Do you know Banana is among one of the most important fruits in the world?? On the global level, it is produced more than apples and oranges on the industrial scale. It has become a staple calorie source due to the high carbohydrate content it has. That’s why banana has an important place in the world and when considering banana health benefits, it’ not measurable. So, in this article, we reveal some amazing health benefits of Banana.

02. What are the nutritional  and functional benefits of banana??

Banana contains a high amount of carbohydrates as it contains high amount of sugars. In addition it contains

• Fiber
• vitamins like vitamin C, vitamin B5 , vitamin B6 (pantothenic acid and pyridoxine respectively)
• Choline
• Magnesium
• Phosphorous
• Potassium
• Sodium

When considering the phytochemical profile of banana, different parts have different concentrations of bioactive compounds. Banana rhizome is a rich source of polyphenol compounds which have strong antioxidant activity while banana pulp and banana fruit peel are called as the best sources of antioxidant compounds. And they contain many bioactive compounds, such as flavonoids, carotenoids, vitamin C, phenolic acids, and vitamin E that provide many human health benefits. There is a number of carotenoids present in bananas including β-carotene, α-carotene, and β-cryptoxanthin, and also the types phenols present are tannins, anthocyanin, Gallic acid, catechin, and epicatechin. [1]

You may be surprised to see the plenty of health benefits that these compounds have:

• Catechin – Increase the plasma antioxidant activity and  the oxidation of fat
• Gallic acid – Antioxidant effects
• Quercetin – Encourage blood flow and improve cardiovascular health
• Ferulic acid – Possess anti-inflammatory, antioxidant, anti-allergenic, antimicrobial   and anticarcinogenic effects
• Tannic acid – Act as medicinal agents for the treatment in  burns
• Coumaric acid  –  Possess antioxidant properties and lower risk of stomach cancer
• Cinnamic acid – Act as a precursor to the sweetener aspartame
• Trans-α carotene – Act as a Precursor to vitamin A
• Trans-β carotene – Anti-cancer properties and improving heart health
• Catecholamines – Elevates the glucose levels, blood pressure, and  rate of heart    

Now let’s see what are the antioxidant properties in detail.

03. Antioxidant Activity

Antioxidant Activity We prefer to eat the banana pulp not the peel. But some experts say that there is a stronger antioxidant activity in  the extract of  banana peel (catechin) than the extract of the pulp. The reason for this difference may be the antioxidant potential of the compounds.  Between the peel and the pulp extract their phenolic contents are different. However These phenolics present in banana have amazing effects in preventing cancer in the human body. According to the Bioactivity Index (BI) for dietary cancer prevention banana  is in sixth place among eleven common fruits. Apart from that phenolic acids  and flavonoids which are  also components of polyphenol compounds play a major role in antioxidant activity. [2]

04. How banana can prevent Diseases??

01. Banana for  Diabetes

Have you ever thought that that consuming banana routinely would help to decrease the blood sugar level while increasing the haemoglobin level in the body?

• Some researches on banana have revealed as it  is rich in fibre and iron it can help in the production of red blood cells. They contain fibers like  pectin and resistant starch .This fibers  help to regulate blood sugar levels in the body while iron content helps in elevating hemoglobin levels.
• Besides this fruit is considered as a low to medium GI (Glycemic index) food ,which makes it a favourable food for people with high blood sugar levels.

But if you are a diabetic patient try to  limit the  ripen banana consumption because they  have a considerable GI value (GI value of ripen bananas is around 60), which may increase sugar levels in the blood. But slightly ripen bananas will have no issue because their GI value is around 30.That means semi ripen bananas have better effects on your  blood sugar levels. Apart from that Insulin resistance is a vital  risk factor for most of serious diseases in the world  including type 2 diabetes. Several research studies suggest that  resistant starch in banana  can facilitate insulin sensitivity, which proves its contribution in preventing diabetes.  [3]

02.Do you know that bananas can reduce risk of high blood pressure??

Potassium is the mineral responsible for regulating blood pressure. Well banana is rich in potassium!!

According to FDA,

“Diets containing foods that are good sources of potassium and low in  sodium may reduce the risk of high blood pressure and stroke.”

