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Health Benefits of bananas (a guide)

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Health Benefits of bananas

Soft and satisfying, practical to take away and eat on the go, present all year round on the stalls of our markets, the banana is a fruit that is unanimous! But is it as nutritionally good as it is for our taste buds? Zoom in on the health benefits of bananas.

Its name comes from the Portuguese banana itself borrowed from the Arabic “banana” meaning “finger”. For the record, the banana would have been the first fruit cultivated by men, and its culture dates back some 12 thousand years!

When we speak of banana without specifying the variety, it is the so-called “dessert” sweet banana that is eaten raw and sweet. There is a second type of bananas known as “vegetable bananas” generally eaten cooked and salted, which belong to the plantain species.

The health benefits of bananas

Bananas contain a lot of nutrients:

Bananas are very nutrient-dense fruit, which means they provide a lot of nutrients in a low volume. Dried bananas are richer in nutrients than fruit bananas, but they are also higher in calories.

The banana fits perfectly within the framework of a slimming diet because it is rich in fibres, minerals, resistant starch: it is therefore very satiating and allows not to crack on calorie bombs.

•It is in particular very well provided with antioxidants, which would make it effective in the prevention of cancers, in particular colorectal cancer.

•It has anti-acid and anti-ulcer effects, which protect the stomach lining from inflammation and which would help prevent ulcers.

•The sugars in bananas are largely resistant starch, which behaves like a “slow” carbohydrate, improving the sensitivity of cells to insulin and tending to regulate blood sugar. This fruit is therefore indicated in people suffering from type 2 diabetes or pre-diabetes.

•It is very rich in potassium, a mineral known to prevent and fight against hypertension and limit the risk of cardiovascular disease.

•It is well supplied with beta-carotene (a precursor of vitamin A), contributes to healthy skin, the growth of bones and teeth, and protects against infections.

•It is rich in magnesium, so it is a very good natural “anti-stress”.

•During sport
Very digestible, rich in carbohydrates and minerals, bananas are the favourite fruit of athletes!

Good to know: the riper the banana, the higher its glycemic index, the less ripe it is, the lower it is. It is therefore wise to prefer a ripe banana before the effort for the boost effect, then a less ripe banana after the effort, for recovery and to recharge its glycogen stocks.

Bananas are also very well supplied with potassium, a mineral essential for muscle recovery, and with magnesium, which is very effective in limiting cramps.

During pregnancy

Pregnant women have increased caloric and nutritional needs, especially from the second trimester. But she frequently suffers from digestive disorders (nausea, bloating) linked to hormones as well as the place the baby takes in her womb, compressing the stomach and intestines.

Bananas, very digestible and rich in carbohydrates, fibres and minerals will therefore provide them with the energy and nutrients necessary to meet their needs and those of the baby. It is therefore a real ally of pregnancy!

When you want to lose weight

Rich in carbohydrates and calories, is banana to be excluded during a diet? No, the banana is certainly a sweet fruit, but it has a large number of nutritional advantages that make it valuable as part of a slimming diet.

Rich in fibres, minerals and resistant starch, bananas effectively satisfy small hunger pangs and not crack on a chocolate bar 4 times more caloric.

The banana also contains tryptophan, an amino acid precursor serotonin, the hormone of the well-being. Perfect for fighting frustrations during a diet!

Are bananas high in calories?

Sweet bananas are among the sweetest fruits, and therefore the highest in calories. A medium-sized banana weighs around 120g and provides about a hundred calories, the average caloric value of the banana being 90 calories per 100g.

Health benefits of dried bananas

Dried banana is a banana from which water has been extracted, making it both richer in nutrients but also calories.

Dried bananas are therefore about three times richer in nutrients, minerals and vitamins than fresh bananas, which makes them extraordinarily interesting from a dietary point of view.

Be careful, however, its caloric value also triples and reaches 250 calories per 100 g, which makes it very energetic.

Dried bananas are therefore a perfect takeaway snack for hiking, fitness walking or before a run because it provides energy and essential minerals and vitamins to the body during physical exercise.

Health benefits of banana juice

Given its low water content, it is not possible to make pure banana juice using an extractor, the product obtained being more like mash.

Banana-based juices are usually made with one or more other fruits that are richer in water, such as orange or apple.

In general and whatever the fruit, it is better to eat it whole and fresh rather than to drink it in the form of juice, where it will tend to lose some of its nutritional qualities (fibre, certain vitamins sensitive to oxidation) Besides, the glycemic index of fruit juice is always higher than that of whole fruit and drinking fruit juice is much less satiating than munching on fruit.

Health benefits of banana chips

Banana chips are made from sliced, fried and salted plantains. I insist: crisps, whether potatocarrotbeet or plantain banana are always fatty foods, very salty and nutritionally denatured insists the specialist, they are very caloric and do not present any particular dietary interests.

On the other hand, it is possible to cook them in the oven rather than in a deep fryer, which greatly limits the intake of extra fat and calories.

What are the side effects of bananas?

Without being able to speak of disadvantage, the banana is indeed richer in calories than the average fruit, it is, therefore, to be consumed in moderation for anyone who is watching their weight.

