What are the benefits of bananas?

 History of Banana -

A banana is an elongated, edible fruit – Botanically a Berry  produced by several kinds of large herbaceous flowering plants in the genus Musa. In some countries, cooking bananas are called plantains.

 distinguishing them from dessert bananas. The fruit is variable in size, color, and firmness, but is usually elongated and curved, with soft flesh rich in starch covered with a peel, which may have a variety of colors when ripe. It grows upward in clusters near the top of the plant. Almost all modern edible seedless (parthenocarp) cultivated bananas come from two wild species – Musa acuminata and Musa balbisiana, or hybrids of them.

Health benefits of banana

1: May improve digestion:

Banana is rich in soluble and insoluble fibres that play an essential role in digestive health. Soluble fibres help to control blood sugar levels and may reduce cholesterol levels. Insoluble fibres may soften your stool and regulate intestinal movements. 

Banana deals with your hyperacidity symptoms by protecting the stomach lining from ulcers. It also helps to guard the stomach against unfriendly bacteria that are responsible for causing gastrointestinal disturbances.

2: Helps to improve heart health: 

Banana is essential for your heart health. It is rich in potassium, minerals, and electrolytes that help to maintain your heart health. Banana has high potassium and low sodium content. Hence, it may also help to protect your cardiovascular system against high blood pressure.  

A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs.

3: Helps to build lean muscles: 

If you feel recurrent soreness of muscles after a workout, you may lack magnesium in your body. A magnesium-rich banana may help with muscle contraction and relaxation that increase lean muscle mass

4: Supports bone health: 

Though bananas are not high in calcium, they can help to maintain your bone health. How? Banana contains a prebiotic named- Fructooligosaccharides. Fructooligosaccharides help to enhance the ability of the body to absorb calcium. Hence, this prebiotic may help to improve the bone health of your body. 

5. May improve blood sugar levels

Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in liquid to form a gel. This may also contribute to a banana’s sponge-like textureTrusted Source.

Unripe (green) bananas also contain resistant starch, a type of fiber that your body does not digest.

Together, these two types of fiber may help moderate your blood sugar levels after meals and regulate your appetite by slowing the emptying of your stomach.

This means that despite their higher carb content, bananas may not cause major spikes in blood sugar levels in people who don’t have diabetes.

However, for those who have diabetes, eating a large portion in one sitting may cause blood sugar levels to rise too high, so it’s best to stick to one banana at a time.

6.Bananas on weight loss

No study has directly investigated the effects of bananas on weight loss. However, bananas have several attributes that could make them a weight-loss-friendly food.

Bananas have relatively few calories — just over 100 calories in an average banana — but are nutritious and filling.

They’re also packed with dietary fiber and resistant starch, which may help you feel full longerTrusted Source and therefore reduce the frequency and size of your meals.

If you’d like to include unripe bananas in your diet, try using them as you’d use plantains

How many bananas a day should you eat?

How many bananas a day should you eat? While there's no strict rule, it's best not to eat more than one or two bananas a day. Eating more could lead to weight gain, as they contain both carbohydrates and sugar. Ensure you're eating a balanced diet by including a range of fresh fruits and vegetables. 

Can I eat bananas at night?

Bananas are a Sleep-Friendly Snack: Bananas contain essential nutrients like magnesium, potassium, and vitamin B6, which can promote better sleep quality. These nutrients help reduce muscle cramps, lower stress and anxiety, and support the production of sleep-regulating hormones like serotonin and melatonin

Can I drink water after eating bananas?

You should avoid drinking water immediately after eating a banana as it can cause severe indigestion. Drinking water makes bananas hard to digest, therefore always wait for about 30 minutes for drinking water