2024-03-12 17:42:01
The banana is one of the most accessible fruits in Spain, since it can be consumed throughout the year and stands out for its high potassium content.
Consuming it regularly helps us obtain all the benefits that this fruit offers us, but is it really beneficial to eat a banana a day? Should we take into account our lifestyle when eating it? Nutrition and pharmacy expert, Salena Sainz, explains in 20 minutes all the benefits of bananas and also how to get the most out of them.
“It provides us with a lot of fiber and works on the intestinal microbiota,” in addition to the fact that “it is rich in potassium, magnesium, vitamin C and very satiating,” emphasizes the nutritionist.
Bananas are rich in potassium, magnesium, vitamin C and very satiating.
Recommended amount
The exercise we do or the work we do are factors to take into account when knowing how much banana to add to the diet. This is because, although it is a fruit with beneficial properties, it contains a large amount of carbohydrates and hardly contains fats and proteins, which can make it difficult to control blood sugar if it is not taken in moderation or combined with food. suitable.
Because of this, Salena Sainz adds that “we should not exceed one unit per day and we can also combine it with other types of seasonal fruits.”
Banana benefits
A young woman cutting a bananaMiljan Zivkovic (iStock)
Rich in nutrients: Bananas are an excellent source of essential nutrients such as vitamin C, vitamin B6, potassium, fiber and antioxidants. They also contain significant amounts of vitamin B5, vitamin B2, vitamin A, magnesium and manganese.
Energy source: They are a source of carbohydrates, especially natural sugars such as fructose and glucose, which provide a quick and sustained source of energy. They are a good option to eat before or after physical exercise.
Blood pressure regulation: The high potassium and low sodium content in bananas makes them an ideal fruit for keeping blood pressure under control, which can help reduce the risk of cardiovascular diseases.
Digestive support: Bananas contain soluble fiber, which can help promote healthy digestion and relieve constipation problems.
Mood improvement: They contain tryptophan, an amino acid precursor to serotonin, which is a mood-enhancing chemical and can help reduce feelings of anxiety and depression.
Heart health: The antioxidants present in bananas, such as vitamin C and flavonoids, can help protect the heart by reducing oxidative stress and improving cardiovascular health.
Immune support: Thanks to their vitamin C content, bananas can strengthen the immune system and help the body defend itself against infections and diseases.
Helps reduce stress: The combination of nutrients, including potassium, can help regulate stress levels and provide a feeling of relaxation.
Promotes eye health: Bananas contain vitamin A, which is essential for maintaining good vision and protecting eyes from cataracts and other age-related eye conditions.
Facilitates weight loss: Bananas, despite being high in carbohydrates, are relatively low in calories and fat, making them a healthy snack option for those who want to lose weight or maintain it.
It is important to note that although bananas offer many benefits, they are also relatively high in natural sugar, so it is advisable to consume them in moderation as part of a balanced diet. Additionally, specific benefits may vary depending on the form of preparation and the overall diet and lifestyle context.
Banana properties
Banana is a delicious and nutritious fruit that is an excellent source of energy, vitamins and minerals. These are its nutrients:
Carbohydrates: They are the body’s main source of energy. Banana mainly contains starch, which is converted to sugar in the body.
Fiber: Helps regulate digestion, reduces cholesterol and can help control weight.
Potassium: It is an essential mineral for muscle and nerve function, as well as for the regulation of blood pressure.
Vitamin B6: It is important for protein metabolism and nervous system function.
Vitamin C: It is an antioxidant that helps protect cells from damage.
Magnesium: It is an important mineral for the health of bones, muscles and the nervous system.
How to include banana in your daily life
Snack, breakfast or dessert, Salena Sainz explains in the video that you can consult a recipe in 20 minutes that allows you to easily add this fruit to your diet so that it provides us with energy and improves our mood. “We can use half a banana accompanied by yogurt or kefir and add a little bit of grated dark chocolate,” emphasizes the pharmacist, expert in good nutrition.
References
Vitamin, B., & inulin., E. (s/f). Source of nutrients and non-nutritive substances. Org.es. Retrieved on November 2, 2023, from https://www.fen.org.es/MercadoAlimentosFEN/pdfs/platano.pdf
Olayo-Contreras, VM, Alemán-Castillo, SJ, Rodríguez-Castillejos, G., & Castillo-Ruíz, O. (2022). Resistant starch as a prebiotic and its benefits in the human body. Tip magazine specialized in chemical-biological sciences, 24. https://doi.org/10.22201/fesz.23958723e.2021.406
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