Health Benefits of Banana

Bananas have a delicious taste and soft textures and easy to digest. Bananas are also rich in nutrients that are beneficial to health. Such as carbohydrates, protein, calcium, phosphorus, vitamin A, vitamin B1 vitamin C, and fiber.

There are many reasons for you to start loving bananas. Bananas readily available and relatively affordable price, the banana has a myriad of health benefits. The fruit is rich in minerals such as potassium, magnesium, phosphorus, iron, and calcium. Bananas also contain vitamins, namely C, B complex, B6, and serotonin is active as a neurotransmitter in the smooth functioning of the brain.

Here are the benefits of banana for our health:

1. Healthy Digestion

Bananas contain fiber, carbohydrates which help regulate the body's digestive system by helping to maintain regular bowel movements regular. Bananas also contain pectin, which helps to improve overall digestion and prevent constipation. Not only that, the banana has a natural antacid effect, which helps prevent the recurrence of ulcer disease. Regularly eat bananas also helps reduce the risk of gastric cancer. If you have stomach problems, try to add the bananas into your diet, to help resolve digestive problems.

2. Best sources of potassium

Eating bananas is the easiest way to obtain adequate body potassium. The potassium in bananas has a calming effect on the mind is too late. High stress levels tend to deplete potassium levels in the human body. By eating bananas, we can help maintain the balance of potassium in the body caused by stress

3. Improve kidney function

Potassium in bananas have side effects that are good for the kidneys. When your body is getting enough potassium, your body will control the spending of calcium in the urine. This condition will make your kidneys are still functioning well, while also reducing the risk of kidney stones. Keep in mind that bananas have high levels of high antioxidant phenolic compounds, which act to help protect the kidneys.

4. Strengthen bones

Bananas contain a prebiotic called fructooligosaccharide. Fructooligosaccharide allows our body to absorb nutrients more easily. That means that the banana will help your body absorb calcium, thus providing you with strong bones. In fact, the potassium in bananas can help prevent the loss of calcium, which means that you have a lower risk of developing osteoporosis later in life.

5. Lower blood pressure

Doctors often recommend that patients with high blood pressure (hypertension) to add more bananas into their diet. Why? Due to the high levels of potassium and low sodium in a banana is a good combination to prevent high blood pressure and reduce the risk of stroke.

6. Increase energy

Bananas are rich in healthy carbohydrates that contribute to help increase energy. Eating bananas at breakfast or after weight training can be a great way to boost energy without consuming sugary drinks

7. Healthy vision

Eating a banana every day can be of great benefit to vision. Eat at least three servings of fruit per day may lower the risk of impairments associated with age or so-called macular degeneration. Someone who ate three or more servings of fruit per day 36 percent less likely to suffer macular degeneration than those who consumed less than 1.5 servings a day. It's never too late to start eating bananas to prevent further vision loss.

8. Improve mood

Banana has tryptophan, an amino acid that helps the body produce serotonin. These neurotransmitters help you to feel calm and stabilize mood naturally.

Banana Nutrition Facts & Calories Content As Instant Energy

It is mentioned that banana is an instant energy booster, and many athletes eat it to get their energy back. Do you know how many calories in a banana, so many people make a banana as a source of instant energy? Based on USDA National Nutrient database, calories in every medium sized banana or about 118g is 105 calories, meanwhile in a large sized of banana or about 136g is 121 calories. That is calories in raw bananas (not processed). Calories in 1lb 3oz sundae (banana split) contain 894 calories.

Banana is a fruit that is rich in nutrients. All nutrition and health benefits of bananas preserved naturally by the skin. Bananas, including foods that are easily digested and has many health benefits.

Banana nutrition facts

A medium-sized banana contains about 467 mg of potassium and just a little sodium which is about 1 mg. Potassium is an essential element to regulate blood pressure, reduce the risk of high blood pressure, as well as other related issues.

Bananas are rich in calcium, 100 grams of bananas capable of supplying 5 mg of calcium to the body. Calcium is essential for the formation and maintenance of strong bones and teeth. In addition, calcium also serves to facilitate neurotransmitter release and muscle contraction.

As we mentioned earlier, the energy content in bananas is very high so it is suitable for use as a source of food to get energy quickly. In 100 gr banana contains 22.84 grams of carbohydrates, 12.23 grams of sugar, and 2.6 grams of fiber. Although slightly higher for patients with diabetes, but it makes bananas as a source of quick energy and easy to digest.

In 100 grams of bananas available nearly 8.7 mg of vitamin C for the body. Vitamin C protects the body against oxidative stress and malnutrition. As a powerful antioxidant, vitamin C helps the body control the free radicals that enter the body.

