in New Guinea since 8000 BC and bananas also appeared in Egyptian hieroglyphs. The world’s first banana farms were located in Southeast Asia, then spread to India and Africa, from where the Portuguese sailors introduced them to Europe and America in 16th century. Today India is the largest banana producer, yet it consumes the majority of that.

Varieties

According to the Food and Agriculture Organization of the United Nations United Nations, there are almost 1,000 varieties of bananas, of which several one hundred are edible that are divided into two different species, the sweet banana and
The banana plantain.

In the United States, the most familiar varieties of Sweet bananas are Big Michael, Martinique, and Cavendish. Banana plantains are considered vegetables because of their more starchy qualities and are generally used for cooking.

Nutrition Acts

Bananas are among the healthiest and most delicious fruits in the world. They contain several essential nutrients. The nutritional data for 1 medium banana are:

Potassium

Bananas are full of potassium. Plain banana contains 422 milligrams of potassium.

Potassium is a mineral, which is important to maintain Fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells. Potassium also helps muscles to bind and nerve cells reply. Potassium maintains normal blood pressure and heart function. The more potassium you consume, the more sodium can leave your body.

Potassium can reduce the risk of developing kidney stones
in people by age. In short, healthy kidneys make sure that the correct amount of Potassium remains in the body. It is best to try to get potassium from dietary sources like bananas, otherwise potassium supplements are available in the market.

Health Benefits

Bananas are one of the most consumed fruits in world for good reasons. On average, each of us exceeds 10 kg, which it is about 100 bananas every year.

Banana produces in almost 107 countries and ranks fourth among the world’s food crops. Americans consume more bananas than apples and oranges in comparison. With the world consuming so many bananas, the people who ask that bananas be good for us?

The possible health benefits of bananas are listed below. It is important to note that more high-quality research is required before these health benefits are final.

A study has shown that children who ate just one banana per day was 34% less likely to develop asthma.

Consume bananas in the first two years life can reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can combat the formation of known free radicals to cause cancer High fiber intake of vegetables and fruits like canned plantains Decrease the risk of colorectal cancer.

Bananas are rich in pectin, a type of fiber that moderates blood sugar levels after meals and reduces appetite slowing down the emptying of the stomach.

Type 1 diabetics who consume a lot of fiber diets have lower blood glucose levels and type 2 diabetics can improve blood
sugar, lipids and insulin levels.

Bananas are ranked low to medium in the Glycemic index, which measures how fast food increases blood sugar levels. the average value of the banana in GI is 51. This means that bananas do not cause more spikes in blood sugar levels in healthy people.

Fiber, potassium, vitamin C and B6 Banana content all support cardiovascular health. An increase in potassium intake along with a decrease in sodium intake is the most important change in diet that a person can do to reduce the risk of cardiovascular disease.

A first type of cardiovascular benefit of bananas is the potassium content. Bananas are a great source of potassium, a essential mineral to maintain normal blood pressure and heart health. According Those who consume 4069 mg of potassium per day have a 49% lower risk, according to a study of death from heart disease.

A second type of cardiovascular benefit from bananas is related to its sterols content. Bananas are a very low-fat food, which contains a small amount of sterol fat.

A third type of cardiovascular benefit from bananas involves its fiber content. Bananas are a good source of fiber consumption. The normal banana has about 3 grams of fiber.

Bananas are extremely interesting fruits in terms of their carbohydrate and sugar content. The normal-sized banana contains approximately 3 grams of fiber. Fiber is a nutrient that regulates the speed of digestion. Mild foods such as apple sauce and bananas are recommended for the treatment of diarrhea.

Bananas are a good source of resistance.
Starch, a starch found in foods rich in carbohydrates that can help us lose weight.
Our body slowly digests resistant starch, making it a natural appetite suppressor because we feel full longer. RS also encourages our liver to switch to mod to burn fat.

Probiotics the good bacteria that promote digestion found in certain foods like yogurt. Well there also prebiotics and bananas are a great source of them.
Prebiotics supply food for probiotics, so good gut bacteria grow well.

Athletic Yield and bananas

The excellent mix of vitamins, minerals and carbohydrates.
in bananas it has made them a favorite fruit of athletes. Its easy portability, the low cost and excellent flavor also support its popularity in this exclusive group.
Bananas keep the energy level stable. Bananas have long been used by athletes for the prevention of muscle cramps. Bananas are low potassium broths potassium level is the main cause of muscle cramps.

Consumption of one or two bananas within an hour of
Exercise maintains the highest blood potassium level after training.

Banana in the diet

  • Add a sliced ​​banana to your cereal or oatmeal diet for a more nutritious breakfast.
  • The fad diet recommends eating a banana in the morning along with water like the morning banana diet.
  • Like applesauce, mashed ripe bananas can be used in baked goods to replace oil or butter and add a naturally sweet flavor.
  • Peel and freeze bananas for a great addition to smoothies and shakes.
  • You can take a banana with you on the way to work or school for a portable, healthy snack.
  • A sweet sandwich with peanut butter, honey and banana is the all-time favorite food for children.

Risks

Beta-blockers, a medicine used for heart disease, it can increase the level of potassium in the blood. So tall potassium foods such as bananas should be eaten in moderation when taking beta blockers.

If your kidneys can’t removing excess potassium from the blood could be dangerous because it also too much potassium is harmful to the kidneys.

Some people may have an allergy to bananas, such as itching, swelling, and hives in the mouth and throat. Bananas can trigger migraines and headaches in some people. Bananas contain fiber. Eating too much fiber can cause bloating, gas, and stomach cramps.

plantain Banana in diet Banana varieties Health benefits Nutritional information

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