An All-in-One Nutritional Guide to Bananas


bananas-image-design-1Bananas taste great, they are filling, and they may be eaten raw or added to a host of different recipes. These nutritional fruits are truly a gift of Mother Nature! Today, we’d like to share some important information about the nutritional benefits of bananas. Once you’ve discovered how this type of fruit qualifies as a “treasure trove” of nutrition, you may be tempted to eat bananas more regularly.

Today, we’re going to discuss the key benefits of bananas, do a breakdown of their nutritional profile, look at lesser-known benefits of eating bananas and talk about how to choose them and prepare them, complete with recipes. Also, we’ll talk about the risks of eating bananas (there aren’t many!).

Once you’ve gained a deeper understanding of what bananas have to offer, from a nutritional standpoint, you’ll definitely have the inside scoop on these yellow and tasty fruit!

Key Benefits of Bananas

Bananas on towel

When you eat a banana or add one to a recipe, you’ll be able to access so many vital nutrients and vitamins. Bananas contain vitamins A, C, E, as well as iron, zinc, and magnesium. As well, bananas are a great source of potassium. As a bonus, bananas are believed to contain the sleep-inducing natural compound known as Tryptophan, so enjoying a banana before you retire for the night may inspire you to sleep better.

In certain nations, people eat banana peels because they loaded with B vitamins and minerals. As well, the peel contains protein and fiber. While you don’t need to eat the peelto get nutrients from bananas, it is something that some people do. That being said, the fruit inside of the peel is very nutritious, due to its pectin and potassium content.

Pectin is fiber, so it helps to cleanse our systems by promoting good digestive functioning. Also, it helps us to feel fuller, and this is why bananas are great for those who are trying to lose weight. They create a feeling of satiety which may make it possible to avoid overeating.

Since bananas also come with antioxidants, which slow down cell damage and keep the body in a younger state, they are definitely “superfood”!

People who eat bananas are able to ease inflammation, and they may even lower their chances of getting Type-2 diabetes. As well, they may lose weight with less effort, boost nervous system function and produce more white blood cells.

Bananas are grown in one hundred and seven nations. They allow people all over the world to access quick and comprehensive nutrition. These portable fruits are an important part of staying healthy.

Banana Nutrient Breakdown/Nutritional Profile

Homemade halloween scary banana ghosts monsters with chocolate faces. Healthy natural vegetarian snack funny dessert recipe for party decoration on vintage wooden table background and red fabric

Now, let’s look at the specific nutritional profile of a single, average-sized banana. Bananas have such a high level of purity that pediatricians give them the “thumbs up” regarding being suitable for an infant’s first solid food. They are quite gentle on the system, and they are part of the BRAT diet (bananas, rice, applesauce, toast) which is prescribed to those who have sick stomachs.

A typical banana has about eighty calories. In terms of nutrients, it will contain around .5 milligrams of vitamin B6, .3 milligrams of Manganese, 9 milligrams of Vitamin C, 450 milligrams of potassium, 3 grams of dietary fiber, 1 gram of protein, 34 milligrams of Magnesium, 25 micrograms of Folate, 1 milligram of Riboflavin and .8 milligrams of Niacin. Also, it will contain 81 IU of vitamin A and .3 milligrams of iron.

More Interesting Banana Benefits

sandwich with banana

Bananas boost heart health, and this is a good thing! Due to their potassium content, they help mineral electrolytes to move through the body, carrying the type of energy which powers the heart. As well, banana’s combination of low salt content and high potassium is the perfect recipe for protecting the entire cardiovascular system. Eating bananas regularly is a good way to keep blood pressure at optimal levels, and it may reduce the risk of hypertension.

As well, bananas are good choices for those who want to fight feelings of depression. They contain high levels of Tryptophan, which is converted to a “feel-good” neurotransmitter known as serotonin. Also, this vitamin’s B6 content and Tryptophan content promote deep and healing rest. Since bananas also contain magnesium, they give muscles the nourishment that they need to relax well.

Bananas are loaded with fiber, and this is a good thing if you want to stay regular. An average-sized banana will provide ten perfect of fiber requirements for one day. Also, the B vitamins in bananas help the body to resist Type II diabetes. They also help people to lose weight. Also, those who are looking for more energy during workouts will find that bananas help them to keep their blood sugar levels normalized. As well, bananas are sweet, and they fill people up, which helps with “sweet tooth” cravings and helps to create feelings of fullness.

There are just so many benefits to eating bananas!They are incredibly nutritious, and they taste so good, too.

Another advantage of eating bananas is that they help to keep vision sharp. Bananas contain vitamin A, and this vitamin is very important for good eyesight. As well, bananas contain calcium, which helps to keep bones their strongest. Bananas also come with non-digestive carbs which spark the production of probiotics which assist with good digestion. These probiotics also make it simpler for the human body to use calcium effectively.

