Bananas are one of the most popular fruits in the world. In Indonesia itself, many types of bananas can be found, such as Ambon bananas, Mas bananas, Kepok bananas, and Cavendish bananas which are usually found in supermarkets.
One of the reasons why many people like bananas are because bananas can be enjoyed in many ways: eaten raw, fried, steamed, or mixed with other ingredients. In addition to its delicious taste, it can also offer many health benefits.
Here are 7 benefits of bananas for health:
- A banana is a fruit that is rich in nutrients
Bananas are a good source of fiber and antioxidants. In one banana, you can find protein, carbohydrates, fiber, vitamin C, riboflavin, folic acid, nicotinic acid, magnesium, and potassium.
One medium banana (126 grams) is equivalent to 112 calories, mostly composed of carbohydrates and water. Bananas themselves have almost no protein and fat content.
- Improve digestive health
Resistant starch is a type of fiber found in unripe bananas and is prebiotic. Prebiotics are the fiber that cannot be digested by the human body so they will move to the large intestine.
In the large intestine, prebiotics is useful as a food source for the good bacteria that live in the intestines. In addition, bananas are also found in pectin fiber which can help soften stools and relieve constipation.
- Help lose weight
Bananas have several attributes that can make them good fruit for dieters. Bananas have relatively few calories, only about 100, but are rich in fiber and nutrients.
The starch content in unripe bananas also can provide a feeling of satiety and reduce appetite. This causes the amount of calorie intake to be limited and leads to weight loss.
- Maintain heart health
Bananas are a fruit that is rich in potassium and magnesium, which the body needs to keep the heart healthy. Potassium is useful for lowering blood pressure. Meanwhile, a lack of magnesium consumption can increase the risk of heart disease, increase blood pressure, and increase fat in the blood.
- Good for people with type 2 diabetes
Several studies have shown that consuming resistant starch can increase insulin sensitivity. Insulin is a hormone that is responsible for regulating blood sugar levels.
Resistant starch can be found in unripe bananas. Despite having a high carbohydrate content, bananas will not cause a sugar spike in healthy people because of their fiber content.
- Perfect nutritional intake for people who are exercising
Bananas are also called the perfect food for an athlete. This is because the carbohydrate content that is easily digested is suitable for use as an energy source during sports activities. In addition, potassium and potassium which act as electrolytes are also useful for replacing electrolytes and fluids lost through sweat during exercise.
Although it can be processed into various dishes, try to avoid processing bananas by frying. Frying can remove the nutritional content in bananas and will increase levels of saturated fat which can increase the risk of high cholesterol, obesity, diabetes, heart disease, and high blood pressure. Consumption of bananas with a balanced nutritional diet to get maximum results.
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Sources:
Bjarnadottir, A., Shoemaker, S., & Rose-Francis, K. (2021). 11 Evidence-Based Health Benefits of Bananas. Healthline. [online]. https://www.healthline.com/nutrition/11-proven-benefits-of-bananas
P2PTM Kemenkes RI. Khasiat dan Manfaat Pisang. (2018). Kemenkes RI. [online]. http://p2ptm.kemkes.go.id/tag/khasiat-dan-manfaat-pisang