Bananas have been called a super fruit for a long time now. They are also a fruit that is most consumed on the planet. This fruit comes in different sizes, colors, and levels of firmness. People throughout the world cultivate crops of bananas in the subtropical and tropical zones. Then there are also plantains that are firmer than bananas. There are several more varieties of bananas such as candy apple bananas, lady finger bananas, red bananas, and cooking bananas.

Whether you like to consume them as they are, make a smoothie out of them or bake them to enjoy deliciously crisp chips, bananas are full of health benefits. Let’s check out the top 15 health benefits of bananas!

Improves the Health of The Brain

Bananas are packed with Vitamin B6. This vitamin is essential to enhance the cognitive function of your body. According to a study performed by Tuft’s University, men who had higher levels of Vitamin B6 were able to perform better in tests of memory than the rest. Another essential component of bananas that helps in facilitating the electrical activity amidst your brain and the nerve cells is magnesium. It is also a known fact that potassium helps in maintaining optimum oxygen levels in a human brain. In the same vein, manganese help in preventing certain brain conditions such as Parkinson’s disease and epilepsy (1) (2).

Makes Your Heart Healthy

According to a report published by the Harvard Medical School, if you have low levels of potassium in your body, it can cause significant disturbances in your heart rhythm. In this regard, bananas can prove to be beneficial as they are extremely rich in potassium and can counteract the problem (3) efficiently. In addition to that, if your sodium intake is high, it can result in your body retaining a lot of water. This can result in elevated blood pressure. Consuming bananas works wonders in this regard because the potassium in it helps in reducing the retention of water.

Makes Your Bones Stronger

Osteoporosis is a genuine problem and a threat to women. The potassium present in bananas is excellent for the health of your bones (4). Bananas are also rich in silicon and magnesium that contribute significantly to the health and structure of your bones. Potassium-rich foods help substantially in the maintenance of bone structure (5) and consuming bananas on a regular basis can also help you avoid the loss of calcium from your bones. At a certain age, women tend to lose their bone density and eating bananas regularly can help strengthen your bones.

Treats Diarrhea

Bananas have been known to cure diarrhea for decades. Bananas are rich in electrolytes, and therefore, they help in replacing the electrolytes that are lost during this condition. It can also help you restore the amount of potassium that you use during diarrhea. All you are required to do is eat a banana, and you will notice the relief (6). Bananas also help in providing some much-needed rest to your stomach.

Supports Digestive Health

If you have a disturbed bowel function, bananas can do a great deal for your stomach. Bananas are rich in fiber, and if you want to maintain your digestive health, that is exactly what you need. The potassium present in bananas also plays a vital role in the function of your muscles. This helps in a proper bowel movement, and the soluble and insoluble fibers present in bananas help you feel content for a long time. Bananas also help in improving the level of health of your intestines.

Treats Hangovers

We have all woken up in the morning with a deadly hangover and regretted the drinking session the night before. Consuming alcohol causes dehydration (7). The potassium present in bananas helps rehydrate your body (8). You can have a banana to treat your hangover in a variety of ways. An excellent idea for a bad hangover is having a banana milkshake with honey. The banana will help in calming your stomach. The milk will rehydrate and soothe your body while the honey will help in replenishing the depleted levels of sugar in your body. In addition to that, bananas are also ripe with electrolytes and glucose that will help cure your hangover (9).

Whitens Teeth

Manganese and potassium are two minerals that help in whitening your teeth. Banana peels are ripe with these two minerals and hence, rubbing the peel on your teeth for a few minutes before brushing can help you get a super white smile. In addition to whitening the teeth, bananas are also excellent for the health of your teeth (10).

Reduces Stress

As mentioned above, bananas help in alleviating your blood pressure. They also go a long way to help you reduce your stress levels (11). Bananas are a powerhouse of carbohydrates, and hence, they produce a relaxing effect on your body. This effect comes about due to the production of serotonin by carbohydrates. This neurotransmitter helps in calming you down. Bananas also consist of dopamine, which is a chemical that reduces stress and helps in soothing the nervous system.