Selection and Preparation Tips

banana cashew pancakes with bananas and salted caramel sauce

Of course, you can peel a banana and eat it, or throw together a sandwich made of peanut butter and sliced bananas. However, there are lots of other ways to enjoy these bananas, and one example is a rich and creamy banana smoothie.

To make the smoothie, peel one regular-sized banana and then slice it up. Put it into your blender. If you want, you can slice a frozen banana. This will change the texture a bit so that the smoothie is denser. After you add the banana, put it milk and a little honey. Then, add some ice. Blend it up and enjoy. It’s a great way to access the nutritional value of bananas fast. Some people put this smoothie into a travel cup and take it along with them.

Another option which is a little more “gourmet” is Bananas Foster. Make this famous dessert by melting some butter in a pot. Keep the heat at medium and then place sliced bananas in the pot. Stir them around for a couple of minutes. After you do so, put in a bit of brown sugar, as well as a pinch of salt, a dash of cinnamon and a splash of vanilla. Once you’ve done this, turn the heat down and let the mixture cook for a couple of minutes. Once it’s cooked, spoon it over ice cream.

Adding bananas to pancake batter (any recipe will do) will be a great way to create a tasty breakfast or “brinner” which is also packed with nutrients. Most people slice up a banana, put butter in the pan, lay four slices of banana down on the pan and then pour the pancake batter on top of the slices. Bananas add richness and creaminess to the recipe, and they also mesh well with maple syrup or other pancake toppings, from jam to whipped cream and beyond.

There are tons of other banana recipes available online. Once you’ve tried a few, you’ll be able to use bananas more often. Many recipes, such as the ones that we’ve listed here, are really simple to memorize. Make them for yourself or for family and friends. It’s all about using bananas to enjoy great food which is also really healthy.

Risks of Bananas

ingredients for the banana cake

Bananas are a fairly perfect food. However, they should be eaten in moderate quantities. In other words, eating too many may not be a good thing. When you do over-consume bananas, you may get a headache or feel too sleepy. Headaches which are triggered by banana overload are believed to be linked to the amino acids in the fruit. These amino acids dilate blood vessels and set the stage for headache pain. Bananas which are too ripe are going to contain a lot more amino acids, so try to avoid eating too many overripe bananas.

When you do eat bananas in a moderate fashion, you should access all of their health benefits, without any downside. However, you should make sure that you practice good oral hygiene when you consume bananas, as they do contain a lot of natural sugar, which isn’t good for the teeth. Brush a lot to prevent cavities which are related to bananas. Since bananas relax muscles, they may not be right for certain times, such as before workouts, when you need your muscles to work for you. Choosing when to eat them, based on your schedule, will help you to access their positives, rather than their negatives.

Also, eating more than two cups of banana each day may over-elevate your potassium levels. Potassium, in general, is a good thing. But too much of a good thing can be bad. Too much potassium may cause hyperkalemia, whereby muscles grow weak or become temporarily paralyzed. The heartbeat may also become irregular. However, you’ll really need to load up on bananas, eating contest-style, to put yourself at risk for this negative side effect. In fact, you’d need to eat forty-three bananas to raise the risk level high enough.

As well, too much vitamin C can be harmful. You should try not to consume over five hundred milligrams of this vitamin daily. Consuming more than that may cause damage to your nerves, within your limbs. However, you’ll need to eat more than a thousand bananas to reach the risk level for nerve damage.

Bananas Are Good Food

Healthy Banana Nut Muffin Snack

Hopefully, our comprehensive guide to bananas will make it easier for you to understand their value. We’ve shared lots of important facts about these yellow fruits, with a mind to educating you about their benefits, nutritional profile and so much more. Our quick and easy recipe ideas may also inspire you to use bananas more often during meal prep. As long as you keep your banana consumption at two cups per day, you should find that you enjoy plenty of health benefits, without any drawbacks. We believe in the nutritional power of bananas, and they are also a wonderful way to get a little natural sugar “hit,” rather than turning to junk food.

Another advantage of bananas is that they are typically very affordable. Bananas sold in grocery stores definitely don’t cost a fortune, so they are within reach of most people financially. This is nice, as even the neediest families should be able to buy them on a regular basis. Organic bananas will cost more, but they are worth it if you have the money, as they won’t be treated with lab-create pesticides. Bear in mind that the peel of a banana is very hardy and does act as a shield. However, some people eat the peels and organic peels will be the healthiest.

Now that you have the inside scoop on bananas, via our all-in-one nutritional guide to bananas, you’ll be ready to decide just how many bananas you want to eat each day or week. In general, a banana a day will be good for you. Try to consume another cup’s worth of another type of fruit each day. Variety is important in a daily diet. Throwing a banana in your handbag or workout bag will ensure that a healthy snack is always available when you need or want it. Some people eat bananas during workouts to sustain their energy and keep their blood sugar stable.

Bananas are so natural and pure. They come from Mother Nature, and they are loaded with nutrients which support human health. Since you now know so much about bananas, why not buy some today? They are such a great food choice.

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