We will therefore take care to alternate it with other less sweet fruits, such as apple, pear, berries (blackberries, blueberries, blackcurrants…), melon, watermelon or even citrus fruits.

Tips

I recommend eating the fruit whole and fresh, rather than drinking it in the form of juice, which loses some of its nutritional qualities (fibre, certain vitamins sensitive to oxidation), which has a higher glycemic index and which is less filling than the whole fruit.

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Benefits of hyaluronic acid for acne

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Discover the benefits of hyaluronic acid for acne.

In most acne scars there is a loss of skin volume ( atrophy ), which gives the area where they form a depressed or “engraved” appearance.

This atrophy is the product of a  lack of hyaluronic acid and collagen in the dermis, the intermediate part of the skin, responsible for giving the turgidity, volume, and elasticity of healthy skin.

Methods of treatment

There are different  methods to treat atrophic scars, which we could classify into two different groups according to their speed of action:

· Immediate effect.  They are called fillers, biocompatible substances that can be injected into the skin to give volume to areas that have lost it.

Among them, those of hyaluronic acid, polylactic acid, or calcium hydroxyapatite stand out among others. Its turgid effect is immediate, filling cavities, furrows, and atrophic areas of the skin with very natural results. The duration of these materials is limited, so periodically (every  6 – 18 months ) it is common to practice a new session.

· Delayed effect.  It implies that they promote the synthesis of collagen and ground substance of the dermis. It is worth mentioning the fractional lasers  (ablative or non-ablative) and the intermediate and deep peels.

The main advantage of these methods is that their effect is permanent once the optimal point of improvement has been reached, which is not immediate but after practicing several sessions of the procedure.

Hyaluronic acid is indicated in the treatment of atrophic,  depressed, and ice-pick acne scars. There are different densities of hyaluronic acid, designed to treat different forms of atrophy or loss of volume.

For the treatment of moderate or ice pick acne scars, it is useful to use low and intermediate densities; and to recover a large volume in especially atrophic areas, it is possible to use higher densities to cover the maximum repertoire of defects.

The main advantages of using hyaluronic acid lie in its immediate action, its durability, its biocompatibility, and its minimal allergenic potential. This molecule can fill in atrophic scars, providing optimal volume immediately and in the short term, promoting collagen synthesis in the long run.

In this way, the irregularity on the surface of the skin is substantially reduced after the application of hyaluronic acid, improving the overall appearance of the skin in the treated area.

Another positive aspect of using hyaluronic acid is that it usually only requires a  single application session. Likewise, fillers are one of the best tolerated aesthetic procedures since they have a  minimal rate of adverse effects and the pain caused is minimal if a precise technique is followed. Slight erythema  (redness) that lasts 2-4 hours after the procedure is common and can be reduced with the application of cold compresses.

According to studies published by Halachmi et al, the satisfaction rate and results in patients with atrophic acne scars and ice pick treated with hyaluronic acid are excellent.

The only limiting aspect of hyaluronic acid fillers is their duration. This molecule is naturally degraded in the skin, its effect persisting for   6-18 months depending on the density of hyaluronic acid used and the indication for which it has been applied.

Specifically, for acne scars, the duration of hyaluronic acid is the maximum possible, since it is retained within the fibrosis that partitions the scars. It should be remembered that, in the long term, this molecule favors the synthesis of collagen, so that the perceptible effect is progressively more durable as different sessions are carried out.

FREQUENT QUESTIONS

What is the main indication of hyaluronic acid in acne scars?

Its main effect is to fill in depressed scars and regularize the appearance of the skin surface.

When is the effect of hyaluronic acid noticeable?

The effect of hyaluronic acid is immediate and noticeable at the end of its application. Over a week or so, the hyaluronic acid settles in the applied area and the surface where it has been applied progressively becomes even more regular.

How is hyaluronic acid applied?

The procedure is performed in the  Dermatology consultation through microinjections applied under the scars to be treated. An anesthetic cream is usually used before the session and it is very tolerable, with minimal discomfort.

How many hyaluronic acid sessions are needed to treat facial acne scars?

In general, if they are not very deep or extensive,  one is enough.

How is the face after doing the filling session?

The corrective effect of hyaluronic acid is immediate. At the end of the session, most atrophic and depressed scars have recovered all or part of their lost volume. Immediately after the session, it is usual to see some redness in the treated areas and slight swelling, which usually lasts between 2-4 hours.

It is possible, although infrequent, that during the procedure a  minimal punctual hematoma may appear in an injection area, which will disappear spontaneously over a week or so.

Is it a painful procedure?

Filling with hyaluronic acid after application of anesthetic cream is one of the most well-tolerated and appreciated aesthetic procedures, with an excellent satisfaction rate for the patient.

Can fillers be combined with other acne scar treatments?

Yes.  They can be used concomitantly with ablative/non-ablative peels or lasers, or even botulinum toxin if desired. It is recommended, yes, to carry them out in different sessions.

Is the effect of hyaluronic acid definitive?

No.  Although with each session there is a certain accumulation of the effect due to the collagen synthesis promoted by hyaluronic acid, it is advisable to perform a filler every  6-18 months depending on the indication and the area to be treated.

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