Bananas, a popular and versatile fruit, offer numerous health benefits thanks to their rich content of fiber, water, and antioxidants, despite being low in protein and fat. Recent studies have shown that high fiber intake from fruits and vegetables, including bananas, is associated with a reduced risk of various diseases, including cardiovascular disease and some cancers.
Research involving over 110,000 men and women found that those with high fiber intake from fruits and vegetables had a 12% lower risk of developing breast cancer. Additionally, a meta-analysis of cohort studies revealed that a diet rich in fruits and vegetables is linked to a decreased risk of death from cardiovascular disease, underscoring the importance of these foods in maintaining heart health.
Pairing bananas with high-protein and high-fat foods, such as Greek yogurt, can enhance their nutritional benefits. Bananas are also a valuable source of magnesium, an essential mineral for heart health. With an average of just 100 calories per banana, they are a relatively low-calorie option for those looking to maintain or lose weight.
Incorporating a variety of fruits and vegetables into one’s diet can help prevent age-related eye diseases like cataracts and macular degeneration. Cruciferous vegetables and citrus fruits also contribute significantly to these health benefits. The indigestible fiber found in fruits and vegetables absorbs water and expands as it moves through the digestive system, promoting healthy digestion.
Higher consumption of fruits and vegetables has been consistently associated with a lower risk of cardiovascular diseases and stroke. Individuals who eat more than five servings per day have roughly a 20% lower risk of coronary heart disease and stroke. Similarly, lycopene, a carotenoid found in tomatoes, may protect against cancers of the lung, mouth, and throat.
A diet rich in fruits and vegetables can also help reduce the risk of type 2 diabetes. For people with high blood pressure, following a diet abundant in fruits and vegetables has been shown to lower blood pressure by approximately 11 mm Hg systolic and 6 mm Hg diastolic.
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception. By incorporating bananas and other fruits and vegetables into their daily diet, individuals can significantly improve their overall health and reduce the risk of several chronic diseases.
Parts of this article has been sourced by Healthline and fact-checked by Kimberley Rose-Francis RDN, CDCES, CNSC, LD
Featured Image made on Canva
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