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The more bananas you eat, the lower your risk of high blood pressure. But how do you get even more benefits from the popular fruit?

It is the most popular “portable” fruit worldwide. What fitness trainers and nutritionists recommend for before or after training . And the necessary ingredient that gives a velvety texture to smoothies and cool drinks . Bananas have significant nutritional benefits , since they contain minerals, vitamins, fiber and prebiotics. In addition, they cover the need for sweets, without any fat.

There are, therefore, several reasons to include this fruit in your diet and indeed by choosing it in its unripe version, which has even more to offer you. I explain below.

Nutritional benefits of banana

A medium banana has been estimated to provide:

• 105 calories
• 1 gr. protein
• 0 g fat
• 27 gr. carbohydrates
• 3 gr. fiber (12% of the recommended daily allowance (RDA))
• 422 mg potassium (16% of the RDI)
• 10 mg Vitamin C (13% of the RDI)
• 0.4 mg Vitamin B6 (31% of the RDI)

What else you should know about bananas

The benefits of banana are confirmed by various researches from time to time. One of them concludes that diets rich in potassium are associated with lower blood pressure , heart disease and stroke. Another study agrees that the more bananas you eat, the lower your risk of high blood pressure.

In addition, potassium plays a key role in regulating body fluids and is an important electrolyte that is lost when we sweat. This is also the reason why experts recommend eating bananas both before and after physical exercise.

Fiber content and prebiotics are linked according to research with better gastrointestinal, immune, myocardial and cognitive function. While the vitamin B6 contained in bananas helps in protein metabolism.

However, excessive consumption is not recommended, as they contain sorbitol , an alcohol that can cause gas and diarrhea in some people.

However, they also contain tryptophan , an amino acid that has the ability to enhance good mood .

Why should you prefer unripe bananas?

And if you more or less knew all of the above, what you certainly didn’t know is that unripe bananas “win” over ripe ones in terms of resistant starch . Dietitian -Nutritionist Vana Krontiris explains:

“We mainly prefer to eat unripe bananas because of the resistant starch they contain and it mainly helps with the symptoms of irritable bowel , but also with the regulation of sugar (so that it does not rise sharply). As it ripens, its composition changes and the starch turns into sugars, without of course that means that the glycemic index will go up a lot.”