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Bananas are packed with a variety of key nutrients that can lead to improved health across the body and a boost in energy levels. There are even studies to show a banana before bed can improve the quality of your sleep. Bananas are one of the most popular fruits in the world. In the UK alone, more than five billion bananas are bought every year, accounting for roughly 7% of the global export market.
One study explored how bananas can impact sleep, finding that adults with sleep problems who ate bananas every day for a fortnight experienced fewer sleep disturbances than those who didn’t consume the fruit.
Bananas contain specific nutrients that contribute to better sleep. For instance, tryptophan and vitamin B6 found in bananas play a crucial role in the production of serotonin and melatonin, both of which are essential for a good night’s rest. Serotonin is a chemical that helps regulate sleep and acts as a precursor to melatonin, the hormone that controls sleep-wake cycles. As evening approaches, melatonin levels increase, promoting a sense of sleepiness. Additionally, bananas are rich in potassium and magnesium, which research indicates can be beneficial for improving sleep quality.
Multiple studies have explored the link between diets high in fiber (from whole fruits and other sources) and long-term weight management. One review found that high-fiber diets almost always help people lose weight or maintain a healthy weight over the long term. Eating high-fiber diets can also help lower blood sugar levels. A medium banana provides 13% of your total dietary fiber and gives you an energy boost from its natural sugars at the same time.
Diabetes UK states that even a large banana containing around 30g of carbohydrates is better for diabetics than a slice of cake with 25g of carbohydrates, partly because bananas contain no free sugar.
Bananas are one of the most popular pre-workout snacks around. The yellow fruit provides easily digested carbs and minerals that help soothe muscle cramps and soreness after exercise. Studies have shown that bananas are just as good, if not better, than some sports drinks for workout energy.
Standard bananas are a relatively low-calorie option while being a nutritional powerhouse. They are high in fiber, which is beneficial for heart and gut health. Some research even shows that people who follow a diet high in fiber have a lower risk of cardiovascular disease than those who eat little fiber. Eating a banana every day could provide you with extra energy from the carbs and vitamins that support your body’s natural metabolism.
Swapping a sugary snack for a banana every day could also help you feel more satisfied, promoting a better relationship with healthy eating. Bananas often feel like a treat, and you don’t have to munch on a raw banana to reap the benefits. After a while, it can become bland, so it’s best to shake things up and incorporate the fruit into your diet in new ways. Blended into a smoothie, or as a pancake or porridge topping, bananas are versatile and delicious.
