Bananas are extremely healthy and delicious.
Aside from being very nutritious, they are a highly convenient snack food.
Here are 11 health benefits of bananas that are supported by scientific research.
1. Bananas Contain Many Important Nutrients
Bananas are among the most popular fruits on Earth.
Native to Southeast Asia, they are now grown in many warmer parts of the world.
There are many types of bananas available, which vary in color, size and shape. The most common type is the yellow banana, which is green when unripe.
This is what ripe bananas typically look like:
- Potassium: 9 percent of the RDI.
- Vitamin B6: 33 percent of the RDI.
- Vitamin C: 11 percent of the RDI.
- Magnesium: 8 percent of the RDI.
- Copper: 10 percent of the RDI.
- Manganese: 14 percent of the RDI.
- Net carbs: 24 grams.
- Fiber: 3.1 grams.
- Protein: 1.3 grams.
- Fat: 0.4 grams.
Bottom Line: Bananas are rich in fiber, antioxidants and several nutrients. A medium-sized banana contains about 105 calories.
2. Bananas Contain Nutrients That Moderate Blood Sugar Levels
Bananas are rich in a fiber called pectin, which gives the flesh its structural form (4).
Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.
Furthermore, bananas also rank low to medium on the glycemic index, which is a measure (from 0–100) of how quickly foods increase blood sugar levels.
This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.
However, this may not apply to diabetics, which should probably avoid eating lots of well-ripened bananas and monitor their blood sugars carefully when they do.
Bottom Line: Bananas contain nutrients that can help moderate blood sugar levels after meals. They may also reduce appetite by slowing stomach emptying.
3. Bananas May Improve Digestive Health
Dietary fiber has been linked to many health benefits, including improved digestion.
A medium-sized banana contains about 3 grams of fiber, making bananas a fairly good fiber source (10).
Bananas contain mainly two types of fiber:
- Pectin: Decreases as the banana ripens.
- Resistant starch: Found in unripe bananas.
Bottom Line: Bananas are fairly rich in fiber and resistant starch, which may feed the friendly gut bacteria and help protect against colon cancer.
4. Bananas May Help With Weight Loss
For starters, bananas contain relatively few calories. An average banana contains just over 100 calories, yet it is also very nutritious and filling.
Bottom Line: Bananas may help with weight loss. They are low in calories, high in nutrients and fiber and may have appetite-reducing effects.
5. Bananas May Support Heart Health
Potassium is a mineral that is essential for heart health, especially blood pressure control.
Yet despite its importance, most people are not getting enough potassium in their diet (21).
Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9 percent of the RDI.
Bottom Line: Bananas are a good dietary source of potassium and magnesium, two nutrients that are essential for heart health.
6. Bananas Contain Powerful Antioxidants
Fruits and vegetables are excellent sources of dietary antioxidants and bananas are no exception.
However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in the brain.
Bottom Line: Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower the risk of some diseases.
7. Bananas May Help You Feel More Full
Resistant starch is a type of indigestible carbohydrate found in unripe bananas, which functions sort of like soluble fiber in the body.
As a rule of thumb, you can estimate that the greener the banana is, the higher the amount of resistant starch it contains (31).
On the other hand, ripe (yellow) bananas contain lower amounts of resistant starch and total fiber, but proportionally higher amounts of soluble fiber.
Bottom Line: Bananas contain high amounts of resistant starch or pectin, depending on ripeness. Both may reduce appetite and help keep you full.
8. Unripe Bananas May Improve Insulin Sensitivity
Insulin resistance is a major risk factor for many of the world's most serious diseases, including type 2 diabetes.
Unripe bananas are a great source of resistant starch and may therefore help improve insulin sensitivity.
Bottom Line: Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.
9. Bananas May Improve Kidney Health
Potassium is essential for blood pressure control and healthy kidney function.
As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.
One study in women showed that over 13 years, those who ate bananas 2–3 times per week were 33 percent less likely to develop kidney disease (38).
Bottom Line: Eating a banana several times a week may reduce the risk of kidney disease by up to 50 percent.
10. Bananas May Have Benefits for Exercise
Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs.
Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95 percent of the general population (40).
However, studies have provided mixed findings about bananas and muscle cramps. Some find them helpful, while others find no effects (44).
That being said, bananas have been shown to provide excellent nutrition before, during and after endurance exercise (45).
Bottom Line: Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.
11. Bananas Are Easy to Add to Your Diet
Not only are bananas incredibly healthy—they're also one of the most convenient snack foods around.
Bananas make a great addition to your breakfast yogurt, cereal or smoothie. You can even use them instead of sugar in your baking and cooking.
Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel.
Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested and simply have to be peeled and eaten.
It doesn't get much easier than that.
This article was reposted from our media associate Authority Nutrition.