Can Be Called as An Instant Energy Booster

Bananas can be called a powerful combination of natural sugars, amino acids, complex carbohydrates and plenty of other minerals that offer an instant energy boost to your body. When the carbohydrates present in bananas are released in the blood system, they offer a very sustained energy supply. The nutrients present in bananas also help in muscle repair as well as water retention. This fruit is also full of antioxidants that help in sustaining energy. This is probably why it is a crucial ingredient of the beverage of choice after workout sessions (12).

Assists in Fighting Cancer

According to research, yellow bananas are incredibly healthy, and you might refuse to believe it, but spotty and brown bananas are even healthier. According to a study, the more the number of brown patches on a banana, the more it will have a Tumor Necrosis Factor (TNF). TNF is a compound that fights cancer and the presence of abnormal cells in your body. It has been observed that bananas consisting of dark spots are at least eight times healthier and more effective in dealing with abnormal cells in the body than those with green skin. This helps in improving the body’s immunity (13).

Makes Your Eyes Stronger

According to some medical practitioners from Nigeria, combining bananas with an African herb known as Orinol can help in treating cataracts and macular degeneration.

We can attribute this to the presence of Vitamin A in bananas. This helps in protecting the eye membranes and offering adequate light to the cornea.

Relieves Menstrual Pain

Bananas are also a quick fix for menstrual pains. The potassium present in bananas works to the advantage of women as a muscle relaxant. This mineral relaxes the muscles of the uterine during periods. It also significantly helps women in combating muscle cramps that are usually triggered by menstruation (14). In addition to that, the potassium and Vitamin B6 present in bananas prevents the retention of water and prevents you from feeling bloated, which is a universal symptom of periods.

Boosts the Immune System

Bananas are rich in copper, and this mineral helps in enhancing the immunity of your body by protecting your cells from undergoing damage during several chemical reactions. The fruit also consists of Vitamin C that helps in stimulating the production of the white blood cells. These WBCs, in turn, assist in destroying pathogens that cause diseases. Bananas are also packed with folate, which is an essential nutrient responsible for synthesizing cytokines. These proteins help in regulating the response of the immune system. Also, the prominence of magnesium in bananas help in strengthening the immune system and the immunity of a person.

Helps Quit Smoking

For people who have a strong urge to smoke, eating bananas might prove to be a lifeline. People who smoke excessively usually have a high level of nicotine in their bloodstream. This gives them an urge to smoke repeatedly without wanting to quit. This results in a very unhealthy cycle of smoking. The magnesium and potassium present in bananas help in lowering the levels of nicotine in the blood. This assists smokers in resisting the urge to smoke.

Treats Anemia

Anemia is a common side effect of pregnancy and the best way to treat it is with the perfect quantity of folic acid. Folic acid is a nutrient that is found in foods in the form of Vitamin B. Bananas have been blessed with a significant amount of folic acid which helps in preventing anemia in pregnant women (15). It also helps in promoting the optimum health of the fetus. Moreover, the Vitamin C that is present in bananas assists the body in properly absorbing iron, which is needed to fight anemia.

As can be seen, bananas are excellent fruits to help you stay away from all kinds of diseases such as kidney disorders, blood sugar, hyperkalemia, tooth decay, and headaches. There are several ways to consume bananas. You can just eat them like a good old fruit or mix it with your bowl of breakfast cereal. However, you prefer it, including bananas in your diet is your ticket to a healthy lifestyle.

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Have you ever climbed two flights of stairs and felt so out of breath that you have had to decide between sitting or falling down? If the answer to that question is a definite yes, your stamina is weaker than you want it to be! It is easy to blame your age or your hectic schedule for your health. However, if you really wish to be fit and in proper shape, you are never too old to build back your stamina.

Embracing exercise and making some significant lifestyle changes is imperative towards becoming fit. However, an equally important aspect and even more so is the kind of food you eat on a daily basis. If you wish to build back your stamina, it is essential to consume resistance-boosting and nutritious food on a daily basis.

Let’s check out the top 25 foods that will help you last till the end of your workout session!

