Aside from how well they taste, the health benefits of bananas are the best reasons to start eating more of these fruits!
Did you know that bananas are one of the most widely produced fruits in the world?
With their sweet flavor, soft texture, and incredible quality, it’s no wonder that bananas are the top fruits for a balanced diet. Peel these bright yellow bananas to experience how delicious and healthy they can be!
Today, you will learn how good bananas are for overall health and wellness. You won’t believe how these fruits can change your life with their nutrients and benefits.
After reading this article, you will certainly be enticed to add more banana recipes to your diet. Get ready to experience how bananas can be good for your overall well-being!
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From now on, you will realize how every bite of bananas can improve your life. You’ll surely go “bananas” for bananas!
Nutrition Facts
What nutrients can you get from a medium-sized banana? According to the 8th Edition Dietary Guidelines for Americans, these are the nutrients you can get from a regular-sized banana.
| Nutrient | Amount |
| Calories | 105 |
| Carbohydrates | 27 grams |
| Choline | 11.6 milligrams |
| Fiber | 3.1 grams |
| Folate | 23.6 micrograms |
| Magnesium | 31.9 milligrams |
| Phosphorus | 26 milligrams |
| Potassium | 411 milligrams |
| Protein | 1.3 grams |
| Selenium | 1.9 micrograms |
| Vitamin C | 11.6 milligrams |
Calories
A medium-sized banana has about 105 calories. No doubt that with this calorie content, the banana is a great source of energy. Don’t forget to eat bananas to accomplish all your daily tasks!
Carbs
The carb content depends on the size of the banana, but a medium-sized banana has about 27 grams of carbs. Always get your needed carbs to help your body function properly.
Fibers
With about 3 grams of fiber, bananas are some of the most fibrous fruits you can eat. According to Weekand, you can get 10% of your daily fiber needs from just one banana!
Imagine how these nutrients can improve your health and lifestyle. From this information, I’m sure you can already tell that bananas have so many health benefits!
Vitamins & Minerals
Whenever you’re eating bananas, you’re not just getting nutrients but vitamins and minerals too. These fruits are certainly going to keep you nourished!
- Potassium
- Vitamin B6
- Vitamin C
- Fiber
- Pectin
- Antioxidants
- Folate
- Tryptophan
- Manganese
- Magnesium
- Protein
You are surely taking care of your heart, brain, and body with these vitamins and minerals. You’ll improve how your organs function so that every day is a chance to live a happy and active lifestyle!
Plant Compounds
Now, you know about bananas’ nutrients, vitamins, and minerals, but how about plant compounds?
According to a study published in the National Library of Medicine, bananas have compounds such as amines, phytosterols, and carotenoids that are guaranteed good for people.
These plant compounds also have antioxidant properties to protect your body from oxidative stress. They are also known to cure different diseases and disorders.
Bananas have plenty of other plant compounds that add to their incredible health benefits. No wonder they’re known to be some of the healthiest fruits of all time!
Health Benefits of Bananas
Let’s talk about what can happen to your body when you include bananas in your diet. Here are the 12 proven health benefits of bananas that will help you live a long and enjoyable life:
Regulate blood sugar levels
Since bananas are known to be rich in soluble fiber, they’re guaranteed to affect your blood sugar levels positively. Both ripe and unripe bananas can supply your body with fiber.
By regulating your blood pressure levels, you are also protecting yourself from heart attacks, dementia, eye problems, organ failure, and changes in brain function.
Promote digestion
With resistant starch and pectin, bananas will surely improve your digestion and metabolism. You will feel less bloated because of how well your body can absorb your food.
The University of Pittsburgh Medical Center even mentioned that bananas relieve vomiting and diarrhea. Bananas can also increase the good bacteria in your gut.
Help with weight loss
Do you want to lose weight without missing out on sweet fruits? Well, bananas can be the solution to your cravings. You will feel full for longer with the calories you can get from bananas.
According to Insider, you can eat about two bananas as a part of your weight loss diet plan. Now, you can lose weight even when you snack on sweet and creamy bananas.
Support heart health
Take better care of your heart; getting good potassium and magnesium is important. Indeed, you can get lots of these nutrients from bananas.
With the help of bananas, you can regulate your blood pressure, prevent heart problems, and maintain a healthy beating heart. Remember, a functioning heart also means a well-functioning body.
Increase insulin sensitivity
What is insulin sensitivity, and why is it important? Basically, it is the power of your body to convert glucose into energy. Whenever you eat, insulin sensitivity is needed for energy and to decrease blood sugar.
Centre Spring MD says insulin sensitivity helps lose fat, build immunity, improve brain function, and curb appetite. Consequently, you can also avoid diabetes with bananas in your diet.
Improve kidney health
The potassium you can get from bananas helps improve kidney health. Bananas have good effects on your kidneys, especially when avoiding different kinds of complications in your kidney.
Your kidney will surely function better once you add bananas to your diet. You can remove excess waste while cleansing and detoxifying your body from bacteria and toxins.
Better exercise recovery
Feel fab and fit with how well you can recover from any workout routine you want to undertake at the gym. The minerals in bananas also serve as electrolytes to supply your body with energy.
In fact, Greatist mentioned that bananas can relieve muscle cramps and pain. You can eat bananas before or after a workout to effectively achieve your fitness goals.
Hydrate your skin
Nourish your skin and complexion with the vitamins and minerals from bananas. They are also known to have moisturizing effects on your face and body too.
