Banana is one of the most popular fruits in the world (although botanically it is a berry). Not only is it delicious and convenient to consume, but it also has many health benefits.
The fruit has a pleasant taste, rich nutritional composition and can be used for cooking. However, does it have any contraindications? Let’s talk to the doctor.
What we will tell you
Health benefits of bananas
Dietician, Sports Nutritionist, Neurologist at the Hadassah Clinic Branch
“Bananas can be eaten to lose weight and are essential for playing sports.”
The fruit is unique for its silicon content, an important anti-aging microelement. It is involved in the synthesis of collagen, necessary to maintain the elasticity of the skin, blood vessels, tendons and ligaments.
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Fruit is an excellent source of vitamin B6 and magnesium. This combination of substances has a positive effect on the functioning of the central and peripheral nervous system.
Additionally, the product contains tryptophan. This amino acid is a precursor to serotonin and melatonin. The first hormone has a positive effect on mood, and the second is necessary for quality sleep.
Bananas, especially green ones, are an important source of pectins necessary for a healthy intestinal microflora. These substances are natural absorbents.
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Potassium is another important macronutrient found in fruit. It regulates water-salt metabolism and is necessary for the normal functioning of the heart muscle.
The carbohydrate content in different bananas is different – on average, 25 g. This allows you to quickly replenish energy, which is especially important for athletes. For example, professional athletes are advised to eat about 70 grams of carbohydrates per hour during the first hours after intense physical activity. Their exact amount is determined based on weight (1-2 g of carbohydrates per 1 kg of body weight).
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An extremely low-carbohydrate diet increases the stress response to exercise, so carbohydrates should be an important part of an athlete’s diet.
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Who shouldn’t eat bananas?
Despite the rich nutritional composition and enormous health benefits, there are a number of diseases for which it is better to reduce the consumption of bananas or abandon them altogether.
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Therefore, people with irritable bowel syndrome (IBS) and bacterial overgrowth (SIBO) are not advised to eat bananas frequently. The fact is that they can cause flatulence and bloating due to the high amount of soluble fiber and sugar alcohols.
Potassium, which the product is rich in, is almost completely excreted by the kidneys. Therefore, people with chronic kidney disease and, usually, resulting hyperkalemia (increased potassium concentration in the blood) should avoid this fruit.
Photo: istockphoto.com/puhimec
In addition, people taking potassium-sparing diuretics should be cautious. This combination may increase the likelihood of increased blood potassium levels if there is a corresponding risk (renal failure, hyperkalemia).
Yellow bananas with brown spots on the skin convert starch to simple sugars more easily and raise blood glucose levels more quickly. Therefore, its use in people with diabetes is not recommended.
How many bananas can you eat a day?
A healthy person can include up to two servings of banana in their diet per day. It is worth remembering that they are relatively high in carbohydrates, so it is recommended to consume them with protein or fatty foods to keep energy levels stable.
The specific amount of bananas that can be consumed daily depends on the physiology, diet and lifestyle of the individual. Therefore, for precise recommendations, it is advisable to seek the advice of a specialist.
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