Chicken

If you are looking to get some quick some lean protein in you, you couldn’t possibly find anything better than chicken. Chicken helps you in losing weight and promotes a healthy and proportionate body weight. It also helps in the development of muscles and keeps you active all day long.

Corn

This superfood is packed with antioxidants, vitamins, nutrients, and minerals. Eating corn on a daily basis can help restore your metabolism and build up your stamina. In addition to that, it also helps your heart to stay healthy and reduces your cholesterol levels.

Bananas

Bananas are yet another superfood that can work wonders to your metabolism. They are rich in potassium, carbohydrates, fructose, and fiber. They also help in enhancing your stamina and ensuring that you stay focused and energetic throughout the day. Turn it into a smoothie with some milk or yogurt for an instant energy drink!

Almonds

Almonds can be called the healthiest foods in the world. They are packed with Omega-3 fatty acids and Vitamin E. This combination is an excellent source of energy for the body and helps build your stamina, nourish your body and brain, keep your heart healthy and support strong bones.

Apples

An apple a day keeps the doctor away is not just a saying. Do that for a week to see a considerable change in your stamina. Apples are rich in minerals, vitamins, iron, antioxidants, and fiber. They help in controlling weight, detoxifying the liver and boosting your immune system. The iron present in apples also helps in transporting a good amount of oxygen to your muscles, thus building up your stamina.

Citrus Fruits

Citrus fruits are a powerhouse of Vitamin C and can be referred to as excellent energy boosters. They help in increasing your immunity and cleansing your body of all toxic substances. All you have to do is consume a glass of orange juice a day to build up your stamina!

Beans

Beans are an excellent example of foods that help in enhancing your stamina and offering you complete nutrition. They are packed with carbohydrates, proteins, minerals, fiber, and iron and are a wonderful addition to your daily diet.

Beetroot Juice

This is a vegetable that is rich in Vitamins A & C, potassium and fiber. Beetroot juice is the perfect thing to consume if you are one of those people who feel tired after walking barely five steps. It helps in reducing your level of exhaustion and building back your stamina by eliminating fatigue. Drink a glass before your workout session, and your energy levels will reach the roof!

Coffee

It is no secret that too much coffee is bad for your health. However, incorporate a cup of black coffee before your gym session, and it will increase your metabolism in addition to providing you with instant energy. It will also make you active and energize your brain so that your stamina can reach the required level before your workout.

Brown Rice

Unlike white rice, brown rice is a source of complex carbohydrates and dietary fiber. You can also replenish the Vitamin B complex in your body by consuming brown rice. They maintain your stamina levels and help you feel content without food for a longer time.

Fish

You must definitely include fish in your daily diet if you want to improve the health of your heart, nervous system and brain development. It is rich in Omega-3 fatty acids, proteins, minerals, and vitamins. Hence, it is extremely nutritious. It also provides you with lean protein and ensures that the proper stamina level is maintained in your body.

Dried Fruits

If you wish to substitute refined sugars with a healthier alternative, dry fruits are the way to go. They are loaded with essential fatty acids, nutrients, and vitamins to lend an energetic body. They also fill you up with energy and enhance your stamina.

Eggs

These are an excellent source of protein and can be classified as one of the most nutritious too. They are rich in antioxidants, minerals, and vitamins and keep your stamina and energy levels high throughout the day.

Lean Meat

If you wish to consume proteins without loading up on calories or fat, you should incorporate lean meat in your daily diet. It is an essential food item for a healthy and active lifestyle. It helps in strengthening the body, building muscles and increasing your stamina.

Green Tea

It is full of antioxidants and helps you feel more energetic by detoxifying your entire body like caffeine, it is a brain stimulant, but it is definitely a healthier choice. It helps in reducing weight, building up your stamina and reducing your cholesterol levels.

Green Leafy Vegetables

You have always heard your parents nagging you to fill up on everything from green beans to okra. They have a point! They have the capability to pack you with micronutrients vitamins and fibers. They also take a significantly longer time to digest and help in maintaining your blood sugar levels.

Pumpkin

Pumpkin is not just a symbol of the Halloween, it is also a blessing in disguise as it has a direct impact on your hormones. Pumpkins are loaded with Vitamin A and are very low in calories. In addition to that, they consist of magnesium, zinc, manganese, and copper. They help you stay fit and energetic throughout the day.

