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Banana is considered to be the most accessible, cheap and nutrition-rich fruit across the world. When you include banana in your diet regularly for 30 days, positive changes start taking place in the body’s metabolism and organ function.
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Immediate and lasting energy boost: Bananas contain complex carbohydrates with glucose, fructose and sucrose. Consuming it continuously for 30 days removes laziness, weakness and physical fatigue throughout the day.
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Improvement of digestive system and intestines: Pectin and soluble fiber present in banana regulate intestinal motility. There is visible relief from constipation, acidity and gas problems within 30 days.
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Blood pressure and heart health: Bananas are rich in potassium and very low in sodium. Taking balanced dose of potassium daily for 30 days reduces the tension of blood vessels and keeps high BP under control.
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Improves mood and sleep: Banana contains an amino acid called ‘Tryptophan’ and vitamin B6, which helps in producing serotonin (happy hormone) and melatonin in the body. This reduces stress and improves the problem of insomnia.
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Prevention of muscle cramps: People who work out often have problems with muscle strains or cramps. The magnesium and electrolytes present in bananas accelerate muscle recovery in 30 days.
In 1 day for a normal, healthy adult person 1 to 2 medium sized bananas The food is considered the safest and ideal. People who regularly do heavy gym workouts, athletics or physical exertion can meet their calorie and energy needs in 1 day. 2 to 3 bananas Can eat till. Eating more than 4 bananas daily without physical activity can increase the amount of extra calories and fructose in the body, which can lead to weight gain.
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Breakfast: Eating banana with oats, nuts or curd for breakfast between 8 to 10 am is excellent for digestion and energy for the whole day.
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Pre/Post Workout: Eating 1 banana 30 minutes before exercise provides instant energy, while eating 20 minutes after workout restores glycogen.
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Mid-afternoon meal (11 AM or 4 PM): When you feel a little hungry between meals, eating 1 banana instead of processed snacks is the healthiest option.
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When not to eat: Avoid eating only banana in the morning on an empty stomach as the magnesium present in it can affect the electrolyte balance in the blood. Similarly, eating banana late at night just before sleeping can increase the problems of phlegm, mucus or sinus.
Banana in itself does not increase weight. If you take it in calorie surplus with milk, peanut butter and dry fruits, it increases healthy weight rapidly. On the other hand, if you eat 1 banana before meals as fiber, it helps in weight loss by preventing overeating.
It is not advisable to eat only banana on an empty stomach as soon as you wake up in the morning. Bananas contain high amounts of magnesium and potassium, which can cause acidity if eaten on an empty stomach. Always eat it by mixing it with dry fruits, oats or light breakfast.
Diabetic patients can eat half or 1 small, slightly green/less ripe banana daily. Ripe bananas have a low glycemic index (GI) and contain more resistant starch, which prevents sudden spikes in blood sugar. One should avoid eating very ripe or rotten banana.
According to Ayurveda, banana has cooling and phlegm enhancing effect. People who often have sinus, bronchitis, cough or tonsil problems should avoid eating banana at night as it can increase mucus and cough.
Yes, by eating fully ripe yellow banana, the pectin fiber present in it makes bowel movements easier and relieves constipation. However, eating too many raw bananas may cause gas or heaviness in the stomach for some people.
To gain weight, make ‘banana shake’ by mixing 2 bananas, 1 glass of full cream lukewarm milk, 1 teaspoon honey, soaked almonds and 1 teaspoon peanut butter and have it for breakfast in the morning.
Banana is completely safe for kidneys for healthy people. However, patients who have chronic kidney disease (CKD) or whose serum potassium levels are already high should not eat bananas without consulting a doctor.
Banana is a natural pre-workout carbohydrate. It supplies glucose to the muscles during workout and prevents muscle cramps by replenishing potassium lost through sweat.
Raw or semi-ripe bananas are high in ‘resistant starch’, which is great for gut bacteria and weight loss. Fully ripe yellow bananas are high in antioxidants and natural fructose, which are best for instant energy.
Eating more than 4-5 bananas in a day can increase the amount of potassium in the body (hyperkalemia), which can lead to imbalance in heartbeat, heaviness in the stomach, gas and drowsiness.