Besides Banana can regulate the electrolyte balance in your body which aids in reducing high blood pressure. A research team found that different varieties of ripen bananas can reduce blood pressure by 10%.

03. Preventing digestive disorders

You know banana is rich in fibers. There are two types,

• Resistant starch
• Pectin

Resistant starches in Banana may be able to tolerate the digestion of stomach and intestine until it reaches the colon. Then they are digested by Healthy gut microflora in your body and release phytochemicals that have health benefits. [4]

Banana is good for constipation too. Banana blossom has a more favorable effect to treat constipation because

• The soluble fibers in the blossom form a gel with food materials and water making it easy to pass through the intestine.
• Furthermore, the insoluble fibers give a bulkiness to the waste food materials. This is why you should increase the intake of banana and banana blossoms to aid digestive health.

Banana consists of the high content of phytochemicals such as polyphenols. These compounds can also survive until colon digestion. These compounds are associated with other health benefits. Dietary fiber present in banana is linked to a number of health benefits other than improving digestion. Some late researches reveal that pectin in this fruit is helpful in preventing colon cancer in addition to the above benefits. [5]

04. Preventing heart diseases

Do you know Banana is rich with minerals such as Potassium and magnesium?

That is important in maintaining heart health. Especially this is essential for controlling blood pressure. Although the potassium level is very vital for bodily functions, few people get sufficient quantities of potassium to fulfill their dietary requirements.

Average banana fruit contains about 8% of the potassium of total nutrient content. Banana can fulfill 9% of the total dietary requirement. Therefore consume more bananas and have a potassium-rich diet which can help you to lower blood pressure. Apart from this, banana contains sufficient amounts of magnesium which may also be helpful in reducing heart diseases.[6]

05. Preventing Kidney Diseases

The same Potassium is necessary for healthy kidney function. As banana is rich in potassium, it may be especially beneficial for regulating the health of kidneys. Because potassium ions can reduce the excretion of calcium through the excretory system. Thereby it can prevent the formation of kidney stones. Several Study reports suggest that eating bananas as a routine will be helpful in reducing the risk of development of kidney disorders. The more you eat bananas, the more you will be able to get rid of kidney diseases. [7]

06.Banana for weight control

Banana has a low-calorie content and high fiber content which makes it a weight controlling fruit. Water-insoluble  fibers(resistant starch) in banana give

• Bulkiness to the foods we eat and
• May reduce the appetite

These two factors are most important in weight loss. Although banana has fewer calories it has a very nutritious composition which makes it an excellent dietary source. As the sugar content increases with ripening try to have semi ripen ones for weight control.  [6]

07. Bananas are useful in Infections

Usually, banana blossoms have a more beneficial effect with regard to infections. The extract of the blossoms has antimicrobial properties against certain bacterial species such as Bacillus cereus ,Bacillus subtilis, ,and Escherichia coli, etc.

Some experts suggest that malic acid is the bioactive compound responsible for the above properties. Apart from that, the same extracts can be used in healing the wounds.

How about banana blossoms against Malaria ?? Late researches say that Plasmodium falciparum , The parasite responsible for malaria can also be defeated by the banana blossom juice extract. Compounds in this extract can prevent the growth and development of the parasite.  [8]

08. Banana for Improving Your Physical Exercise

As you know banana is a fleshy and yummy fruit that can be easily consumed. Not only the ease of consumption, but it also contains fast-digesting carbohydrates that aid fast and easy digestion. That means you can get the energy to your body faster. Moreover banana contains many essential nutrients that may aids your bone health. And also some minerals like K, Mg, and vitamins in banana help to prevent unnecessary muscle contractions in athletes. That’s why you should include banana to your diet   if you are an athlete or  you do regular exercise !! [9]

The Bottom line… With the above facts now you know how banana aids your body health. Therefore at least you can try to eat banana once a week if you don’t like it as a fruit to improve your health. You can either consume in fresh raw form as well as in processed forms like dried banana chips, healthy banana breads banana snacks, etc.[10]

As you know apples are one of the widely produced fruits in the world. Many scientists use Apple juices and extracts, in different studies due to the high content of various phytochemicals. You will be amazed to hear the potential of these phytochemicals in reducing disease risk and improving health. This is why some researches pay huge attention on apples for new product development sectors, scientists, nutritionists, and day- to day consumers.