Vitamin B6 is a water soluble vitamin, plays an important role for smooth functioning of the nervous system, boost immune system and fight infection. In 225 grams of bananas contained 0.8 mg vitamin B6 for the body.

A wide range of essential vitamins such as vitamin A, vitamin D, vitamin K, folate, thiamine, riboflavin, niacin, and others can be found in bananas. These vitamins help the formation of blood as well as other activities in the body for maintain fitness levels remain high all the time.

Some kinds of other minerals such as iron, magnesium, phosphorus, zinc, copper, manganese, selenium, and fluoride is also found in bananas. Each of these minerals help the body's various functions and boost the immune system.

For more better banana nutrition information, below you can read banana nutritional value table based on USDA National Nutrients database.

Nutritional value per 100 g
Energy	371 kJ
Carbohydrates	22.84 g
Sugars	12.23 g
Dietary fiber	2.6 g
Fat	0.33 g
Protein	1.09 g
Thiamine	0.031 mg
Riboflavin	0.073 mg
Niacin	0.665 mg
Pantothenic acid	0.334 mg
Vitamin	0.4 mg
Folate	20 μg
Choline	9.8 mg
Vitamin C	8.7 mg
Iron	0.26 mg
Magnesium	27 mg
Manganese	0.27 mg
Phosphorus	22 mg
Potassium	358 mg
Sodium	1 mg
Zinc	0.15 mg
Fluoride	2.2 µg

High water content in bananas keeps the body well hydrated without reducing essential nutrients. This makes bananas help you lose weight effectively. To get all the benefits, it must be ensured that eating bananas fresh or processed banana that has been coated with sugar or chocolate. For further information, you can continue to read benefits of banana for health.

19 Foods High In Potassium (Potassium Rich Foods Besides Banana)

Potassium is an electrolyte that your body needs so your body stay energized. Eating foods containing high potassium can also lower blood pressure. According to the study, an increase in potassium helps the kidneys excrete salt and water from the body that help lower blood pressure and thus reduce the risk of stroke. One of the biggest problems of fast food is high in sodium and low in potassium. In fact studies show that increasing potassium and reducing sodium intake can reduce the risk of stroke by 21 percent and also the risk of heart disease.

Potassium is a mineral that protects blood vessels from oxidative damage and keep it from thickening. Adults need 4,700 milligrams of potassium each day. Even so, too much potassium can also be detrimental to health.

Based on wikipedia, A potassium intake sufficient to support life can in general be guaranteed by eating a variety of foods. Clear cases of potassium deficiency (as defined by sympt0ms, signs and a bel0w-n0rmal bl00d level of the element) are rare in healthy individuals. Foods rich in potassium include parsley, dried apricots, dried milk, chocolate, various nuts (especially almonds and pistachios), potatoes, bamboo shoots, bananas, avocados, soybeans, and bran, although it is also present in sufficient quantities in most fruits, vegetables, meat and fish.

Potassium Recommended Dietary Intake
The Food and Nutrition Center of the Institute of Medicine has established the following recommended dietary intakes for potassium:
Infants

• 0 - 6 months: 0.4 grams a day (g/day)
• 7 - 12 months: 0.7 g/day

Children and Adolescents

• 1 - 3 years: 3 g/day
• 4 - 8 years: 3.8 g/day
• 9 - 13 years: 4.5 g/day
• 14 - 18 years: 4.7 g/day

Adults

• Age 19 and older: 4.7 g/day

Women who are producing breast milk need slightly higher amounts (5.1 g/day). Ask your doctor what amount is best for you.

