7 Red Banana Benefits (And How They Differ From Yellow Ones)

There are over 1,000 unlike varieties of banana around the world ( 1 ). red bananas are a subgroup of bananas from Southeast Asia with red skin.

They ’ re soft and have a dulcet spirit when ripe. Some people say they taste like a regular banana — but with a hint of raspberry pleasantness. They ’ re much used in desserts but pair well with piquant dishes, besides. Red bananas put up many necessity nutrients and may benefit your immune arrangement, heart health, and digestion. here are 7 benefits of red bananas — and how they differ from chicken ones . contribution on Pinterest

1. Contain Many Important Nutrients

Like scandalmongering bananas, red bananas provide substantive nutrients. They ’ rhenium peculiarly fat in potassium, vitamin C, and vitamin B6 and contain a honest measure of roughage. One small red banana ( 3.5 ounces or 100 grams ) provides ( 2 ) :

  • Calories: 90 calories
  • Carbs: 21 grams
  • Protein: 1.3 grams
  • Fat: 0.3 grams
  • Fiber: 3 grams
  • Potassium: 9% of the
    Reference Daily Intake (RDI)
  • Vitamin B6: 28% of the RDI
  • Vitamin C: 9% of the RDI
  • Magnesium: 8% of the RDI

A minor red banana only has about 90 calories and consists by and large of water system and carbs. The high gear amounts of vitamin B6, magnesium, and vitamin C make this banana diverseness particularly food dense .

Summary The crimson banana is of big nutritional value.
It ’ s rich in all-important minerals, vitamin B6, and roughage .

2. May Lower Blood Pressure

potassium is a mineral essential for heart health due to its function in regulating blood pressure. red bananas are rich in potassium — with one small fruit providing 9 % of the RDI. inquiry shows that eating more potassium-rich foods may help reduce blood coerce ( 3, 4, 5 ). A review of 22 control studies found that eating more potassium lowered systolic lineage pressure ( the top number of a read ) by 7 mm Hg. This effect was strongest in people who had high rake blackmail at the begin of the study ( 3 ). Another important mineral for blood pressure restraint is magnesium. One little bolshevik banana provides about 8 % of your casual needs for this mineral. A review of 10 studies noted that increasing your magnesium consumption by 100 mg per day may decrease your risk of high blood coerce by up to 5 % ( 6 ). additionally, increasing your consumption of both magnesium and potassium may be more effective at reducing blood pressure than eating more of just one of the minerals ( 7 ) .

Summary Red bananas are rich in
potassium and magnesium. Increasing your consumption of these two minerals may help
reduce blood blackmail .

3. Support Eye Health

red banana contain carotenoids — pigments that give the fruits their red undress ( 8 ). Lutein and beta carotene are two carotenoids in red banana that support eye health. For model, xanthophyll may help prevent age-related macular degeneracy ( AMD ), an incurable eye disease and a lead lawsuit of blindness ( 9, 10 ). In fact, one inspection of 6 studies found that eating lutein-rich foods could reduce your risk of late age-related macular degeneracy by 26 % ( 11 ). Beta provitamin a is another carotenoid that supports eye health, and bolshevik bananas provide more of it than other banana varieties ( 8 ). Beta provitamin a can be converted into vitamin A in your soundbox — one of the most important vitamins for eye health ( 12 ) .

Summary Red banana contain
carotenoids like xanthophyll and beta provitamin a that promote eye health and may
reduce your risk of macular degeneracy .

4. Rich in Antioxidants

Like most early fruits and vegetables, loss banana control mighty antioxidants. In fact, they provide higher amounts of some antioxidants than jaundiced bananas ( 8 ). Antioxidants are compounds that prevent cellular price caused by molecules called barren radicals. excessive free radicals in your body may lead to an asymmetry known as oxidative stress, which is linked to conditions like heart disease, diabetes, and cancer ( 13, 14, 15 ). The main antioxidants in red bananas include ( 8 ) :

  • carotenoids
  • anthocyanins
  • vitamin C
  • dopamine

These antioxidants may offer protective health benefits. For model, one systematic review found that dietary consumption of anthocyanins reduced the risk of coronary thrombosis heart disease by 9 % ( 16 ). Eating fruits rich in antioxidants — like red bananas — may lower your gamble of some chronic conditions ( 17, 18 ) .

Summary Red bananas are high in
many antioxidants that may prevent cell damage caused by free radicals and
lower your risk of sealed diseases .

