Find out how fruit can improve the functioning of the body and help prevent diseases
Bananas, whether dwarf, silver, golden, apple or local, top the list of the most consumed fruits in Brazil. According to the Family Budget Survey (POF) of the Brazilian Institute of Geography and Statistics (IBGE), the average is 25 kilos of bananas per year for each Brazilian.
For many, it is a national identity and, in the field, it also stands out: the country is the largest producer in Latin America and the fourth in the world. IBGE data shows that we have more than 455 thousand hectares of cultivated surfaces, which is equivalent to approximately 6.8 million tons of bananas. In addition to being exported, they generate income with crafts made with the leaves of the plant.
In addition, the fruit is good for health and contains numerous nutrients in both the pulp and the peel. It is rich in fiber; source of carbohydrates and vitamins C and B6 and provitamin A; has minerals such as potassium, magnesium, zinc and phosphorus; among other nutrients beneficial to the body.
Below, Prof. Dr. Durval Ribas Filho, nutritionist, company from the Obesity Society FTOS (USA) and president of the Brazilian Association of Nutrology (ABRAN), answers the main questions about the consumption of banana in everyday life. Check it out!
1. Can you eat a banana every day? Does it gain weight?
If included in a balanced diet, bananas are good for your health and do not make you fat. But, like all fruit, it is caloric: 100 g provide an average of 95 calories. To avoid gaining weight, just do not exceed the measure. It is recommended to consume up to two bananas a day.
2. Does excessive consumption pose health risks?
You should not consume too much food, but diversify. Bananas contain several nutrients with benefits, such as helping to maintain the balance of blood glucose levels, thanks to pectin, a soluble fiber, a carbohydrate resistant to digestion and its low glycemic index.
But the warning is against excess. Since it is rich in potassium, excessive consumption can cause hypercalcemia, or a high concentration of the mineral in the body, which can cause difficulty breathing, irregular heartbeat, nausea, drowsiness and vomiting.
3. Are bananas good for the heart?
Its benefits for cardiovascular health They are associated with a significant amount of potassium and other minerals, such as magnesium, essential nutrients for muscle contraction and relaxation. In this way, they play an important role in better regulating the contraction of the heart muscle, as well as helping to control blood pressure.
4. Does it help brain health?
Regular consumption of bananas can help brain activities such as concentration, reasoning and even memory, as well as help reduce the risk of stroke.
5. Does it help reduce depression and stress?
Yes. The secret is tryptophan and bananas are an important source of this substance, an essential amino acid for the production of serotonin in the central nervous system. The so-called “happiness hormone” is a neurotransmitter that regulates mood, appetite and sleep. Therefore, the consumption of the fruit is associated with an increase in the feeling of well-being and a reduction in the symptoms of depression, stress and anxiety.
6. Does banana improve insomnia?
Thanks to its nutrients, bananas have an anxiolytic and relaxing effect, which can help modulate sleep and avoid moments of drowsiness. insomnia. Hence the reason why many people consume bananas at night to enjoy a peaceful sleep.
7. Is fruit an ally of the intestine?
Banana is important for the intestinal flora. If consumed in the form of biomass, for example, it adds the advantage of a prebiotic function fibers They are not absorbed by the intestine, they favor what are called SCFA (short chain fatty acids), an essential nutrient for the production of “good” intestinal bacteria, which bring benefits to the health of the organism in general.
8. Does it strengthen the immune system?
Yes, because it is rich in it. vitamin Can antioxidant of fundamental importance for the balance of the immune system. It is also a source of vitamin B6, responsible for stimulating the synthesis of new cells.
9. Does it contribute to healthier bones?
In particular, green bananas, which contain fructooligosaccharides, which aid in the absorption of essential nutrients such as calcium and magnesium, which can strengthen and improve bone density.
10. Are bananas an ally for athletes?
Yes, because it is an excellent source of carbohydrates and fiber, in addition to having a lot of potassium, an important ally in preventing annoying cramps. The nutrients contained in the fruit contribute to muscle contraction and relaxation and to increasing antioxidant capacity.
By Edna Vairoletti
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
