Healthy reasons to eat bananas daily

"Bananas are a natural alternative to sweets, so the taste of any food mixed with it is similar to dessert but with its healthy version," wrote Cynthia Awad in Republic. According to the United Nations Food and Agriculture Organization (FAO), bananas are the freshest fruit in the world because of their tasty taste, easy to transport and take everywhere, and at its cost.

"Despite the popularity of bananas that are impossible to shake, some people avoid their consumption because they contain more carbohydrates and sugar than many types of fruits," said nutritionist Natalie Rayzo of New York.
But do not neglect the fact that the body needs the carbohydrates that feed it and, unlike processed sugars, the natural sugars available in bananas are accompanied by a large group of vitamins and minerals. Bananas are also high in fiber, which slows the digestion of sugar and ensures satiety longer. "

The most important benefits of scientifically proven health bananas are presented below:

An essential source of potbadium and vitamin B6
According to the National Institute of Health, a medium-sized banana contains 422 mg of potbadium, or about 12% of the recommended daily dose. The body needs a large amount of potbadium to perform well, especially to maintain muscle health, nerve performance, transfer nutrients to cells and eliminate leftovers, and to regulate the pace heart as well as sodium in the body.

Inadequate intake of potbadium increases the risk of kidney stones and high blood pressure, fatigue and even muscle cramps. Bananas also contain about a third of the recommended dose of vitamin B6, which is important for brain growth during pregnancy and enzymatic metabolism.

Guaranteed hydration
Many people may be surprised at how solid foods can help moisturize, but potbadium plays a role here in regulating the balance of fluids in the body, especially electrolytes, lost after perspiration resulting from Exercises such as sodium, magnesium, calcium and potbadium. According to the International Society of Sports Nutrition, moderate to high intensity movements can cause small cellular changes in potbadium, and athletes must consume potbadium to counteract these imbalances.

Useful for the intestines
The medium-sized banana fruit contains 3 g of satiety fiber, about 10% of its daily needs. Not to mention that bananas provide the body probiotics that promote the growth of good bacteria in the intestines, called probiotics, which improve digestion, reduce the duration of colds and even help to lose weight.

Better food before the sport
Before embarking on a movement, it is important to focus on foods containing natural sugars (carbohydrates) to derive energy, but they are not as severe for the stomach. The good news is that these two conditions definitely apply to bananas and can be easily placed in the club bag. Scientists have discovered that bananas contain unique compounds that can improve sports performance.

… and also for recovery after
On the other hand, bananas can be helpful after the end of physical activity. A recent study published in the journal PLOS One in 2018 revealed that certain compounds and plant-based chemicals found in bananas could play an active role in reducing exercise-induced inflammation. , which stimulates muscle pain after a long period of endurance training.

Friend of the heart
Potbadium has another advantage because of its importance to the heart! Research has shown that excessive consumption of this mineral is linked to a drop in blood pressure and a reduced risk of stroke. This is due to the ability of potbadium to support the body's extra sodium excretion process by urination, which puts great pressure on the heart.

An alternative to sugar in bakery products
The best motivation for eating bananas is perhaps the taste of the sweet and natural composition that makes it the ideal ingredient of many baked goods. You should not hesitate to use bananas instead of sugar in the appropriate desserts.

Control the appetite
Eating bananas as part of a balanced diet can help suppress appetite. In fact, it contains a type of fiber known as resistant starch that can cause people to consume fewer calories and control their appetite. Although this link requires further study to understand, a medium sized banana contains only about 100 calories and is very satisfying for its high fiber content. It is therefore not necessary to feel guilty if a fruit is added in the morning "Smoothie" or a peanut butter sandwich …

Maintain kidney health
A Swedish study of 61,000 women found that those who ate a lot of fruits and vegetables, more than 75 servings a month or about 3 servings a day, had the lowest risk of kidney cancer, one most common kidney cancers. When the researchers looked at the fruit in particular, they found that the phonic effects on bananas were the most important with the phenolic compounds, which had their antioxidant properties.

According to a recent Harvard School of Public Health study of more than 90,000 women, those who consumed more than 4,099 mg of potbadium per day had a 35% lower risk of kidney stones than their counterparts who consumed less of 2 407 mg. The reason is that potbadium can also help the body get rid of excess calcium, the cornerstone of the most common type of kidney stones.