Maca

This root looks tiny but can be the ticket to an amazing sex life. It helps in improving your libido and fertility. It is also prescribed by doctors to enhance your sexual stamina and in turn, improve your sex life.

Oatmeal

Oatmeal is a super breakfast and consists of complex carbohydrates. It takes a longer time to break down and therefore, takes longer to digest too. Hence, you feel satisfied for a longer time. It also increases your stamina and keeps your blood sugar at optimum levels.

Pomegranate

This fruit is full of minerals, vitamins, and antioxidants. It helps in improving your stamina, boosting your immunity and promoting cardiovascular health as well as healthy bones. It is also rich in polyphenols that allows removing soreness and muscle inflammation.

Quinoa

This is a grain that can work wonders for your body. It is rich in minerals, vitamins, amino acids, and fibers. The quantity of fiber in quinoa is double that of any other grain. It is especially recommended for athletes since it helps to keep their stamina levels up all day.

Peanut Butter

This is yet another food item that can help you build your stamina. It contains Omega-3 fatty acids that promote a healthy brain and heart. It is also high in calories and therefore, takes longer to digest.

Sundried Tomatoes

Sundried tomatoes are a staple of every Italian kitchen. They are an excellent source of antioxidants, iron, fiber, and calcium. They promote strong bones and a healthy heart. They also aid the muscles in receiving more oxygen.

Soybeans

They are super rich in plant proteins and are excellent to increase your stamina. You can also fill up on vitamins, minerals, and insoluble fiber to improve your muscle strength and last longer during intense workouts.

Red Grapes

Red grapes are not just delicious but are also an abundant source of natural sugar. They increase your stamina and offer instant energy. They also consist of resveratrol and hence, are excellent energy boosters.

Besides these food items, there are countless other foods that you can consume on a daily basis to ensure that you feel energetic and active all day long. Some excellent examples are walnuts, kale, wild salmon, sweet potato and chia seeds.

You should also consciously consume a balanced diet every single day because you cannot possibly build up your stamina within a day. Also, ensure that you stay hydrated and drink sufficient water whole day long. Indulge in physical activities such as running, cycling, swimming, etc. according to your hobby.

Lastly, do not forget to give your body enough rest and get that eight hours of sleep to be ready to take on the world the next day!

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Did you ever fight with your brothers or sisters to eat all the mangoes kept in the kitchen? Wasn’t that one of the best memories of the childhood; the one that we can never forget! Mango is the King of Fruits not because of its mouth-watering taste but it also offers countless health benefits. Below we discuss 20 health benefits of Mango that makes it the King of Fruits.

What is a Mango?

To be honest, this luscious fruit needs no introduction. However, for people who are interested in science, Mango belongs to the Mangifera, which is a genus of flowering plants in the cashew family known as Anacardiaceae.

There are more than 69 species in this family. Common Mango is the most popular member of this family. Mango trees are, mostly found in subtropical South & South East Asia. The highest number of it found in India.

In fact, Mango is the national fruit of India, Philippines and Pakistan. It also wears the crown of national tree of Bangladesh.

There are many varieties of Mango. However, Alphonso is the most popular one among all. It is rich in flavour, sweetness and taste. It also is the most expensive one. The Alphonso is cultivated in Ratnagiri, Raigad as well as Konkan region in the western India.

Ready to eat mango have different size and color. You can find a red, green, orange or yellow mango in your surroundings however; yellow one is the most famous of them all. The length of mango leaves is 20-40 cm. They are orange and pinking while young and become green once they are fully developed.

Are Mangoes Beneficial For Your Health?

Mangoes are not only tasty but come with many health benefits. Do you remember the benefits of mangoes that you listened from your mother or grandmother when you were young? It is an amazing energy booster and improves your health.

Mangoes are rich in bioactive compounds (1) that stop the spread of human breast cancer cells. Mangoes contain the highest amount of beta-carotene, which prevents cancer and heart disease from spreading in human body (2).

