How Bananas Promote a Healthy Lifestyle

Nutrient Content

Vitamins

Excellent Source of: 

  • Vitamin B6 – 28%
  • Vitamin C – 22%

Also a Source of:

  • Folate – 8%
  • Riboflavin – 6%
  • Niacin – 5%
  • Pantothenic Acid – 5%

Minerals

Excellent Source of: 

  • Manganese – 20%

Good Source of: 

  • Potassium – 15%
  • Magnesium – 10%

Also a Source of:

  • Copper – 6%

Other

Good Source of: 

  • Fiber – 16%

Also a Source of:

  • Antioxidants – dopamine, cathechins

*All nutritional Information From (1)

How Bananas Prevent Chronic Disease

Bananas, like many fruits, offer a plethora of health benefits, but one of the best qualities of bananas, aside from their health benefits, is affordability. Bananas are one of the most common crops and, therefore, can be purchased at a lower price than most other fruits!

How Bananas Help Prevent Cancer

 

Bananas offer a number of nutrients that protect against cancer development.
  • Colorectal Cancer: In general, fruits are strongly advocated for among cancer specialists, and they have been extensively studied under the pretense of cancer prevention. In one study on the protective effects of fruit, bananas were found to be associated with the lowest incidence of colorectal cancer. (2)
  • Resistant Starch: Resistant Starch, which is a compound found in bananas predominantly when they are greener in color, acts similarly to fiber and has been shown to have protective effects against gastrointestinal cancers (3)

How Bananas Prevent Cardiovascular Diseases

Bananas provide a number of nutrients, including fiber and potassium, that help with cardiovascular health.
  • Magnesium: Bananas are a good source of magnesium. Magnesium plays a crucial role in blood pressure regulation and vascular muscle relaxation. Reduced levels have been shown to directly result in elevated blood pressure. Ensuring sufficient consumption can reduce the risk of high blood pressure. (4)
  • Potassium: Bananas are commonly considered one of the best sources of potassium. Like magnesium, potassium plays a direct role in blood pressure regulation. Many of our diets are high in sodium, which can result in increased blood pressure. Potassium can combat the adverse effects of sodium intake, helping to decrease systolic blood pressure. (5) Low potassium levels are also associated with a higher incidence of stroke, which makes bananas and their potassium content even more essential for cardiovascular health. (6)
  • Cholesterol: There is extensive research that shows that fruit consumption lowers LDL cholesterol levels. (7) Maintaining lower LDL cholesterol can reduce your risk of heart attack and stroke. (8) Due to their high availability, bananas make a great resource for regular fruit consumption, particularly to lower LDL cholesterol! 

How Bananas Help Prevent Diabetes

 

Bananas help with a number of factors that contribute to the development of type 2 diabetes.
  • Magnesium: Low magnesium levels are commonly associated with an increase in diabetes incidence. (9) Bananas are a great way to combat that risk, as they are a good source of magnesium.
  • Fiber: Bananas are a good source of fiber. Fiber slows rate of digestion, which can prevent blood sugar spikes in our bloodstream. Chronic exposure to spikes can lead to insulin resistance, a hallmark of diabetes. (10)
  • Resistant Starch: Resistant starch found in green bananas also functions to prevent diabetes by slowing digestion similar to fiber. (11)

Bananas Promote a Number of Health Benefits

How Bananas Promote Brain Function

Consistent consumption of bananas has been associated with reduced cognitive decline in those 50 or above. (12) Regular intake of fruits and vegetables is generally associated with better mental health. (13)

How Bananas Promote Digestion

Bananas are a good source of fiber, which helps regulate digestion and adds bulk to stool to prevent constipation. (14) The resistant starch and soluble found in bananas also play a role in digestion through their prebiotic effects. Regular consumption of bananas has been shown to improve healthy gut bacteria levels and reduce bloating. (15)

How Bananas Promote Immune Health

Bananas are one of the better fruit sources of Vitamin B6. B6 supports several reactions crucial the success of our immune system. (16)

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