Various food sources contain those beneficial nutrients required for proper body functions. In order to be able to absorb these vitamins, minerals, and other beneficial compounds without inducing unexpected side effects, one needs to consider the best time to eat any chosen fruits, including banana. This fruit has long been popular for breakfast as well as in between meals.
Daily intake of bananas
According to the USDA recommendation, adults should get between 1.5 to 2 cups of fruit per day. Bananas, as a nutrient agent, are recommended for your daily fruit intake, as it contains nutritious compounds that can improve your digestive and cardiovascular health.
A medium banana contains about 105 calories with less than 0.5 g of fat. The fruit is also enriched with more than 3 g of fiber, which is essential for your daily digestion. Consuming bananas in daily basis is definitely recommended, as it does not only promote healthy digestion, but also provide sufficient energy boost as it contains adequate carbs of nearly 27 g. Researchers also believe that since bananas have a low-medium glycemic index, eating them daily will decrease your risk of having heart-related as well as gastrointestinal diseases.
Eating bananas in the morning
Since bananas do not need washing, portable, and easy to find, many people have been eating the fruit as cereal, bread, or rice replacement in breakfast time. This fruit, in fact, is one of those fruits that are very popular to take in the morning.
Taking bananas for breakfast might seem beneficial. However, according to various researches and sources, it is found out that consuming the banana alone for breakfast is not necessarily recommended. Despite being filled with potassium and magnesium that are important for your cardiovascular health, bananas are quite acidic and enriched with a considerably high level of sugar. Thereby, eating the yellow fruit for breakfast, especially on an empty stomach will eventually cause a sugar spike, as well as bowel problems. The high amount of natural sugar present in bananas could also make you feel drained after a few hours.
Fortunately, you do not have to banish bananas from your daily morning routine. Bananas are still best eaten in the morning, as long as you do not eat them on an empty stomach. Incorporating the fruit with other foods or dry fruits you are having for breakfast, such as oatmeal, cereals, or apples is the best way to eat bananas in the morning. This way, you are reducing the fruit’s acidity as well as balancing the sugar content, so that its best nutrients can be adequately absorbed by the body.
Eating bananas before exercises
For athletes and fitness enthusiasts, proper nutrients can help the body perform better and recover faster after each workout session. Bananas, in accordance to this, are a good fuel food you can eat before workouts to provide necessary energy and strength.
To maximize the results of your training, it is important to have meals containing carbs, protein, and fat 2 to 3 hours before you exercise. Bananas are loaded with digestive carbohydrate that can be your instant workout fuel. This delicious fruit also contains enough potassium that aids nerve and muscle functions. This nutrient will minimize the risk of having strained or stiff muscles after workout sessions. Since the body cannot keep potassium for very long, eating a medium banana 30 minutes to an hour before each workout session will help keep the nutrient levels high. To lower the acidity contained by this fruit, eat them together with ½ cup Greek yogurt before exercising, especially in the morning.
Another best time to eat bananas is when you are pregnant. Bananas is a good source of folic acid every pregnant woman requires for aiding healthy baby growth. This nutrient will lower the risk of having premature baby or a child born with disability. The baby in the womb will easily absorb folic acid contained in bananas eaten by the mother. Bananas are also a powerful tropical fruit providing sufficient level of iron expecting mothers require to reduce the risk of anemia.
Bananas are also good during pregnancy because they are enriched with soluble fiber. Pregnancy is widely associated with the risk of constipation. Banana’s natural fiber will improve bowel movement that aids healthy digestion, so that the risk of constipation can be minimized. The fruit’s creamy and delicious flesh also helps with nausea, which is common during morning sickness. Thereby, pregnant women can incorporate bananas to their morning oatmeal or cereals to make tastier breakfast that minimizes their feeling to puke early in the day.
In conclusion, bananas are a good energy source you can take anytime, especially in the morning, but are not recommended to consume on an empty stomach. Since the fruit contains various vitamins and minerals, they are good for healthy persons, expectant mothers, and athletes or sport enthusiasts.