BENEFITS OF BANANAS

Bananas can help moderate blood sugar levels after meals and may
reduce appetite by slowing stomach emptying. Bananas are fairly rich
in fiber and resistant starch, which may feed your friendly gut
bacteria and safeguard against colon cancer. Bananas may aid weight
loss because they’re low in calories and high in nutrients and fiber.
Bananas are a great dietary source of potassium. One medium-sized
banana (118 grams) contains 9% of the RDI.

A potassium-rich diet can help lower blood pressure, and people who
eat plenty of potassium have up to a 27% lower risk of heart disease.
Depending on ripeness, bananas harbor high amounts of resistant starch
or pectin. Both may reduce appetite and help keep you full. Bananas
have 12 mg of choline (3% DV), a fat-blasting B vitamin that acts
directly on the genes that cause fat storage in the abdomen
Other studies note that those who eat bananas 4–6 times a week are
almost 50% less likely to develop kidney disease than those who don’t
eat this fruit. One 13-year study in women determined that those who
ate bananas 2–3 times per week were 33% less likely to develop kidney
disease.

Bananas may help relieve muscle cramps caused by exercise. They also
provide excellent fuel for endurance exercise. According to the FDA,
"the combination of a low-sodium, high potassium intake is associated
with the lowest blood pressure levels and lowest frequency of stroke
in individuals and populations. Well, guess what? Bananas are high in
potassium and low in sodium, the fruit is officially recognized by the
FDA as being able to lower blood pressure and protect against heart
attack and stroke.

If you've recently eaten at BK or other fast-food chains, you've
likely consumed trans fats—the kind of fat that raises your LDL
("bad") cholesterol levels. Before you reach for the Lipitor, grab a
banana. They contain phytosterols, which are compounds that have LDL
cholesterol-lowering effects according to a study in The Journal Of
Nutrition. Additionally, "Bananas contain Vitamin B6 which is
important for nearly everything—heart health, immune health, digestive
health, and nervous system function," says Bjork.