5. May Support Your Immune System

red bananas are rich in vitamins C and B6. These nutrients are essential for a healthy immune system ( 19 ). One small red banana provides 9 % and 28 % of the RDIs for vitamins C and B6, respectively. Vitamin C boosts immunity by strengthening the cells of your immune system. accordingly, some research suggests that tied a marginal vitamin C insufficiency may be associated with an increased gamble of infection ( 20, 21 ). Though vitamin C insufficiency is relatively rare in the United States — affecting about 7 % of adults — it ’ south crucial to ensure adequate intake ( 22 ). The vitamin B6 in crimson bananas besides plays an authoritative function in supporting your immune system. In fact, a vitamin B6 insufficiency may reduce your body ’ sulfur production of white rake cells and immune antibodies — both of which fight off infection ( 23 ) .

Summary Red bananas are a good
source of vitamin C and vitamin B6, which are vitamins that support a potent
immune system and fight contagion .

6. May Improve Digestive Health

red bananas support your digestive system in many ways .

Contain Prebiotics

Prebiotics are a type of fiber that feeds your beneficial intestine bacteria. Like jaundiced bananas, red bananas are a great reservoir of prebiotic character. Fructooligosaccharides are the independent type of prebiotic fiber in banana, but they besides contain another called inulin ( 24 ). Prebiotics in banana may reduce bloat, increase the diverseness of friendly gut bacteria, and reduce stultification ( 25, 26 ). One discipline found that taking 8 grams of fructooligosaccharides per day for 2 weeks increased the population of beneficial intestine bacteria by 10 times ( 27 ) .

Good Source of Fiber

One minor red banana provides 3 grams of fiber — about 10 % of the RDI for this alimentary. Dietary fiber benefits your digestive system by ( 28, 29 ) :

  • promoting
    regular bowel movements
  • reducing
    inflammation in your gut
  • stimulating
    the growth of friendly gut bacteria

additionally, a high-fiber diet may reduce your gamble of Inflammatory Bowel Disease ( IBD ). One study in 170,776 women found that a high-fiber diet — compared to one first gear in fiber — was associated with a 40 % reduced risk of Crohn ’ randomness disease ( 30 ) .

Summary Red bananas are rich in
prebiotics and roughage, which promote optimum digestion and may reduce your risk
of IBD .

7. Delicious and Easy to Add to Your Diet

In summation to their health benefits, red bananas are delicious and easy to eat. They ’ re an highly commodious and portable bite. Due to their sweet taste, red banana besides offer a healthy way to naturally sweeten a recipe. here are a few ways to add crimson bananas to your diet :

  • Toss them into a
    smoothie.
  • Slice and use them as a topping
    for oatmeal.
  • Freeze and blend red bananas into
    homemade ice cream.
  • Pair with peanut butter for a filling snack.

red bananas are besides a great addition to recipes for muffins, pancakes, and homemade bread .

Summary Red bananas are a great
portable nosh. Their gratifying spirit besides makes them a great addition to respective
recipes .

Red vs. Yellow Bananas

loss bananas are reasonably similar to their yellow counterparts. They ’ re both good sources of dietary fiber and provide similarly high gear in calories and carbs. still, the two varieties have a few differences. For example, compared to yellow bananas, red banana ( 8, 31 ) :

  • are smaller and denser
  • have a mildly sweeter flavor
  • contain more vitamin C
  • are higher in some antioxidants
  • have a lower
    glycemic index (GI) score

Though crimson bananas are sweet, they have a lower GI score than yellow bananas. The GI is a scale from 0 to 100 which measures how cursorily foods increase rake carbohydrate levels. Lower GI scores indicate a slower absorption into the blood. jaundiced bananas have an average GI score of 51, while red bananas score lower on the scale at approximately 45. Following a low-GI diet may support healthy rake carbohydrate control and reduce cholesterol levels ( 31, 32, 33, 34 ) .

Summary Red bananas are smaller
and sugared than yellow bananas. They ’ re higher in certain nutrients — like
antioxidants and vitamin C — but have a lower GI score .

The Bottom Line

bolshevik bananas are a alone fruit that provides many health benefits. They ’ re fat in antioxidants, vitamin C, and vitamin B6. They offer a low-calorie but high-fiber addition to meals, snacks, and nourishing desserts. Among early things, the nutrients in red banana may contribute to improved heart and digestive health when feed as character of an overall healthy diet .

source : https://nutritionline.net
Category : Healthy