Did you know that Bananas are rich in many vitamins and minerals that can even help reduce aging? Find out why bananas are superfood for seniors in the article below
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As we age, our appetite changes. Sometimes, we may no longer feel like eating the diets that we have taken all our lives. For example, many seniors find it difficult to digest meat such as pork and poultry when they grow old.
However, these foods are an excellent source of Vitamin B6, a crucial nutrient in their diet. How can they fulfill their daily nutrient intake if they don’t eat these items anymore? Substitute foods that are easier to digest might be a way out.
One medium-sized banana can provide them with around 33% of the daily requirement of vitamin B6. Bananas are one of the fruits which everyone likes to eat and are packed with several essential nutrients.
This article will help you understand the health benefits of bananas for seniors. So stay tuned to read more!
Bananas Are A Power Pack Of Nutrients
Bananas consist of many nutrients essential for the body to work effectively. It is a superfood for seniors because of the densely packed nutrients. Let’s glance at the number of minerals, and vitamins bananas contain.
Vitamin C
You should consume at least 75 to 90 mg of Vitamin C per day. Eating a single banana can help you get 10 mg of Vitamin C. Vitamin C protects our body and skin from the damage caused by free radicals.
The damage caused by the free radicals in the body occurs due to the food we eat as cigarette smoke, pesticides, and other harmful things that we consumed. Vitamin C helps us heal the wound better and enhances the immune system of seniors.
Magnesium
Banana provides you with 8% of the daily intake of magnesium. Magnesium helps you control your blood sugar and blood pressure levels. It keeps your bones strong and healthy.
Vitamin A
Older adults can consume Vitamin A to protect themselves from cancer and enhance their vision.
Vitamin B6
A medium-sized banana provides you with a quarter of the vitamin B6 of your regular requirement. Seniors can enhance their metabolism by consuming bananas. It is an excellent way to boost the immunity of the person.
Potassium
Bananas are a great source of the mineral potassium. It is excellent for seniors as it can help maintain fluid levels in the body and regulate the healthy bowel movements of waste products and nutrients in and out of the cells.
An adequate amount of potassium is essential for the nerve cells to respond and muscles to contract in the body. It reduces the risk of the formation of kidney stones in old-aged people.
Benefits Of Eating Bananas Every Day For Seniors
#1 Regulates heart rate
Many seniors suffer from cardiac arrhythmias. The occurrence of cardiac arrhythmias can result in the risk of various cardiovascular events. Abnormal heart rate may result in poor blood circulation and ankle edema in older adults.
People suffering from heart problems are recommended to consume potassium-rich foods to reduce the risk of cardiac arrest, maintain blood pressure and keep the heart rhythm steady. One of the excellent benefits of eating a banana is that it regulates the heartbeat as it is rich in potassium. It helps in reducing the swelling in the ankles.
#2 Eases anxiety
Older adults often suffer from depression and anxiety as they are not occupied due to the death of a spouse, loss of freedom, or the result of loneliness.
The drugs recommended for treating anxiety lead to side effects like weight gain, confusion, sleepiness, gastrointestinal disorders.
#3 Maintains blood pressure
One of the prominent reasons older adults should consume bananas is that they are rich sources of potassium, an essential nutrient in regulating blood pressure. It is helpful for people who are diagnosed with hypertension. As it consists of potassium, it reduces the impact of sodium in the body.
Eating one or two bananas every day can help cut down the consumption of anti-hypersensitive medication. Seniors always find it challenging to keep track of their medications. If they are recently diagnosed with blood pressure issues, they can start eating bananas to maintain their blood pressure levels.
#4 Improves gastrointestinal health
Seniors often suffer from gastrointestinal problems like diarrhea and constipation. Bananas are beneficial for treating gastrointestinal problems.
It is a great way to overcome diarrhea as it helps restore the lost electrolytes in the body and is a part of the BRAT diet which consists of Bananas, rice, applesauce, and tea. If the seniors suffer from diarrhea, eating bananas can help them overcome the symptoms of these problems.
