Nevertheless, bananas provide excellent nutrition before, during, and after exercise. Bananas are not only incredibly healthy but also one of the most convenient snack foods around. They make a great addition to yogurt, cereal, and smoothies, and they work a treat as a topping on whole grain toast with peanut butter.
You can even use them in place of sugar in your baking and cooking. Bananas are likewise incredibly easy to eat and transport. They may boost your digestion and heart health thanks to their fiber and antioxidant contents. Both ripe, yellow bananas and unripe, green bananas can satisfy your sweet tooth and help keep you healthy. Chia seeds are versatile and packed with nutrients. Here are 7 chia seed benefits, all backed by science. Watermelon is a delicious low calorie treat with numerous benefits.
Here are the top 9 ways that watermelon can improve your health. Called the "king of fruits" in some parts of the world, mango is not only delicious but also incredibly healthy. Carbs get a bad rap, but numerous healthy foods contain carbs. Here are 12 high carb foods that are incredibly healthy. As a rich source of vitamins, minerals, and fiber, chickpeas may provide a variety of health benefits. This article details 10 benefits of chickpeas.
A summer citrus salad recipe from Vanessa Rissetto, registered dietitian. Sweet and spicy pecans add crunch to juicy grapefruit and peppery arugula. Pairs tangy, crunchy cucumbers and crispy, tender salmon. Registered dietitian Vanessa Rissetto shares her versatile green smoothie recipe.
Blends banana, nut butter, and protein powder to mask the taste of…. Registered dietitian Vanessa Rissetto shares her healthy chickpea salad recipe. Bananas may initiate an allergic reaction in some people.
Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and you should call for an ambulance immediately. Read more about allergies on the NHS website. Certain medication works by raising the potassium levels in the blood, if you are prescribed medication of this nature you should take care when eating foods rich in potassium, such as bananas.
If you are taking prescribed medication, always check with your GP before making any dietary changes. Healthy banana bread. Chocolate baked bananas. Kerry Torrens BSc. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
Jo Lewin is a registered nutritionist RNutr with the Association for Nutrition with a specialism in public health. All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Bananas can help your poor digestion. They're an excellent source of prebiotics , nondigestible carbohydrates that act as food for good gut bacteria probiotics and improve digestion—because they contain say it with us, now fructooligosaccharides, a cluster of fructose molecules that lead to better gastrointestinal health.
If you have kids, you likely already know this trick: The high fiber in bananas can help normalize bowel motility. With 3 grams of insoluble fiber, they help you push out waste better by making stools easier to pass. Bonus—they also help when things are loosey goosey: "Bananas are binding for anyone with diarrhea, and they also contain probiotics that are essentially 'food' for the healthy microbes probiotics that live in our guts," says Isabel Smith , MS RD CDN, founder of Isabel Smith Nutrition.
If you suffered from any sort of bowel trouble, you might have IBS. As fructooligosaccharides ferment in the digestive tract, they enhance the body's ability to absorb calcium according to a study in The American Journal of Clinical Nutrition. There's a reason marathoners grab a banana before and during, and after the race: Bananas are rich in glucose, the most easily digestible source of sugar that will provide optimal energy for your run, power lift or Soul Cycle class.
Eating one post workout helps to quickly replenish energy stores that are depleted during a tough sweat session. Even though bananas have no vitamin A, they can still help alleviate vitamin A deficiency. They're rich in three different types of carotenoids provitamin A carotenoids, beta-carotene, and alpha-carotene that the body actually converts into vitamin A. Cool, right? And according to an article in the Food and Nutrition Bulletin , foods containing high levels of carotenoids have been shown to protect against chronic disease, including certain cancers, cardiovascular disease , and diabetes.
Bananas also contain other nutrients like vitamin E micrograms per small banana and lutein 26 micrograms per medium banana —both which are eye-healthy. Lutein is a nutrient that may help to reduce risk for macular degeneration.
One reason heavy drinkers have bloated bellies is that alcohol depletes choline, causing weight gain around the liver. You can also find it in lean meats, seafood, and collard greens. Rich in pectin, bananas are an all-natural detox. Bananas are high in fiber, which can help keep you regular. Vitamin B6 can also help protect against Type 2 diabetes and aid in weight loss, according to Flores. In general, bananas are a great weight-loss food because they taste sweet and are filling, which helps curb cravings.
Bananas are particularly high in resistant starch, a form of dietary fiber. A review published in Nutrition Bulletin found that the resistant starch in bananas may support gut health and help to control blood sugar.
Resistant starch increases the production of short chain fatty acids in the gut, which are necessary to gut health. For replenishing energy and electrolytes, bananas can be more effective than sports drinks.
They compared athletes refueling with Gatorade every 15 minutes with athletes refueling with a banana and water. Researchers saw that the athletes' performance times and body physiology were the same in both cases. But the banana's serotonin and dopamine improved the athletes' antioxidant capacity and helped with oxidative stress, improving performance overall. Bananas may not be overflowing with calcium, but they are still helpful in keeping bones strong.
According to a article in the Journal of Physiology and Biochemistry , bananas contain an abundance of fructooligosaccharides. These are non-digestive carbohydrates that encourage digestive-friendly probiotics and enhance the body's ability to absorb calcium. Some evidence suggests that moderate consumption of bananas may be protective against kidney cancer.
Women eating four to six bananas a week halved their risk of developing kidney cancer. Bananas may be helpful in preventing kidney cancer because of their high levels of antioxidant phenolic compounds.
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