Bananas are more than just a fruit for a snack
There’s a bunch of bananas in almost every kitchen – this bright yellow fruit has long been a familiar guest in our diet. But do we really realise how powerful an ally for health and beauty the banana is.
It is often unfairly bypassed, considered too caloric or too sweet. But you only need to delve into the properties of bananas to realise that they are a real source of vitamins, energy and natural beauty. Real Simple has revealed the top five reasons to add bananas to your daily diet, as well as simple and tasty ideas on how to incorporate them into your menu.
Bananas boost metabolism and support healthy digestion
Bananas are rich in soluble fibre, which acts like a sponge: it absorbs moisture, swells in the stomach and provides a long-lasting feeling of satiety. Fibre helps slow sugar absorption, improves intestinal peristalsis and helps regulate blood glucose levels. It also removes excess fat and toxins from the body.
- Tip: for fibre to perform its functions, don’t forget about water – drink at least 1.5-2 litres a day.
It’s a real energy boost – perfect before a workout
On average, one banana contains about 30g of carbohydrates, which are quickly digested by the body. That’s why this fruit is a favourite of athletes. It provides instant energy, increases stamina, helps avoid fatigue and even reduces the risk of muscle cramps after exercise thanks to its high potassium content.
Eat a banana before your workout or add it to a smoothie – it will provide you with energy and improve your recovery after exercise.
A source of B vitamins – for beauty and the nervous system
Bananas contain significant amounts of vitamin B6, which is essential for proper metabolism, brain function, stability of the nervous system, and for the synthesis of serotonin, the hormone of good mood.
One medium banana provides up to 20% of the daily value of this vitamin. It also has a positive effect on the skin – it reduces dryness, promotes healing and improves skin tone.
Potassium for the heart, hydration and lower blood pressure
A 100g banana contains about 375mg of potassium, a mineral essential for heart rhythm, normalising blood pressure, water-salt balance and muscle function. Adequate potassium levels reduce the risk of hypertension and also retain fluid in the cells and prevent dehydration.
Bananas are a great option for those who sweat vigorously in the summer or play sports.
Affordable, safe and versatile in preparation
Bananas are one of the most affordable fruits on the market. And even though they are not organic, their thick peel protects the edible part from pesticides. This makes it safe to buy conventional, non-organic bananas.
And it’s also extremely versatile: from breakfast to dessert, it pairs perfectly with cereals, dairy products, breads, nuts and even vegetables.
Delicious ways to eat more bananas
Banana oatmeal (overnight)
In a jar, mix together:
- Oat flakes 1 cup
- Almond milk ¾ cup
- Banana ½ pc.
- Flax seeds 1 tsp
- Cinnamon ½ tsp
Leave overnight in the fridge. In the morning, it’s a ready-made breakfast!
Banana-nut toast
Toast wholemeal bread, spread with peanut or almond butter and place banana slices on top. Add a pinch of cinnamon or honey.
Green Energy Smoothie
Whisk in a blender:
- Banana 1 pc.
- Spinach 1 cup
- Kale ½ cup
- Oat milk ½ cup
- Cinnamon 1 tsp
- Hemp seeds 1 tbsp
- Almond oil ½ tbsp
Substituting butter in baking
Mashed banana can be used in place of butter or vegetable oil in recipes for biscuits, muffins or pancakes. This will make the desserts not only tasty, but also healthier.
Bananas are more than just a fruit for a snack. They can be a trusted ally in maintaining health, beauty and energy. Affordable, tasty, rich in nutrients – they deserve a place in your diet. And most importantly, eating bananas is simply pleasant, which is already a great benefit for your mood.
