Eat 1 banana at night, heart is healthier, elderly people sleep better

Bananas are one of the most nutritious fruits, packed with fiber, essential vitamins and minerals.

According to experts, bananas have many health benefits, from improving digestion to regulating blood sugar levels, but the most prominent is probably their effect of supporting cardiovascular health and promoting sleep.

Below, experts from the health news site Healthline (USA) will show you how to eat bananas to be good for your heart and sleep well.

Bananas and their amazing benefits for heart health that you should not ignore

Magnesium deficiency may increase the risk of heart disease, high blood pressure and high cholesterol

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The excellent potassium content in bananas (10% of the daily requirement) is essential for heart health and especially for blood pressure control.

A 2021 study found that consuming more than 3,000 mg of potassium per day reduced the risk of cardiovascular disease by 25%.

Additionally, bananas contain 8% of your daily magnesium needs, another important mineral for heart health. Magnesium deficiency can increase your risk of heart disease, high blood pressure, and high cholesterol.

Additionally, powerful antioxidants, including flavonoids in bananas, also contribute to a reduced risk of heart disease and macular degeneration.

Sleep regulation

Bananas are a great source of magnesium and potassium which help relax muscles and are an ideal bedtime snack.

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Especially for older adults, eating a banana in the late afternoon or early evening, before going to bed can help you sleep well. Bananas are a great source of magnesium and potassium, which help relax the muscles and are an ideal snack before bed.

Research shows that supplementing with 500 mg of magnesium per day can increase production of the sleep hormone melatonin and decrease levels of the stress hormone cortisol, according to health news site Healthline .

Bananas also contain tryptophan which is extremely important for stimulating the production of calming brain hormones that are important for sleep.

To get the most out of bananas, experts recommend eating them with protein or healthy fats like a cup of unsweetened yogurt.

Bananas can improve blood sugar levels

Bananas are rich in soluble fiber. In addition, unripe bananas contain resistant starch. Together, these two types of fiber can help regulate blood sugar levels. This means that despite their high carbohydrate content, bananas may not cause blood sugar spikes like other carbohydrates.

According to a 2021 study, unripe bananas have a glycemic index (GI) of 47 (low) and a glycemic load (GL) of 7 (low), while overripe bananas have a GI of 57 (medium) and a GL of 9 (low).

However, for diabetics, eating a large amount of bananas at once can cause high blood sugar, so it is best to eat only 1 banana.

Bananas can support digestive health

Resistant starch found in green bananas is food for beneficial gut bacteria.

Furthermore, the pectin present in bananas can help prevent constipation and soften stools.

Some test-tube studies have even shown that pectin may help fight colon cancer, according to Healthline .

Source: https://thanhnien.vn/an-1-qua-chuoi-buoi-toi-tim-khoe-hon-nguoi-lon-tuoi-ngu-ngon-hon-185250511135938732.htm