Foods high in potassium

1. Milk
   Milk was allegedly also a good source of potassium. In one bowl, milk contains 382 potassium.
2. Orange juice
   A total of 3/4 cup of orange juice contains 355 mg of potassium. In addition, orange juice is also a source of calcium, folate, and some vitamin B.
3. Calabash
   Calabash or opo squash, bottle gourd or long melon is low in calories with fiber and vitamin A that high. Not only that, half a bowl of fruit also contains 448 mg of potassium.
4. Fish
   Fish such as halibut and tuna contain almost 500 mg of potassium for every 85 grams. But potassium is not the only reason you should eat fish, healthy high fat content also lowers the risk of heart disease.
5. Soybeans
   Soy products are the best sources of protein and can also fight inflammation in the body. Potassium content was also quite high, half a bowl of soy beans contains almost 500 mg of potassium.
6. Sweet potatoes
   Sweet potatoes are foods with the highest potassium content. One piece of sweet potato contains about 694 mg of potassium and only 131 calories. Sweet potatoes are also rich in fiber, beta-carotene, and carbohydrates.
7. Tomato sauce
   Nobody deny the benefits of fresh tomatoes, but if you want high potassium content, tomatoes need to be made ​​into a sauce. A quarter cup of tomato sauce contains 664 mg of potassium. In the meantime, if juiced tomatoes can provide 400 mg of potassium.
8. Beet leaves
   In beet plants, we often just make use of the tuber and discard the leaves. Though beet leaves contain potassium that is as high as 644 mg every half bowl. Beet leaves also contain high antioxidant.
9. 
   Yardlong bean
   Yardlong bean that also known as bora, long-podded cowpea, asparagus bean, pea bean, snake bean, or Chinese long bean contains 600 mg of potassium for every half bowl. However, other legumes such as lentils and peas can also be a good source of potassium.
10. Yogurt
    Approximately 227 grams of yogurt contains 579 mg of potassium. While low-fat yogurt contain slightly lower.
11. Clams
    Eighty-five grams of clams containing 534 mg of potassium and the highest concentration of vitamin B12.
12. Prune
    Three-quarters cup of prune juice contains 530 mg of potassium, and the same amount of boiled prunes contains 400 mg. Additionally prune well known for maintaining bone density.
13. Carrot juice
    Carrot juice as much as 3/4 cup contains 500 mg of potassium. In addition, carrot juice also provide good benefits for the eyes.
14. Molasses
    This molasses is an alternative that is often used to replace sugar or honey. Behind the sweet, molasses apparently also has a high potassium content. One tablespoon of molasses contains 500 mg of potassium and iron, and calcium that also high.
15. Dried apricots
    Apricots are not rich in Vitamin A and Vitamin C, but also contains potassium that is quite high. Dried apricots (through the drying process) contains 257 milligrams of potassium per quarter cup serving.
16. Cantaloupe
    Cantaloupe contains potassium that is quite high. A serving of fresh fruit (134 grams) contains 358 milligrams of potassium. Exaggerating a little portion then you will get the amount of potassium as much as in one banana.
17. Papaya
    Besides high in fiber, papaya also high in potassium. A piece of papaya with a size of 2.5 cm has 264 milligrams of potassium. By adding another piece, then you will get a number of more potassium than bananas.
18. Date fruit
    One date fruit has a large enough potassium, which is 167 milligrams. What if we consume more than 5 in one day? Obviously fruit is rich in fiber can match the amount of potassium in bananas.
19. Avocado
    It also contains high potassium. One avocado contains 975 milligrams of potassium or more than half the potassium in bananas.

Is It True Calories In Banana Make You Fat? Read The Facts!

Bananas indeed quite high in calories, but there are so many nutrients content in banana that more important than calories content in it. An  exercise physiologist and nutritionist, Martica Heaner said, if you consume about 10 bananas, there are about 1,000 calories, you could be fat. However, most likely you will not be able to eat 10 bananas at once. 1-2 bananas is enough to make you feel full.

Bananas do have fat, but only a little, and is a good kind of fat. Not only that, bananas also have a bit of protein, as well as other ingredients, such as vitamin C, vitamin K, vitamin A, beta carotene, lutein, and zeaxanthin, and lots of vitamin B. Bananas are a snack that contains carbohydrates, potassium, and magnesium, which can be lost during a hard workout session. So, if eaten after exercise, can restore the lost energy and electrolytes. Plus, each piece of banana, there are 3 grams of fiber. This will give a sense of satiety.

Bananas beneficial to the body because it can help overcome heartburn, providing instant energy, a cure for constipation, drunk, and helps control blood pressure and stress. Well, if banana contains so many nutrients for the body, then why bananas can make you fat?

As said by Martica Heaner above, consuming too many bananas every day, it can make you gain weight. Therefore, if you are likes consuming this fruit, you are obliged to restrict it. It is recommended you should eat two bananas a day to keep your body fit and healthy. Do not eat more than three pieces of banana if you want to get instant energy, because glycogen that produced after eating bananas will be stored in the liver, so it turned into body fat. Banana fruit is included free of fat, but it contains sugar levels high enough so that it can make you gain weight.

Bananas can make you fat if you are not exercising. The accumulation of fat, because the calorie content of bananas are pretty high. Now, therefore, if you eat a banana is better directly followed by a 15 minute walk to burn off the fat from the banana. To avoid gaining weight from too much eating bananas, you'll want to reduce the sugar intake from other fruits on a regular basis. If you still want to eat a banana, you should consume two bananas in the morning with milk to burn calories. So, ready to eat banana and get the benefits?