What do you think about banana for breakfast? Fast and full? Yes of course. Banana is often being a choice for those need yummy breakfast, but don’t want to be too full. Plus, we don’t need to turn on the stove or plug in the microwave.
We just need to grab one ripe fruit or two, eat, and we’re sated. This sweet and smooth fruit feels so friendly in your morning empty tummy, yet able to make you sated for couple hours later. For those in diet, eating banana as breakfast may avoid you from feeling guilty just like when you eat a bowl of cereal or some toasts for breakfast.
However, some studies reveal that eating banana for breakfast can actually provide you with many amazing health benefits of banana for breakfast. We’ll reveal the benefits in this article, so keep reading.
Nutritional Information of Banana
The ability of banana in presenting some good health benefits of banana for breakfast are contributed by the nutrition value contain in this sweet yellow fruit. the nutrition contained in one banana with approximately 100 grams are:
- Total Carbohydrate 20.25 g
- Dietary fiber 0.99 g
- Fats 0.18 g
- Protein 0.99 g
- Vitamin A 4.5 µg
- Vitamin E 0.45 mg
- Vitamin B1 0.05 mg
- Vitamin B2 0.04 mg
- Niacin 0.63 mg
- Vitamin B6 0.34 mg
- Vitamin B9 23.4 µg
- Pantothenic acid 0.4 mg
- Biotin 1.26 µg
- Vitamin C 14.4 mg
- Potassium 324 mg
- Magnesium 28.8 mg
- Calcium 5.4 mg
- Phosphorus 24.3 mg
- Iron 0.27 mg
- Zinc 0.18 mg
- Copper 0.08 mg
- Manganese 0.23 mg
- Selenium 0.9 µg
- Molybdenum 6.3 µg
The Health Benefits of Banana for Breakfast
From the long list of nutritional information above, we are able to notice the health benefits of banana for breakfast as the fruit is piled with various beneficial values. Some of the benefits of banana for breakfast are listed as follow.
- Low calorie
Banana is one of the low calories yet filling fruits such avocado and its Health Benefits of Avocado. Therefore, eating a banana for your breakfast may keep you full for hours without feeling guilty of too much calorie intake. It can also prevent you of too much snacking during work, as banana is able to keep you sated.
- Promotes digestion
Despite the high level of fiber in banana, this fruit is actually friendly for your digestive system. It is very easy to digest, so it is very suitable for your “still resting” stomach in the morning. Banana doesn’t make your digestion work too hard. Instead, it provides some kinds like lubricant to warm up your digestive system.
- Fixing morning sickness
The smooth banana is friendly to your tummy as it gives the lightweight job for your digestive track to work in the early morning. Especially for those with morning sickness, the mildness of banana will calm your sickness while providing healthy nutrients as the energy resource. This benefit also included into the Health Benefits of Bananas in Pregnancy.
- Banana as prebiotic
One of the health benefits of banana is the ability to perform as probiotic. Therefore, including banana for your regular breakfast menu will be able improving the good bacteria growth in the bowel. Banana also produce enzyme which assist the nutrients absorption. Adding yogurt to your breakfast may also provide you with the Benefits of Yogurt for Health as the source of prebiotics.
- Prevent constipation
The high level of dietary fiber in banana helps improve the bowel movement. The improved bowel movement will prevent us from getting digestive problems such constipation. Therefore, consuming banana for your breakfast may be a very good choice to your constipation problem.
- Cleanses colon
One of the health benefits of banana for breakfast is the ability to clean colon. It is contributed by the enzymes in banana which helps in cleansing the colon. As we know, the clean digestive organs will aid the nutrition absorption better. In addition, the high dietary fiber and fructose in banana make your gastrointestinal track feels better.
- Helps to lose weight
It has been known that banana is very good for your weight loss diet. It is because banana is able to make you full from the easy digested substances. Therefore, consuming banana will improve metabolism which aid the fast conversion of carbohydrate into energy while keeping your full.
This way, you may avoid too much cravings and further, able to control your weight. Eating banana for breakfast and end it with hot water is very good to lose weight especially if you add little bit of lemon. Further, you can also have Health Benefits of Drinking Hot Water with Lemon in the Morning.
The high level of carbohydrate, protein, and healthy fats enable banana to be our ideal energy resource. So, this kind of fruit is very suitable for your breakfast menu as banana provide you with bunch of energy to hold on steadily until the lunch time.
- Lifts mood
Banana also contains tryptophan which has amazing benefit for your mood. Tryptophan in banana is able to be converted into serotonin. As we know, serotonin is the hormone responsible giving stimulation for brain to release the feeling of happiness. This way, we are able to enhance moods before we start the day.
- Reduces PMS symptoms
As we know, premenstrual syndrome or PMS often put women in a state of easily break into sadness or even anguish. But in this case, having banana for your breakfast may reduce the symptoms of PMS including the mood swings. The health benefits of banana for breakfast in reducing premenstrual symptoms are also contributed by the content of tryptophan.
- Improves brain function
Potassium is one of the minerals in banana with high concentration. Some studies reveal that potassium is essential to boost your brain function.
Therefore, providing banana for your family may give helps during the examination at school or enhance your brain to stimulate idea during the office hour.
- Reduces swelling
Some days we get up with swollen face, eyes, or even feet which may be caused by the unhealthy diet or habit. But do you know that grab some banana for breakfast actually able to reduce those swelling instantly?
- Treats anemia
Do you know that banana is highly recommended for those with anemia? Banana is able to provide iron to treat anemia. In addition, B vitamins in banana also help your body to improve the production of red blood cells.
- Controls blood pressure
It is known that banana holds good amount of potassium with low level of salt. This composition is very good for your blood pressure. Thus, eating banana for breakfast regularly may enable you to control your blood pressure while keeping your heart healthy.
- Strengthens bones
Banana is able to inhibit the calcium loss through urination. In addition, the good amount of calcium and phosphorus in banana enable you to strengthen your bones. So, grab some banana and have the health benefits of banana for breakfast.
The other health benefits of banana for breakfast are:
- Natural antacid
- Relieves stomach ulcers
- Prevents muscle cramps
- Prevents kidney cancer
- Prevents macular degeneration problem
- Improves metabolism
Precautions in Consuming Banana for Breakfast
Beside the health benefits of banana for breakfast, you need to consider some side effect you may have from eating banana for breakfast. One of the disadvantages from eating banana for breakfast is the blood sugar fluctuation. We know that bananas are sweet, the sweetness contributed by the high level of fructose.
Having natural sugar might be good for common people. But for diabetics, eating banana for breakfast may spike the blood sugar instantly as one of the Facts About Banana for Diabetes. In addition, the fructose in banana is considered to be little sticky. And when we eat banana, it sometimes leave a lot of food debris between the teeth. This case may increase the risk of cavities. To avoid the problem, make sure to brush your teeth right after you eat banana for breakfast.
Recommendation in Consuming Banana for Breakfast
It is true that banana and milk make a pretty good combination for breakfast. However, if you want to obtain the health benefits of banana for breakfast, it is better if you skip milk and replace it with warm water.
It is because milk will exceed your fats intake, and warm water or the room temperature water will do better in improving the metabolism. Or else, you can combine banana with yogurt as yogurt is very good for your digestive system.