Bananas and oranges, two of the most popular imported fruits eaten in Ukraine, each bring distinct benefits to the body, according to nutrition experts, with particular advantages for heart health, a key factor in longevity.
Citing the publication Eating Well, researchers examined how each fruit affects the body overall and the cardiovascular system in particular, finding that although the two differ significantly in composition, both are highly nutritious.
Potassium in bananas linked to lower blood pressure
Experts said the main benefit of bananas comes from their high potassium content. A recent scientific study pointed to a possible link between potassium intake and a general reduction in blood pressure, which lowers the risk of stroke. A single large banana contains 10% of the daily recommended value of potassium.
A separate scientific review looked at the potential for bananas to reduce the risk of atherosclerosis. Polyphenols, carbohydrates, fibre, flavonoids and vitamin E in bananas support blood vessel health, the review found, slowing cell damage and reducing harmful cholesterol.
Experts advise eating bananas when they are slightly underripe, since that is when they contain the most resistant starch, a compound beneficial for gut health and metabolism that feeds bacteria in the large intestine.
Vitamin C and folate make the case for oranges
Oranges, meanwhile, are valued mainly for their high levels of vitamin C, folic acid and flavonoids. A compound called hesperidin found in oranges improves blood vessel function, regulates blood sugar and strengthens the heart overall, experts said. They recommend drinking freshly squeezed orange juice, preferably from oranges with white pulp, since that pulp contains the most beneficial substances.
Oranges are also notable for their high folic acid content, which helps lower levels of homocysteine in the body, a substance that damages blood vessels and can lead to blood clots. Studies have linked consumption of foods rich in folic acid to a reduced risk of stroke.
Which fruit should you choose
Experts said the better choice depends on personal goals. For quick satiety or before intense exercise, a banana is the better option because it fills the stomach quickly. For people managing diabetes or trying to lose weight, oranges are preferable due to their lower glycemic index and lower calorie content.
Overall, both fruits offer significant health benefits, experts said, and are worth including together in a regular diet.
