10 Reasons to Add Banana to Your Diet


Bananas are among the most popular fruits in the world. There are so many health benefits that are associated with this tasty, curvy, yellow fruit. Most of their health benefits are associated with their high fiber, minerals, vitamins, and antioxidant content. Here are some of the reasons why you should eat at least one banana every day:

Health Benefits of Bananas

1. They can aid in weight loss

Bananas are high in both soluble and insoluble fiber content. Fiber slows the digestion process and makes you feel full for a longer time. Fiber-rich foods like bananas are the best addition to your diet if you are looking to lose some pounds. Including bananas in your breakfast meal can help you start your day well without worrying about the next meal. The fiber in bananas makes them high filling and lowers your appetite. Bananas are also low in calories. To lose weight, you need to take fewer calories than your body needs. Bananas are among the best foods for people that are limiting their calorie intake to lose weight.

2. Improves heart health

Eating a banana every day is good for your heart. They are rich in dietary potassium that helps regulate blood pressure. People taking a potassium-rich diet are at a lower risk of heart diseases than those who don’t. Bananas are among the best dietary sources of potassium. A medium-sized banana has between 300 and 400 milligrams of potassium. That means eating one banana provides you with about 10 percent of your body’s daily potassium needs. 

3. Improves digestive health

Bananas are rich in dietary fiber that helps improve digestion. Bananas contain two types of dietary fiber; resistant starch and pectin. Resistant starch escapes digestion and ends up in the colon or large intestines, where it becomes food to the good bacteria in your gut. Other fiber-rich foods trigger stomach cramps, bloating, and gas in inflammatory bowel disease (IBD) patients, but bananas help improve these symptoms. Some test-tube studies are also showing that the pectin content in bananas can help prevent colon cancer. 

4. Boosts fertility

Bananas are among the few superfoods that you must eat when you are trying to get pregnant. That is because they are high in vitamin B6 and potassium. Vitamin B6 influences fertility in both men and women in different ways. In women, it helps in the production of hormones that make the uterine lining stronger. It also increases the level of progesterone to lower the risks of ovulatory infertility. In men, it helps improve both sperm count and quality. 

6. Improves eye health

Adding bananas to your diet can help boost your eye health. That is because they contain a significant amount of vitamin A that contains some compounds that preserves the membranes around the eye. Like other fruits that contain vitamin A and phytochemicals such as beta-carotene, eating bananas can lower your risk of macular degeneration. 

7. Strengthens bones

Bananas are not rich in calcium, but they can still help strengthen your bones. They are rich in vitamin B6, which supports the production of glutathione, which protects bone cells from oxidative damage. Bananas also contain vitamin C that boosts the immune system, supports collagen synthesis, and protects bone cells from oxidative damage. 

8. Prevents anemia 

A decrease in hemoglobin or red blood cells in the blood causes anemia. Some of the symptoms of anemia include shortness of breath, fatigue, and paleness. Bananas are high in iron that helps prevent anemia. An iron-rich diet can help stimulate the production of hemoglobin. 

9. Prevents cancer

Eating bananas can help lower your cancer risks. Fully ripe bananas with brown spots have a substance known as tumor necrosis factor that can help slow the growth of abnormal cells. The darker these patches are the more tumor necrosis factor. Eating extra ripe bananas can help lower the risk of kidney cancer. Check out our article on better ways of preventing cancer.

10. Can help improve insulin sensitivity

Insulin resistance increases the risk of developing chronic diseases such as type 2 diabetes and obesity. Adding bananas to your diet can help improve insulin sensitivity. That is because they are rich in resistance starch, a type of dietary fiber in bananas. Unripe bananas are the best sources of resistant starch.

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