Mangoes also contain Vitamin A and C. Vitamin A improves our eyesight and skin. Vitamin C boosts immune system resulting in fighting infection and faster healing of wounds.

Mango Nutritional Value

When you eat one mango, your calorie intake is approximately 107 calories. Below is a simple to understand chart that will help you find the nutrients present in Mango:

• Vitamins: Mango is one of the best sources of Vitamin A, C, K. Vitamin K is useful for bone health, and Vitamin A is beneficial for our eyesight. Vitamin C is crucial for immune system.
• Minerals: Mangoes not only contain Vitamins but also are rich in Minerals like Iron, Potassium, Calcium and Phosphorus.
• Mangoes provide small amount of protein, fibre and carbs too.

Below are some specific health benefits of mangoes that you can enjoy after eating this mouth-watering fruit.

Health Benefits of Mangoes

Mangoes Prevent Cancer

Mangoes contain healthy carotenoids, polyphenols and many fibres proven to stop proliferation of colon cancer (3). Mangoes also contain distinctive properties of antioxidants that are not present in other fruits.

In fact, few studies reveal the Anticarcinogenic effects of Mangoes because of its polyphenolic ingredients (4).

Studies revealed that mangoes contain Mangiferin, a natural xanthonoid that prevents diseases associated with oxidative stress, which leads to cancer.

Mangoes Prevent Heart Disease

Mangoes are rich in potassium. Any person who suffers from hypertension should increase potassium intake and decrease sodium intake. High quality evidence linked increased potassium intake with reduction in blood pressure.

The higher amount of potassium in diet did not have any side effect on blood lipid concentrations or catecholamine concentrations.

The study conducted on 1606 participants, concluded with promising results. Higher potassium intake could decrease risk of heart attack by 24% (5).

Mangoes contain familiar bioactive compounds like carotenoids, tocopherols, Gallic acid, quercetin, etc., which not only affected the body composition but also regulated blood sugar and lipid profile in a study done on mice. In Humans, you will notice reduction in blood sugar (6).

Mangoes reduces Cholesterol

Mangoes contain very low pectin however; studies reveal that pectin reduces levels of cholesterol in body (7). A phytosterols rich compound known as Mangiferin is also present in Mango, which is a standard source of nutraceutical ingredient that lowers serum cholesterol levels (8).

Mangoes Can Treat Diabetes

A study completed on 20 subjects who consumed half mango a day for 12 weeks concluded that the fibre and Mangiferin content of Mangoes helped in reducing blood glucose levels (9).

Another Study done in Japan showed the health benefits of Mangiferin on patients suffering from type II diabetes (10).

Mangoes Improves Sex Life

Mangoes contain Vitamin E as well as beta-carotene, which are popular for boosting sex drive.

A Study published by USNIH found Vitamin E to be helpful in preventing sperm damage due to oxidative stress and free radicals (11).

Therefore, it is a good habit to grab a mango before romancing with your partner for intense sexual pleasure.

Mangoes Helps in Digestion

Mangoes contain soluble as well as insoluble fibre. When we eat fibre-rich food, our stomach is full for longer time; it also works as an effective colon cleanser.

Fibre maintains overall health of the digestive system. It enhances the process of digestion and gives you a relief from constipation and other digestion related problems (12).

Mangoes & Pregnancy

Mangoes contain most of the vitamins like A, C, B6 and others. It also contains minerals like iron, which increases the count of Red Blood Cells that fights anaemia.

The presence of Vitamin A in mother’s diet helps in preventing eye related problems in new-born (13).

Mangoes assist Weight Loss

Mango has a skin that protects its inner flesh. Many people do not eat the peels of fruits like Mango due to its bitter taste.

Just like other peels, you can eat a mango peel, as they are rich in fibre and vitamin content. Mango Skin contains phytochemicals that have natural fat bursting capabilities. It hampers the growth of fat cells in body, a study found (14).

Note: Although Mango Skin has the fat burning ability, it also contains urushiol, which can trigger an allergic response in few people. If you are sensitive to urushiol, avoid eating mango peels, as that will do more harm than good.

