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Bananas are a tasty and convenient source of some important nutrients. People have grown this tropical fruit since ancient times, and its health benefits have been promoted for more than a century.
You can eat bananas raw or mixed in your favorite smoothie. You can enjoy your own homemade peanut butter-banana sandwich, banana bread, or banana muffins. The possibilities are plentiful.
Powerful potassium:A medium banana gives you 450 milligrams, which is 13% of what you need every day. This mineral is a big player in heart health. Potassium-rich foods help manage your blood pressure because they help you get rid of more sodium when you pee. Potassium also relaxes the walls of your blood vessels, which helps lower your BP.
What’s more, potassium:
May lower your risk of stroke
Can help keep your bones healthy as you age
Helps your muscles work better
Can help prevent kidney stones
A feast of fiber: It’s no secret that the right amount of fiber in your diet is good for you. An average-size ripe banana gives you 3 grams of it. That’s about 10% of what you need each day.
Most of the fiber in bananas is what’s called soluble fiber. It can help keep your cholesterol and blood pressure in check, and help ease inflammation.
Green bananas are full of something called resistant starch. It acts like insoluble fiber, which is the kind that can help keep your bowels working at their best. Resistant starch also helps lower your blood sugar.
In general, foods that are high in fiber make you feel full without extra calories. That also makes them a good choice if you want to shed a few pounds.
A happier belly:It seems bananas are good for your tummy, too.
The yellow fruit is a source of prebiotics. Those are carbs you don’t digest, but they’re a food source for the more-popular probiotics. Those are the good bacteria found in your gut.
There’s also evidence that probiotics can help with the annoying diarrhea people get after they take some antibiotics.
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