Importance of Adding Banana in Daily Diet
When it comes to fruits loved all year round, bananas often top the list. They are easily available, offer a subtle sweet taste, and can be prepared in many ways to suit different palates. From breakfast to dessert, bananas can be simply sliced to add magic to meals, providing a comforting taste enjoyed by people of all ages. Scroll down to understand what happens when you eat one banana daily for 45 days.
Nutritional Levels of Banana
The USDA states that 100 grams of ripe banana offers 89 calories, 0.33 grams of total fat, 0 mg of cholesterol, 1 mg of sodium, 22.80 grams of total carbs, 2.60 grams of dietary fiber, 1.09 grams of protein, and 358 mg of potassium.
Benefits of Bananas
Bananas are a great source of potassium, which helps maintain heart health, regulates blood pressure, and supports muscle function. The natural sugars and carbohydrates in bananas provide an instant energy boost, making them ideal for breakfast or a pre-workout snack. Their vitamin B6 content supports brain health and helps in mood regulation by promoting serotonin production. Bananas are also rich in antioxidants, which protect cells from oxidative stress and keep the body hydrated.
What Does the Study Say About Bananas?
According to a study titled "Antioxidant and Anti-atherosclerotic Potential of Banana," bananas are a good source of carbohydrates, dietary fiber, proteins, polyunsaturated fatty acids, potassium, carotenoids, flavonoids, vitamin C and E, phytosterols, gallocatechin, catechin, and other polyphenols. Some of these compounds play important biological roles as antioxidants or anti-atherosclerotic and cardiovascular protective substances. Including bananas and their products in dietary menus, food products, and nutraceuticals helps improve the cardiovascular health of populations. Banana peel also contains fiber, proteins, polyunsaturated fatty acids, potassium, carotenoids, vitamin C and E, gallocatechin, catechin, and other polyphenols.
What Happens After 45 Days
Due to increased potassium intake from bananas, it helps support normal blood pressure, maintains proper muscle and nerve function, and balances fluid in the body. The fiber content in bananas, around 2.60 to 3 grams, helps prevent constipation, supports healthy gut bacteria, and improves overall digestive health. Bananas also provide carbohydrates that are digested relatively easily, making them a convenient energy source, especially before or after exercise.
The Downside
For some, eating bananas daily might add extra calories that could contribute to weight gain if total calorie intake increases. People with advanced kidney disease may need to limit potassium-rich foods and should always seek a medical practitioner's advice before making such dietary changes.
Smart Ways to Enjoy Banana
- Banana Peanut Butter Toast: Toast bread slices, apply peanut butter, and add fresh banana slices on top. Enjoy fresh.
- Banana Shake: Blend bananas with milk, vanilla extract, and a sweetener of your choice. Enjoy it fresh.
- Banana Oats Pudding: Soak oats in curd overnight. In the morning, add sliced bananas, berries, honey, and roasted seeds and nuts on top.