Mangoes Prevent Asthma

When you eat food rich in Vitamin C, you can improve Asthma. Many studies, though in pre-mature stage, linked high intake of Vitamin C to reduction in Asthma cases (15).

Although, more research is required to verify the health benefits of Vitamin C on Asthma, the initial findings have revived interest in it.

Mangoes Aid Eye Health

Eyes are one of the very delicate but most important organs of your body. When it comes to eye health, foods containing Vitamin A & beta-carotene are undoubtedly awesome. One Mango contains approximately 181 μg RAE.

A Study done by Oregon State University concluded that deficiency of Vitamin A is one of the main causes of preventable blindness in the World. If you lack Vitamin A, your body is prone to infections, thyroid and other diseases related to skin (16).

Mangoes also contain Zeaxanthin that assist in improving eye health and prevent macular degeneration. It possesses a carotenoid known as cryptoxanthin, which reduced macular degeneration on subjects in a study done by Boston Medical Center & Laboratory of Nutrition and Vision Research (17).

Mangoes Aid Brain Health

Mangoes contain Vitamin B6 and Iron. Vitamin B6 is required for development of cognitive ability of Brain. Iron helps in proper functioning of Brain.

Recent study found that Mango could improve memory. It reduces the oxidative stress thereby possessing neuroprotection properties (18).

Mangoes Maintain Blood Pressure

Mangoes are great source of potassium. The average American diet is high in sodium and low in potassium. This shows us why most of the Americans have hypertension as well as high risk of cardiovascular diseases.

Our body need potassium for functioning of muscles (19). Potassium aids in relaxing the blood vessels, reducing blood pressure and protecting our muscles from cramps.

Therefore, regular intake of Mangoes helps in lowering Blood Pressure and reducing chances of a heart attack.

Mangoes Improves Skin Health

Mangoes contain Vitamin A and carotenoids like beta-carotene. Both work to enrich skin health. Beta-carotene is an endogenous photo protector, which has the ability to stop Ultra Violet induced erythema formation in skin (20).

Mangoes are rich in polyphenols that can reduce chances of skin cancer (21). Vitamin A also helps in reducing oil, improving skin development and reducing fine lines.

Mangoes Improve Immunity

Mangoes are great source of Vitamin C, which improves your immune system by accelerating the functioning of WBC (White Blood Cells). Mangoes also contain Zinc, which maintains the functioning of immune system (22). Vitamin C can prevent allergies as well as infections.

Mangoes Can Get You Rid of Kidney Stones

Mangoes are great source of Vitamin B6 also known as pyridoxine. Vitamin B6 decreases urinary oxalate that causes Kidney Stones (23). The potassium present in Mangoes also aids in prevention of kidney stones.

Mangoes Improve Bone Health

Mangoes contain Vitamin A and beta-carotene. As per Pomona College Research, Vitamin A & beta-carotene helps in bone and tooth growth (24).

It is also rich in Lupeol, a compound whose health benefits against inflammation and arthritis are studied (25).

Mangoes Can Assist In Anaemia

As Mango contain high content of iron, it is extremely beneficial for people experiencing anaemia (26). It is also rich in Vitamin C, which aids in absorption of iron in the body.

Mangoes Can Fight Heat Stroke

Ripe Mango Juice can help in reducing the effect of heat stroke (27). Mangoes provide huge energy as well as helps in hydrating the body.

As Mangoes, contain potassium, which counters the effect of sodium; ultimately maintaining fluid level in the body.

Mangoes Improve Hair Health

Mangoes contain Vitamin C in good quantity. Vitamin C aids in production of Collagen thereby strengthening the hair (28).

Mangoes are also rich in Vitamin A, which improves the scalp condition of your hairs. Beta-carotene present in Mango treats dandruff and nourishes hair, which is another reason to eat mangoes regularly.

Mangoes Can Improve Diarrhea

Mango leaves contain tannins, an organic substance which can be dried and kept for consumption. It can treat Diarrhea.

Conclusion

Mangoes are one of the best fruits to include in your diet plan. They will not only make your diet delicious but also help your body become healthier and stronger. Therefore, start reaping the benefits of mango today!

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