The banana is the second most consumed fruit in France, and this is far from being a bad thing given its many virtues.
- Banana is rich in magnesium and potassium
- A medium sized banana is 105 calories.
- It contains 3 g of fiber, 1 g of protein, 28 g of carbohydrates and 15 g of natural sugars.
With more than 11.2 kg of products consumed per inhabitant, the banana is the second most common fruit on French menus, behind the apple. And for dietitian Dr. Elyse Homan, who works at the Cleveland Clinic, that’s a good thing. Bananas are “full of nutrients and easy to digest. Very few people have problems digesting bananas”, she recalls on the American establishment website.
A medium-sized ripe banana contains 105 calories or 1 g of protein, 28 g of carbohydrates and less than 1 g of fat. Its nutritional richness offers many health benefits.
Rich in fibre, bananas aid digestion
A banana has about 3 g of fibre, which is almost 10% of the daily nutritional requirements. These nutrients are known to facilitate digestion by increasing stool volume and helping to regulate bowel function, among other things.
But fiber isn’t just good for the gut.“The researchers who examined the data from nearly 200 studies found that people who ate 25-29g of fiber a day had up to a 30% lower risk of colorectal cancer, heart disease, high blood pressure, high cholesterol, stroke or type 2 diabetes againsays the Cleveland Clinic.
Banana boosts the immune system
A banana is also an interesting source of vitamin C. It contains approximately 10 mg. Also called ascorbic acid, this nutrient helps the body absorb iron and strengthen the immune system to fight disease.
In addition, vitamin C helps fight against free radicals that accumulate in the body and damage cells.
Banana is a good source of vitamin B6
“A banana will give you a quarter to a third of the vitamin B6 you need in a day”, says dietitian Elyse Homan. It is, in fact, one of the fruits that contains the highest rate of the nutrient.
The latter is involved in the metabolism of amino acids and the synthesis of neurotransmitters. It thus participates in metabolic processes, the proper functioning of the nervous system as well as the regulation of appetite and sleep.
Bananas help fight high blood pressure
The banana provides about 422 mg of potassium, or just over 10% of the recommended daily intake (3,500 mg for adults). It is essential for the proper functioning of many of our organs such as the heart and the kidneys. One of the best-known actions of potassium is to maintain healthy blood pressure.
The American dietitian specifies that potassium “Also benefits your vascular system – the network of blood and lymph vessels that runs through your body’s tissues and organs – and reduces your risk of heart disease, kidney failure and stroke”.
Its magnesium content improves blood sugar
A medium-sized banana offers nearly 32 mg of magnesium. This corresponds to approximately 8 to 10% of the daily needs of an adult. According to’handles, this mineral participates in more than three hundred enzyme systems. It is also involved in many physiological functions such as the regulation of blood sugar levels, blood pressure and the production of proteins. It also plays a role in the good health of the bones or in the muscular and nervous functions.
“I often hear patients say they avoid bananas because they’ve heard the fruit is too high in sugar”, says Dr. Homan. But she thinks that “the health benefits of antioxidants and fiber outweigh the natural sugar”. Her advice for those concerned about their blood sugar: “Pair bananas with a protein source like peanut butter or a dairy product for better control.”