It helps treat gastrointestinal problems as it consists of carbohydrates that can be easily broken down in the body. Bananas are great for gut health as they contain fructooligosaccharides which are probiotics and lead to good bacteria in the digestive tract.
#5 A good source of fiber
Fiber is an essential part of our diet. Bananas are great for elders as an average-sized banana can give you 3 grams of fiber. This amount of fiber fulfills the 10% daily fiber intake.
Bananas are densely loaded with soluble fiber, which can keep your cholesterol and blood pressure levels in check. It also helps in alleviating inflammation. The green bananas are rich in resistant starch and pectin. It helps to reduce blood sugar levels in the body.
#6 Offers a good amount of carb
Like every other fruit, bananas also consist of carbohydrates. A person affected by diabetes can consume bananas but in moderation. One medium banana provides about 27 grams of carbohydrates.
#7 Ensures better work out recovery
As bananas are full of soluble fiber and carbohydrates, they can help you recover from strenuous workouts. It is suggested that elders consume one banana before performing high-intensity interval training to recover faster.
#8 Regulates mood
Older adults can consume a banana every day to regulate their mood. Bananas consist of a trace amount of tryptophan which is an amino acid. When this amino acid gets combined with bananas’ natural Vitamin B6, it helps in the production of serotonin. The production of serotonin regulates the mind. It relaxes the body so that you feel better and happier.
#9 Alleviates ulcers
Consuming bananas are an excellent way to soothe ulcers as it increases mucus in the digestive tract, which helps treat stomach ulcers. It reduces irritation around the digestive system and creates a protective coating on the inner walls.
This results in protecting intestinal health as well. As it neutralizes acidity, it is a great way to overcome heartburn. It is a natural antacid and is excellent for treating burns in the stomach.
#10 Relieves Constipation
Ripe bananas help in relieving constipation. It softens the stool and keeps it large, which ensures easy bowel movement. Seniors who take certain medicines to cure certain health conditions are more prone to constipation. Hence, they should take one or two bananas every day to keep bowel problems at bay.
#11 Treats insomnia
Many older adults have insomnia as they are stressed and anxious. Bananas before bed can help them cope with insomnia. It eases muscle cramps and regulates the sleep-wake upcycle with hormones like serotonin and melatonin.
Precautions While Eating Bananas
Are bananas good for seniors with diabetes? Don’t they contain a lot of sugar?
People who have diabetes can consume bananas as a part of a moderate and balanced diet. Bananas are naturally occurring sugars, so seniors should pay attention to the portion size. They can include it in their diet by paying attention to the carbohydrates and the size of the banana. One-half of a medium banana consists of about 12 to 15 grams of carbohydrate.
Can seniors eat bananas on an empty stomach in the morning?
Bananas are rich in potassium and magnesium. Eating them on an empty stomach overloads the bloodstream with magnesium and potassium and may harm your heart.
Can I have bananas if I have a cold?
People who are prone to cold or suffer from asthma should try to avoid consuming bananas in the evening as it is responsible for the production of toxins in the digestive tract.
Answers To Other Important Questions
How many bananas can you have per day?
As per the recommendations of USDA an adult can eat around two cups of fruits every day. You can eat around two bananas every day. You should avoid consuming excessive vitamins and minerals in the diet.
What happens when you start eating bananas everyday?
When you start eating bananas every day it results in a healthy gut. After a certain period of time, your skin starts improving and enhances your sleeping patterns by treating insomnia.
Wrap Up
Seniors find it difficult to digest many types of food. This digestive distress and therefore avoidance of foods like milk and heavy meats can result in undesirable nutritional deficiency.
Regardless of what you eat, it is essential to understand the nutrients you are consuming. You need to pay attention to which nutrients you are lacking.
In this article today, you learned about the benefits and the nutrients present in bananas. Make sure to understand why bananas are a superfood, and also the precautions you should take while eating them.
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