Bananas come in several varieties and sizes and can be eaten at any time of the day. This versatile fruit can be cooked, eaten raw or even dried as a snack. Bananas are incredibly compact and packed with nutrients, vitamins and minerals. People can use a banana to substitute for sugar in breakfast cereal or oatmeal and walk away with the added bonus of increasing their fiber, potassium and vitamin C from just one banana.
Nutrition Data
The percentages of the USDA recommended daily allowance for nutrients contained in one 118-gram banana are as follows: 34 percent vitamin B6, 17.9 percent vitamin C, 13.4 percent potassium, 11.3 percent dietary fiber and 9 percent manganese with 108.56 calories.
Cardiovascular Protection
Bananas contain a large amount of potassium. According to Colorado State University, Americans do not get enough potassium in their diet. Potassium may be lost through hard exercise and sweating. Deficiencies in potassium can cause muscle cramping and cardiovascular irregularities. One banana contains 467 mg of potassium and 1 mg of sodium. According to WHFoods, eating one banana a day can prevent high blood pressure and protect against atherosclerosis. In a study published on the WHFoods website in 2004, 10,000 men were studied over a period of 19 years. The men who ate a diet high in fiber had a 12 percent decrease in coronary heart disease risk and an 11 percent decrease in cardiovascular disease.
Protection from Ulcers
Peptic ulcers are small sores that form within the lining of the stomach, the upper intestine or the esophagus. The most common kind of ulcer, according to MayoClinic.com, is the peptic ulcer. Peptic ulcers cause burning pain in the abdomen, nausea, vomiting, unexplained weight loss, appetite changes and vomiting blood. Bananas can protect the stomach against the acid being produced within by forming a thicker protective mucus barrier. In addition, the compounds found in bananas called protease inhibitors can help in eliminating bacteria in the stomach, which is one of the reasons that ulcers form.
Digestive Health
People who do not have enough fiber in their diets may suffer from constipation. Constipation describes difficulty passing bowel movements. People who have problems passing bowel movements may get relief from using laxatives, but they can also get relief from eating bananas. Bananas contain pectin, which is a soluble fiber that is used to help regulate bowel movements and ease constipation. Bananas can also be eaten after a bout of diarrhea to help regulate electrolytes.
Eyesight Problems
Bananas may protect the eyesight and keep a person from developing macular degeneration, which is one of the main causes of vision loss in adults. Bananas in this instance are to be eaten in conjunction with at least two other fruits, to lower the incidence of vision problems.
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