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If you are like me, bananas are probably one of those foods you don’t think about twice. It’s easy to pull when you go out the door (you are late again), cute enough to feel like treatment and work well with cocktail and banana bread recipes. So when my editor asked me to eat a banana every week and document me how it made me feel, I was glad I took the challenge.
I, as a nutritionist, know the importance of nutrition. The fruits, including bananas, provide essential vitamins, minerals and fiber that our body needs. Nevertheless, I will admit that there are days when I don’t really meet my fruit quota. So, if anything, I realized that admission to this challenge will help me get closer to eating enough fruit every day.
Here’s how my week with bananas was revealed and what I learned along the way.
What happened when I ate a banana every day
At the beginning of this experiment, I reflect on how often bananas naturally appeared in my diet. I realized that without eating them every day, I enjoyed them in several forms – I was confused in cocktails, cut through yogurt or spread with peanut butter as a quick snack. I thought it wouldn’t be difficult to eat one day and I was interested in seeing if I would notice any tangible benefits.
In the next few days, I paid attention to the banana a day. And honestly, it was easy to do because there was no need to freeze. Running to my car, I grabbed a banana to hang when the hunger fluff struck and I was so happy that I had it at hand when I was hungry. One day for dessert, I cut a banana through the attitudes of Iceland, salted caramel and banana (taste like banana pudding). And the next day, I leaned over the classic peanut butter, banana and honey sandwich at lunch (of course with a glass of milk!). There was very little effort to add a banana to my days.
As I continued the week, I noticed some pleasant changes. My energy level felt more stable, especially in the busy middle hours when I usually started looking for a quick choice. The bananas gave me a satisfactory impetus without flaws or a disaster that I sometimes get from sweet snacks. I felt more satisfied and less inclined to achieve less healthy opportunities.
It seemed digestible that everything was moving smoother. Although the difference was not extreme, it was certainly positive. I did not feel bloated as occasionally, and my intestinal movements were regular. Also, it seemed like that everyday banana curb my sweet tooth, so I was not tempted by so much sweets in the afternoon. All in all, it was a simple change that I felt good!
The benefits of eating banana
Bananas may look the main ones, but they are nutrition power plants. Here are some of the advantages of scientifically based banana eating:
Contains potassium
Potassium is a critical nutrient that maintains heart health and helps maintain proper blood pressure. One average banana submits about 375 milligrams of potassiumThis is a great way to meet your daily needs of approximately 2 600-3,400 milligrams. If you fight muscle cramps after a workout or occasionally fatigue, proper potassium consumption can help relieve those symptoms.
AIDS digestion
Bananas are a great source of diet fibers when one medium banana is about 3 grams of fiber; The fiber plays an important role in maintaining normal bowel movements and promoting healthy intestinal bacteria. Also, a little insufficient bananas bring unique benefits: they are a a source of prebiotic fiber; Prebiotic fiber nourishes your “good” bacteria in your intestine that maintains a healthy digestive system and can improve overall bowel health.
A good source of vitamin B6
In one average banana is about 0.4 milligrams of vitamin B6This is about 25% of daily recommended adults for adults. The benefits of vitamin B6 are huge, but it especially helps Brain healthHelping neurotransmitters such as serotonin and dopamine, which regulate mood.
Provides an increase in energy without an accident
Bananas mainly consist of carbohydrates 27 grams for the average banana; Because of their natural sugar and fiber containing, bananas provide a constant energy source, making them ideal before a workout or as a snack.
Contains antioxidants
Bananas contain several antioxidants, including vitamin C.; Antioxidants help to neutralize free radicals in the body by reducing oxidative stress and can reduce the risk of certain chronic diseases.
Perfect for hydration
Because bananas contain about 75% water, they contribute to your total hydration. By combining potassium with this amount of water, they are a fantastic snack after a workout that helps to supplement lost electrolytes and fluids.
Banana diet
A medium -sized banana is considered one portion. Here’s a breakdown in what you get One medium banana:
Can you eat too much banana?
Although bananas are packed with nutrients, like any food, they prefer moderately. Eating too many bananas in a short period of time can cause certain nutrients such as potassium. Although this is rare, excessive potassium (condition called hyperkalaemia) can cause problems such as the heart’s irregularities if your kidneys cannot properly treat excess or even dialysis.
For many people, eating one to two bananas a day is completely safe. If you focus on a balanced diet with a variety of fruits, it prevents you from overdoing.
Another thing to consider is the banana carbohydrates and sugar. If you monitor your blood sugar carefully, do not forget your portion size and pair bananas with some proteins or fat such as almond butter or yogurt to help maintain a healthy blood glucose.
How to eat more bananas
If you are ready to increase your banana consumption, there are many simple (and delicious) ways to do this:
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Cocktails: Cut the banana and throw it into your faucet with yogurt, milk and your favorite fruits so you can have a quick breakfast or snack.
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On the toast: A couple of banana slices with nut butter on the whole grain toast to fill in a balanced dish.
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Desserts: Freeze ripe bananas to make the creamy “beautiful cream” a healthier alternative to ice cream.
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Baking: Use banana porridge in recipes such as banana bread or muffins to get natural sweetness.
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Warm up: To get extra taste and nutrients, add sliced bananas to your cereals, oatmeal or yogurt.
The essence
Eating a banana every week, I can confidently say that the involvement of banana in your daily routine has impressive benefits. They are comfortable, accessible and packaged with essential nutrients such as B6 and C, which can increase energy, maintain digestion and strengthen overall health.
Nevertheless, balance and diversity are most important. Every day I enjoy a variety of fruits, including bananas, to ensure various nutrients. For those who do not eat fruit regularly but enjoy bananas, they are a simple, delicious and budget way to start adding more nutrition to their diet. This versatile fruit really exceeds its weight!
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