Nutrient composition of Apple

 Basically apples consists of  Carbohydrates ,proteins ,soluble and insoluble fibres  and vitamin C. In addition it mainly of have many phytochemicals  including,

• Catechins
• Quercetin,
• Phloridzin
• Anthocyanin
• Chlorogenic acid etc.

All these compounds possess strong antioxidant properties.

This phytochemical composition varies between different varieties of apples. Particularly this can be changed slightly during the maturation stage and Ripening stage of the fruit. Besides Storage and processing also has considerable effects on phytochemicals. So you should remember that, the amount of phytochemicals in taken to your body changes with the variety and the storage and processing conditions of apples.(1)

Many of the phytochemicals in apples belong to the polyphenol category. Most of the polyphenols belong to the flavonoid group. You may have heard how important polyphenols in our health. That’s why most scientists consider apples as a very good phytochemical reservoir. Those main polyphenols present in the apples include :

• Hydroxycinnamic acids
• Flavanols (Procyanidins and epicatechins)
• Dihydrochalcones
• Flavonols etc.

Antioxidant activity 

• When considering the antioxidants in apples, it has been found that apple peels have the highest potential antioxidant activity which can prevent the growth of colon and liver cancer cells.
• It has been  found that total antioxidant activity of apples is 15 times of vitamin C with the peel was
• Although Vitamin C is considered a powerful antioxidant, researchers reveal that all of the antioxidant activity of apples comes from a  wide range of other compounds including flavonols and flavanoids. Among them, Vitamin C contributed only to 0.4% of total antioxidant activity.(2)

What are the Functional and health benefits of Apples??

Most people eat apples as a day-to-day food. Have you ever thought how far apples can affect your health? You will be thrilled to see the results.

01. Apples for Prevention of cancer

Most probably You are not aware of how many disorders that you can prevent with the consumption of apples. Well, cancer is one of them. Some scientists suggest that apples have the ability to prevent the occurrence of cancers like,(3,4)

• Lung cancer
• Colon cancer
• Stomach cancer
• Ovary cancer  
• Breast cancer in the human body.

Studies on anticancer effects

There were many studies focusing on experimenting with the anticancer effects of apples. Do you know why? Because Apples are rich in anthocyanins. In certain studies when apple peel extracts rich with anthocyanin, given to cancer patients, it showed a significant reduction in cell proliferation of cancer cells in a dose-dependent manner. (3,4)

Particularly in those experiments, the scientists found that at considerably very low concentrations like 45µg/ml (Micrograms)a 50% inhibition can happen and total inhibition can be taken place at a concentration of 70 µg/ml. 

Furthermore, it was revealed that these extracts controlled some signal pathways of different enzymes involved in polyamine biosynthesis which act as potential regulators of cancer and also regulated some enzymes related to cancer. (3,4)

Examples

• In one investigation among ten fruits rich in anthocyanin fractions, apple showed the most significant reduction of cell proliferation ( multiplication of cancer cells )of cancer cells .Especially this was observed for breast cancer cells. So If you are a woman within the age of 30-50 better to consume apples as a habit. You won’t regret it!
• If you consume more apples, catechins along with other bioactive compounds in apples can reduce the risk of lung cancer in your body. You will get better results if apples are consumed along with onions in the diet.
• Apart from above, the phenolic mixtures of crushed and extracted juice of apples can also prevent the oxidative damage on colonic cells, Which may protect you from colon cancer. The most active compound here is the procyanidins (A form of flavonoid.produced by catechins and epicatechins) and pectins. 

Now you know how important apples in the diet. Consume more apples in a healthy way and prevent your body from cancer.

02. How apples prevent cardiovascular diseases??

Consuming apples will prevent your body from diseases related to heart health. First, we’ll see what    Conditions could be prevented. It includes :

• Coronary artery disease
• Angina pectoris
• Myocardial infarction
• Stroke.

