The amount of protein in one banana can help give a kickstart to your day!
Having a balanced diet is extremely important for anyone. If you are someone who has trouble keeping track of what to eat or are picky with your food, we have highlighted a fruit that is power-packed with nutrients that can help you immensely.
The beauty of this fruit is that it has a lot of health benefits and it is versatile. You can use it in a variety of recipes, so it’s not like you will get bored of it.
Nutrient Value of a Banana
As mentioned above, bananas are very nutritious. Protein in one banana is around 1.3 g, so if you eat even a couple and then drink milk or other protein-rich breakfast, you will be done for the day.
Apart from that, one medium-sized banana has 105g calories, 27g of carbohydrates, and 3.1g of fibre. When it comes to sugar, one banana has 14.4g of sugar.
Bananas are also a rich source of potassium. One average-sized banana can get you 422 mg of potassium, making it an excellent option to fulfil your potassium needs.
When it comes to fats, bananas are low in fat, around 0.4 g. Eating them does affect the fat storage of your body as consuming bananas with fat can enhance their nutritional value because they contain trace levels of the fat-soluble vitamins A and K.
Due to the protein in one banana along with calories and carbs, you will feel fuller for a long time. You can eat it in the morning if you are in a rush. Pair it with milk and other things and you have a hearty breakfast ready.
Apart from carbs, potassium, and fibre, bananas also have vitamin C and magnesium.
Benefits of Bananas
Bananas are extremely good for your health. There are numerous benefits to the fruit. As mentioned above, the amount of carbs, fibre, potassium, and protein in one banana makes it a fruit that is power-packed with goodness.
Here are some other benefits that will help you want to include them in your diet regularly.
Helps in digestion
Because the complex carbohydrates in bananas are quickly digested, they are one of the greatest foods for aiding digestion. The fruit replenishes lost electrolytes in the body and is gentle enough to be consumed if you have stomach discomforts like vomiting and diarrhoea.
Helps with your body’s regularity in functioning
Bananas are a good source of prebiotics, the fermentable carbohydrates that support the growth of probiotics or “good bacteria” in the gastrointestinal tract. Prebiotics facilitate proper digestion by encouraging the development of microorganisms that break down food. The combination of bananas with foods containing living cultures, such as yoghurt, is a fantastic method to promote regularity, digestion, and gut health.
Additionally, studies examining the effects of green bananas reveal advantages for treating both constipation and diarrhoea in kids.
As you can see, a quick and easy technique to restart the digestive system is to eat bananas. The protein in one banana along with other nutrients will help kickstart your body’s mechanisms every morning.
Helps with weight loss
Despite being given a negative image due to their high starch content, bananas are low in calories. They are packed with fibre that keeps you full. Bananas are a terrific way to feel full without overeating because they have roughly 3 g of fibre for every 100 calories.
According to studies, consuming more fibre is linked to fewer calories and weight loss. According to a pooled investigation, cutting calories by 10% or consuming an additional 14 g of fibre per day can result in a 4.4-pound weight loss over four months. You can achieve and maintain a healthy weight by choosing 10 bananas as a snack or breakfast.
The key is to be well-regulated with your diet so that you are absorbing all the available protein in one banana and fibre as well regularly.
Helps with diabetes management
Resistant starch, which functions as fibre during digestion, is abundant in green bananas. Green bananas are frequently mashed into pulp or flour and utilized in functional food products and scientific research because of their health advantages. A lot of cultures use green bananas in their cuisines.
According to a review of multiple studies, green banana flour can help people lose weight, improve their insulin sensitivity, and lessen some of the complications with their liver and kidneys that come with diabetes. All of these effects are helpful for long-term disease management.
Evidence of wound healing
Banana peels are frequently used in traditional medicine to treat wounds due to their antioxidant and anti-inflammatory effects. When applied to insect bites or small wounds, the interior of banana peels offers some alleviation and healing protection.
Although current medicine may not entirely support this effect, eating bananas does provide wound-healing nutrients like vitamin C and other antioxidants. 11% of your daily needs are met by the nutrients and protein in one banana. Collagen, which is necessary for maintaining skin integrity, is a precursor of vitamin C.
If you want to eat bananas every day but are unsure about how to store them, it is recommended that you buy green bananas. And also, store them so that you can eat them gradually over time as it gets ripe.
If you need ripe bananas on short notice but have green bananas at your house, you can place green bananas in a paper bag or place them near other ripe fruits as the hormones will help ripen your bananas.
How to eat bananas?
It can indeed get boring to just eat bananas every day, hence we have some suggestions for you.
You can make a banana milkshake. The protein in one banana combined with calcium from the milk will keep you going. You can also add other fruits and nuts to it.
You can add banana slices to your toast, cereal, and oatmeal as well.
If your bananas are yellowing and about to go past the point of ripeness, why not bake some banana bread?
If you cannot eat ice cream but are craving it, you can use frozen bananas. Just sprinkle some toppings of your choice and chocolate and caramel and you are good to go.
Bananas are indeed a versatile and important fruit that can do wonders for your body if you add them to your diet.