When it comes to choosing the best fruit for lowering blood pressure, one stands out above the rest — and nutritionists are unanimous on which one it is.
According to Parade magazine, four nutritionists were consulted to identify the fruit most suitable for helping to control blood pressure. Their answer was consistent: the banana, owing to its high potassium content, a mineral closely associated with blood pressure regulation.
Elevated blood pressure is linked to a range of health complications, making it important to keep readings within recommended levels. For those seeking to reduce blood pressure through diet, nutritionists point to the banana as a fruit that can form part of a well-balanced nutritional plan.
"To control blood pressure, bananas are useful because they contain a significant amount of potassium. Potassium has been associated with reducing blood pressure as part of a healthy diet. So in the short term, an increase in banana consumption can slightly lower blood pressure," explained nutritionist Elizabeth Klingbeil.
Nutritionist Julia Zumpano added: "Bananas can help relax blood vessels because potassium and magnesium help relieve tension in the blood vessel walls. This greater vessel diameter allows blood to flow freely and eases pressure on the cardiovascular system."
"Bananas contribute to hydration and muscle function because potassium is an essential electrolyte that helps regulate fluid balance and maintain the proper functioning of muscles, including the heart muscle," said nutritionist Lauri Wright.
Due to their high carbohydrate content, bananas are an effective energy source for the body. The fruit also promotes satiety and contains tryptophan, a compound associated with serotonin production that may positively influence mood, according to US magazine GQ.
A single banana contains on average around 40 calories. The fruit can be included daily in a balanced diet, though its consumption alone does not determine weight gain or loss. The degree of ripeness also affects the amount of resistant starch present: less ripe bananas tend to contain more resistant starch, while riper bananas have higher levels of simple sugars.
The main health benefits of bananas include: reducing blood pressure, as the fruit is rich in magnesium, which helps relax blood vessels; regulating digestion, with ripe bananas recommended for constipation and unripe bananas advised in cases of diarrhoea; reducing appetite, given the fruit's high fibre content, which promotes greater satiety; improving mood and helping to combat depression, as tryptophan, an amino acid present in bananas, participates in the formation of mood-enhancing hormones and supports relaxation; strengthening the immune system and helping to prevent illness, due to the fruit's vitamin C content; improving cholesterol and carbohydrate metabolism, owing to its manganese content; and helping to control cholesterol and prevent intestinal cancer through its soluble fibre content.
Source: Diário Económico
Original article: https://www.diarioeconomico.co.mz/?p=535826
