Bananas are a rich source of nutrients, such as fiber, potassium, magnesium, and vitamin B6. These nutrients offer various benefits, from supporting digestive and heart health to providing energy.
Bananas, scientifically known as Musa acuminata, are a versatile and delicious fruit with several benefits. They’re among the most produced, traded, and consumed fruits globally, with over 1,000 varieties.
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Are a Source of Antioxidants
Antioxidants are naturally present in many foods, particularly plant-based foods like fruits and vegetables. Bananas contain vitamin C, which is a known antioxidant. They’re also a source of copper and manganese. These nutrients are considered antioxidants because the activity of antioxidant enzymes requires them.
Antioxidants support the immune system and protect cells from free radicals. Free radicals are harmful chemicals produced by natural and human-made elements like ultraviolet (UV) rays and pollution.
Increase Fiber Intake
Fiber (roughage) is found in plant-based foods like fruits, vegetables, and whole grains. This important nutrient helps support digestive and heart health. Fiber may also reduce the risk of type 2 diabetes and certain types of cancer, such as colon cancer.
It’s recommended that people consume between 22 to 34 grams (g) of fiber per day, depending on their age and gender. Many Americans only consume half of this amount.
Consuming fruits like bananas can help you meet the recommended fiber intake. A medium-sized (about 7 inches long) raw banana provides 3 g of fiber. Bananas have a soft texture and are portable, making them an easy source of fiber for those with busy schedules, chewing difficulties, and young children.
Maintain Digestive Health
Fiber helps regulate bowel movements and maintains digestive health. Bananas contain soluble fiber and another type of fiber called prebiotics. Both are especially helpful in supporting good bacteria in the gut. These bacteria keep the digestive system working smoothly and promote overall health.
Bananas are also an easy-to-digest food. A healthcare provider may recommend bananas as part of a bland diet for those experiencing symptoms like gas, diarrhea, nausea, or vomiting.
A bland diet can be useful for people with conditions like gastrointestinal reflux disease (GERD) and diverticulosis. Bananas are also a good choice for people recovering from gastrointestinal-related surgery.
Promote Muscle Function
Bananas are a source of electrolytes like potassium. Electrolytes are required for proper muscle function. Inadequate blood potassium levels can cause muscle weakness.
Adequate potassium is especially important for exercise. Suboptimal levels can contribute to muscle and whole-body fatigue and impaired exercise performance.
Provide Energy
Bananas provide and support energy levels in a few ways. They’re a source of carbohydrates, which is the body’s primary fuel source.
The carbohydrate content in bananas is primarily starch when they’re unripe. The starch content drops as they ripen, and the sucrose (a type of simple sugar) content increases. Simple sugars are readily absorbed into the blood, providing a quick burst of energy.
Bananas also provide vitamin B6, which is essential for energy metabolism and brain health. They’re also well-known for their potassium content. Potassium is a mineral that regulates muscle and nerve function. Bananas also contain fiber, which helps you feel full for long periods.
The portability of bananas makes them ideal for carrying on the go, ensuring you have readily available energy. Bananas are a convenient source of energy whether you need a snack for busy mornings or pre-workout fuel.
Support Heart Health
Adding more soluble fiber to your diet can lower LDL (“bad”) cholesterol, which can reduce the risk of heart disease and stroke. Soluble fiber binds to cholesterol molecules in the small intestine and prevents their absorption.
Bananas also contain potassium, which helps manage blood pressure. A medium-sized banana has 422 milligrams (mg) of potassium. This is about 9% of the recommended intake, or daily value (DV).
Potassium intake increases urinary excretion of sodium. It also helps ease the tension in blood vessel walls, aiding in lowering blood pressure. Excess sodium in the bloodstream pulls water into the blood vessels, increasing blood pressure. High blood pressure is a major risk factor for heart disease.
Nutrition of Bananas
The nutritional information for one medium-sized, raw banana includes:2
- Calories: 112
- Fat: 0.416 g
- Sodium: 1.26 mg
- Carbohydrates: 28.8 g
- Fiber: 3.28 g
- Added sugars: 0 g
- Protein: 1.37 g
Bananas are especially high in vitamin B6. This nutrient is involved in more than 100 enzymatic reactions in the body, including metabolism. Vitamin B6 is also involved in brain development and immune function during pregnancy.
Other minerals and vitamins, particularly manganese, are found in bananas. Manganese is a mineral involved in bone and immune health, reproduction, and blood clotting.
Nutritional Considerations
Some people don’t opt for green bananas due to their hard texture and high astringency. Green banana flour and green banana pulp can offer several benefits. One of the main reasons people are interested in green bananas is because they contain resistant starch.
Resistant starch is the portion of starch that resists digestion in the small intestine. It travels to the large intestine (colon), where it’s fermented by gut bacteria.
Research has shown that resistant starch essentially feeds the gut bacteria. It’s similar to fiber and can improve gut health and blood sugar and reduce inflammation.
Risks
Bananas are a source of allergy for 0.6% of the population and 46% of people with asthma or atopic dermatitis. A food allergy occurs when the body identifies a certain food as a threat, resulting in symptoms like itching and swelling. Consult a healthcare provider if you suspect you have a banana allergy.
Bananas are a rich source of carbohydrates. Ripe bananas are higher in natural sugar content. Eating too many carbohydrates in one sitting raises blood sugar, especially in people with diabetes. Practice portion control and combine carbohydrates with lean proteins and non-starchy vegetables to control blood sugar.
Ripe bananas are also high in oligo-fructans. People with irritable bowel syndrome (IBS) may not tolerate this type of carbohydrate well. IBS is a digestive disorder characterized by abdominal pain, bloating, constipation, or diarrhea.
People with high blood levels of potassium may also need to limit bananas, which are high in potassium. People with kidney disease are at risk of having too much or too little of this mineral.
Tips for Consuming
Store bananas at room temperature on a countertop away from sunlight, where they’ll ripen. You can store bananas in the refrigerator or the freezer once they’re at their peak ripeness. Bananas that have gone bad will emit an unpleasant odor, leak fluids, or have dark flesh. Discard or compost these bananas.
Bananas are easy to incorporate into several meals. Here are some easy tips for consuming bananas:
- Add sliced bananas to your morning cereal or oatmeal.
- Blend fresh or frozen bananas with milk, water, other fruits, vegetables, protein powder, or nut butter for a nutritious smoothie.
- Spread mashed bananas onto toast and top with chopped nuts or seeds and cinnamon.
- Pair them with protein sources like milk, cheese, Greek yogurt, nuts, and nut butter.
- Use ripe bananas in baked goods recipes to reduce added sugar
Summary
Bananas offer a versatile and delicious way to support overall health and well-being. Benefits include supporting digestive health, improving heart health, and providing energy. They’re also a natural source of sweetness, which can satisfy cravings without the added sugar and additives found in processed sweet treats.
You can incorporate bananas into a variety of meals and beverages, whether fresh or frozen. They’re also portable. A banana is a great choice when you need a nutritious snack or a quick source of energy.