Flavonoids in apples have an inverse association with coronary mortality. This is how the importance of dietary intake of apples come into existence. Research Studies of several experts suggest that daily intake of apples can significantly reduce the risk of coronary mortality in women compared to men.

Now there is a huge emphasis in the world towards examining the causative factors for Non-communicable diseases. However, as you know cardiovascular disorders are one of the common non-communicable diseases that cause death in a higher percentage of the world population. (5)

You may have used to fast foods in your day-to-day food consumption. But Note that, these foods will result in cellular damage in your body tissues. This may be an initiating factor for a number of chronic diseases. During oxidative damage, there can be disruptions in DNA, lipids,  protein, and other cellular compounds. (5)

How apples prevent those damages??

Apples are rich in dietary antioxidants. They down-regulate lipid peroxidation reactions by increasing the potential to scavenge free radicals in the body. This reduces the risk of cardiovascular diseases in your body. Besides apple consumption can lower cholesterol levels and low-density lipids(LDL).

Those LDL lipids have a higher tendency in depositing in the blood vessels carrying blood to the heart. So the final result may be heart-related disorders.  Total flavonoid content is considered as the main causative factor for preventing cardiovascular diseases. (5)

According to research experts, Apples along with onions and wines in the diet have better protection against cardiovascular diseases.  Therefore Consume more apples and protect your heart health !!

03. How apples Prevent  Asthma and promote  Pulmonary function

Apples contain phytochemicals such as Vitamin C, retinol,β-carotene, and Vitamin E as antioxidants. They play an important role in asthma prevention. According to early researches, there is an inverse association between Apple consumption on

• Asthma 
• Chronic pulmonary disease
• Emphysema
• Bronchitis.

Recent Findings

Recent findings suggest that  consumption of about 30g of apple per day associated with a 10% reduction of Asthma risk and related symptoms. Although apples contain many flavonoids such as flavones, flavonols, and catechins.

When considering effects on asthma, these compounds said to have less importance. You may wonder, then what compounds have asthma preventing properties? The answer is still pending.

Some scientists believe that these properties in apple responsible for asthma and pulmonary disease prevention are a complex cluster.It may be a combination of of known phytochemicals and that of unknown compounds.BUt they haven’t been identified yet. (6)

04. Apples and cognitive health

Do you ever wonder that apples have an effect on your cognitive health? Most probably answer is No. But there is growing evidence suggesting that dietary intakes of apples are related to cognitive decline and the risk of neurodegenerative diseases. According to recent research findings  they say that,

• You can reduce the risk associated with Alzheimer’s disease by drinking concentrated apple juice.
• Apart from that impaired cognitive performance can also be reduced by the consumption of an apple juice concentrate. Significant improvements can be observed in cognitive performance. (7)

05. Apples Against Type 2 Diabetes 

Surely You can reduce your blood sugar level through apple consumption. There is an inverse relationship between apple consumption and diabetes. Apples have been identified as one of the protective flavonoid-rich food that can reduce type 2 diabetes.

But according to some researcher’s views, the protective effect is mostly associated with catechins or polyphenolic components, not only with flavonoids. (8)

how apples prevent diabetes??

These catechins or polyphenolic compounds preserve pancreatic cell function and thereby reduce the oxidative tissue damage.

 In addition, dihydrochalcones in apples can inhibit glucose transporters in the intestine to down-regulate glucose response.

Clearly These factors will  give you proof about  why we consider apple as an  important fruit against diabetes

06. Apples Gastrointestinal protection from drugs

Surely Apples have potential effects on curing the injuries that happen to the intestinal mucosa. These are most possibly occur through inflammatory effects of drugs. The compounds responsible for these beneficial effects are polyphenols.

It’s obvious that Phenolic rich extracts of apples can protect gastric epithelial cells from oxidative damage. And also these apple extracts can scavenge nitrogen oxides. Clearly this is done by releasing some special compounds to saliva. It is also one of the gastroprotective effects of apples. (9)

Apple is a cheap and highly available fruit. Arrange your diet in a way that you can increase the apple consumption and enjoy the health benefits for better wellbeing!!