We often eat it without thinking, for breakfast, after sports or as a snack. However, bananas don’t just satisfy small hunger pangs. Rich in fiber, potassium, vitamin B6 and vitamin C, it provides the body with many essential nutrients for only around a hundred calories. According to Michela Seniga, nutritional biologist at Humanitas hospital (Italy), this everyday fruit fully deserves its reputation as a health ally. Here are 5 good reasons to use it every day.
It takes care of your transit… and your microbiota
First advantage of the banana: its richness in fiber. A medium banana provides around 3 grams, or almost 10% of the daily requirement. These fibers promote regular intestinal transit and contribute to better digestive health.
Bananas that are still slightly green have an additional advantage: they are rich in resistant starch, a carbohydrate that escapes digestion and nourishes the good bacteria of the intestinal microbiota. This natural prebiotic contributes to the balance of intestinal flora and could also help limit certain episodes of diarrhea.
As the banana ripens, this starch is gradually transformed into more easily assimilated sugars. To avoid a spike in blood sugar, Michela Seniga recommends combining it with a source of protein, such as yogurt or a handful of almonds.
It helps your immune defenses
Banana also contains vitamin C, a nutrient essential for the proper functioning of the immune system.
A medium banana provides around 10 mg. Even if it does not cover daily needs on its own, this vitamin participates in the absorption of iron and helps the body fight infections. Thanks to its antioxidant action, it also protects cells against the effects of free radicals, involved in aging and certain chronic diseases.
It supports your energy and your nervous system
The banana is particularly interesting for its vitamin B6 content. A single banana covers about a quarter to a third of the daily requirement.
This vitamin is involved in many reactions in the body. It contributes to energy metabolism, participates in the proper functioning of the nervous system and also supports the immune system. It also plays a role in regulating appetite and sleep, which explains why bananas are often recommended as a filling snack.
It protects the heart and muscles
With around 422 mg of potassium and 32 mg of magnesium, bananas are one of the fruits richest in minerals.
Potassium helps maintain normal blood pressure and the proper functioning of the heart muscle. Magnesium, for its part, is involved in muscle contraction, nerve transmission and bone health.
Together, these two minerals contribute to the proper functioning of the heart, muscles, kidneys and skeleton.
It could reduce the risk of certain diseases
Beyond its effects on digestion, banana fiber is associated, when consumed regularly as part of a balanced diet, with a lower risk of high blood pressure, excess cholesterol, type 2 diabetes and stroke.
An additional benefit which reminds us that a fruit as simple as the banana can contribute, on a daily basis, to the prevention of many diseases.
Green or ripe: which one to choose?
It all depends on your needs. A still green banana is richer in resistant starch and has a more interesting effect on the microbiota and blood sugar levels. A ripe, sweeter banana, on the other hand, provides quickly available energy, making it a good option before or after physical activity.
In any case, the banana remains a nutritious fruit which has its place in a varied and balanced diet.