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1. Stay Informed<p>A first order of business in pet evacuation planning is to understand and be ready for the possible threats in your area. Visit <a href="https://www.ready.gov/be-informed" target="_blank">Ready.gov</a> to learn more about preparing for potential disasters such as floods, hurricanes, and wildfires. Then pay attention to related updates by tuning <a href="http://www.weather.gov/nwr/" target="_blank">NOAA Weather Radio</a> to your local emergency station or using the <a href="https://www.fema.gov/mobile-app" target="_blank">FEMA app</a> to get National Weather Service alerts.</p>
2. Ensure Your Pet is Easily Identifiable<p><span>Household pets, including indoor cats, should wear collars with ID tags that have your mobile phone number. </span><a href="https://www.avma.org/microchipping-animals-faq" target="_blank" rel="noopener noreferrer">Microchipping</a><span> your pets will also improve your chances of reunion should you become separated. Be sure to add an emergency contact for friends or relatives outside your immediate area.</span></p><p>Additionally, use <a href="https://secure.aspca.org/take-action/order-your-pet-safety-pack" target="_blank" rel="noopener noreferrer">'animals inside' door/window stickers</a> to show rescue workers how many pets live there. (If you evacuate with your pets, quickly write "Evacuated" on the sticker so first responders don't waste time searching for them.)</p>
3. Make a Pet Evacuation Plan<p> "No family disaster plan is complete without including your pets and all of your animals," says veterinarian Heather Case in <a href="https://www.youtube.com/watch?v=Q9NRJkFKAm4" target="_blank">a video</a> produced by the American Veterinary Medical Association.</p><p>It's important to determine where to take your pet in the event of an emergency.</p><p>Red Cross shelters and many other emergency shelters allow only service animals. Ask your vet, local animal shelters, and emergency management officials for information on local and regional animal sheltering options.</p><p>For those with access to the rare shelter that allows pets, CDC offers <a href="https://www.cdc.gov/healthypets/emergencies/pets-in-evacuation-centers.html" target="_blank">tips on what to expect</a> there, including potential health risks and hygiene best practices.</p><p>Beyond that, talk with family or friends outside the evacuation area about potentially hosting you and/or your pet if you're comfortable doing so. Search for pet-friendly hotel or boarding options along key evacuation routes.</p><p>If you have exotic pets or a mix of large and small animals, you may need to identify multiple locations to shelter them.</p><p>For other household pets like hamsters, snakes, and fish, the SPCA recommends that if they normally live in a cage, they should be transported in that cage. If the enclosure is too big to transport, however, transfer them to a smaller container temporarily. (More on that <a href="https://www.spcai.org/take-action/emergency-preparedness/evacuation-how-to-be-pet-prepared" target="_blank" rel="noopener noreferrer">here</a>.)</p><p>For any pet, a key step is to establish who in your household will be the point person for gathering up pets and bringing their supplies. Keep in mind that you may not be home when disaster strikes, so come up with a Plan B. For example, you might form a buddy system with neighbors with pets, or coordinate with a trusted pet sitter.</p>
4. Prepare a Pet Evacuation Kit<p>Like the emergency preparedness kit you'd prepare for humans, assemble basic survival items for your pets in a sturdy, easy-to-grab container. Items should include:</p><ul><li>Water, food, and medicine to last a week or two;</li><li>Water, food bowls, and a can opener if packing wet food;</li><li>Litter supplies for cats (a shoebox lined with a plastic bag and litter may work);</li><li>Leashes, harnesses, or vehicle restraints if applicable;</li><li>A <a href="https://www.avma.org/resources/pet-owners/emergencycare/pet-first-aid-supplies-checklist" target="_blank">pet first aid kit</a>;</li><li>A sturdy carrier or crate for each cat or dog. In addition to easing transport, these may serve as your pet's most familiar or safe space in an unfamiliar environment;</li><li>A favorite toy and/or blanket;</li><li>If your pet is prone to anxiety or stress, the American Kennel Club suggests adding <a href="https://www.akc.org/expert-advice/home-living/create-emergency-evacuation-plan-dog/" target="_blank" rel="noopener noreferrer">stress-relieving items</a> like an anxiety vest or calming sprays.</li></ul><p>In the not-unlikely event that you and your pet have to shelter in different places, your kit should also include:</p><ul><li>Detailed information including contact information for you, your vet, and other emergency contacts;</li><li>A list with phone numbers and addresses of potential destinations, including pet-friendly hotels and emergency boarding facilities near your planned evacuation routes, plus friends or relatives in other areas who might be willing to host you or your pet;</li><li>Medical information including vaccine records and a current rabies vaccination tag;</li><li>Feeding notes including portions and sizes in case you need to leave your pet in someone else's care;</li><li>A photo of you and your pet for identification purposes.</li></ul>
5. Be Ready to Evacuate at Any Time<p>It's always wise to be prepared, but stay especially vigilant in high-risk periods during fire or hurricane season. Practice evacuating at different times of day. Make sure your grab-and-go kit is up to date and in a convenient location, and keep leashes and carriers by the exit door. You might even stow a thick pillowcase under your bed for middle-of-the-night, dash-out emergencies when you don't have time to coax an anxious pet into a carrier. If forecasters warn of potential wildfire, a hurricane, or other dangerous conditions, bring outdoor pets inside so you can keep a close eye on them.</p><p>As with any emergency, the key is to be prepared. As the American Kennel Club points out, "If you panic, it will agitate your dog. Therefore, <a href="https://www.akc.org/expert-advice/home-living/create-emergency-evacuation-plan-dog/" target="_blank" rel="noopener noreferrer">pet disaster preparedness</a> will not only reduce your anxiety but will help reduce your pet's anxiety too."</p>
Evacuating Horses and Other Farm Animals<p>The same basic principles apply for evacuating horses and most other livestock. Provide each with some form of identification. Ensure that adequate food, water, and medicine are available. And develop a clear plan on where to go and how to get there.</p><p>Sheltering and transporting farm animals requires careful coordination, from identifying potential shelter space at fairgrounds, racetracks, or pastures, to ensuring enough space is available in vehicles and trailers – not to mention handlers and drivers on hand to support the effort.</p><p>For most farm animals, the Red Cross advises that you consider precautionary evacuation when a threat seems imminent but evacuation orders haven't yet been announced. The American Veterinary Medical Association has <a href="https://www.avma.org/resources/pet-owners/emergencycare/large-animals-and-livestock-disasters" target="_blank">more information</a>.</p>
Bottom Line: If You Need to Evacuate, So Do Your Pets<p>As the Humane Society warns, pets left behind in a disaster can easily be injured, lost, or killed. Plan ahead to make sure you can safely evacuate your entire household – furry members included.</p>
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