According to Style Craze, bananas can promote glowing skin and anti-aging to keep you feeling beautiful and fresh. They’re not just for health care but also skincare!
Strengthen your bones
Get stronger bones with the nutrients you can get from bananas. The potassium from these fruits is certainly going to help your bones and muscles work better.
Bananas have vitamin B6, manganese, and vitamin C to strengthen bones, protect them from oxidative stress, and protect joints from strenuous activities.
Prevent asthma, cancer, and diabetes
Asthma, cancer, and diabetes are some illnesses you can avoid with bananas. Aside from the usual medication for asthma, you can eat more bananas to feel better.
The University of Leeds also found that bananas can reduce cancer risk. Since bananas increase insulin sensitivity, you can also ensure you’re lowering your risk of getting diabetes.
Enhance memory and mood
Did you know that bananas have tryptophan? It helps boost brain function by boosting your memory and focus. You will certainly enjoy study sessions or work days with bananas.
NDTV mentioned that bananas are also some of the top foods to eat when you want to be in a better mood. Moreover, tryptophan increases serotonin for happiness and quality sleep.
Boost immunity
Just like many fruits and vegetables, bananas are guaranteed to boost your immunity. You will surely feel stronger and healthier with the nutrients you can get from bananas.
According to Eat This, Not That, bananas have many vitamins that protect you from different health problems. You can certainly beat the common flu and cold with bananas in your meals.
With the many health benefits of bananas, it is never too late or early to add them to your diet. You can cook so many recipes with these fruits; I’m sure every recipe will be delicious, satisfying, and, most of all, healthy!
Ripening Process
Ripe and unripe bananas are absolutely safe to eat. If you enjoy bananas best when ripe, then check out these tips on how to ripen them at home:
- Keep the bananas in a paper bag to ripen quicker.
- Tastes Better From Scratch also suggests adding avocado or apple to the paper bag.
- You can also ripen the bananas in the oven at 150°C for 30 minutes.
- Alternatively, microwave the bananas until brown or black.
- Just place the bananas near a heat source to ripen fast.
- Ripen the bananas in bunches to fasten the ripening process.
Do you have more ways of ripening bananas? Don’t forget to share them in the comment section below!
Ensure to watch this video on How to Store Bananas for as Long as You Wish.
Side Effects
Anything consumed in excess can be bad for the health, even fruits like bananas. They are only good for you if you eat them properly. Here are some of the signs to look out for when eating too many bananas:
- Constipation – irregular and uncomfortable bowel movements
- Flatulence – a build-up of gas in your digestive system
- Abdominal pain – pain between your chest and groin
- Nausea – discomfort feeling in your stomach
- Cramps – painful muscle movements
- Vomiting – voluntary or involuntary ejection of food from the stomach through the mouth
- Bloating – feeling too full
- High blood pressure (hypertension) – unusually high blood pressure in the blood vessels
- Weight gain – an increase in weight
- Tooth decay – cavities in the hard surface of your teeth
- Headache – painful feeling in your head
- Nerve damage – impairment of motor, sensory, and autonomic nerves
- Migraine – a headache on one side of your head
Eat about two bananas daily, and don’t forget to complement them with other food and drinks for a well-balanced diet!
Conclusion
Are you surprised at how healthy bananas can be?
Now that you know the nutrients, vitamins, and minerals you can get from these fruits, you can ensure you nourish your body while satisfying your hunger and cravings.
In summary, these are the health benefits of bananas that you can enjoy:
- Regulate blood pressure.
- Promote digestion.
- Help with weight loss.
- Support heart health.
- Increase insulin sensitivity.
- Improves kidney health.
- Better exercise recovery.
- Hydrate your skin.
- Strengthen your bones.
- Prevent asthma, cancer, and diabetes.
- Enhance memory and mood.
- Boost immunity.
To reap the nutrients from bananas properly, remember to eat them in moderation. Limit your intake to about two bananas a day. Balance your diet with meat, seafood, vegetables, and other fruits for better overall health.
What do you think about the health benefits of bananas so far?
Suggested Recipes
Aside from eating fresh bananas, you can also try out other banana recipes to make better use of these fruits. These are some of my family’s favorite banana recipes at home:
- Banana Ice Cream
- Strawberry Banana Popsicles
- Banana Oatmeal Baby Food
- Banana Puff Puff
- Banana Porridge
- Banana Fufu
- Avocado Banana Milkshake
- Peanut Butter Banana Milkshake
- Chocolate Banana Bread
- Classic Banana Bread
- Strawberry Banana Milkshake
- Banana Strawberry Popsicles
- Oats Breakfast Smoothie
Start with one of these banana recipes to add bananas to your meals more often. You can serve these dishes and drinks to both the kids and adults to encourage them to eat healthy with bananas!
Frequently Asked Questions
Is it good to eat a banana every day?
Yes, it is good to eat a banana every day. However, limit your intake to about two bananas. Eating too many of these fruits can have side effects such as bloating, constipation, vomiting, and nausea.
What are the benefits of eating a banana?
When you eat bananas regularly, you take better care of your heart, kidneys, brain, bones, skin, and stomach. You can boost your immunity, insulin sensitivity, digestion, endurance, and memory.
What is the best time to eat a banana?
According to Man Matters, eating bananas in the morning is best, but not on an empty stomach. Enjoy these fruits better with other healthy foods that you usually enjoy for breakfast.
Eating in the evening is also not suggested, especially if you have a cough or cold. Other than that, you can eat a banana any time of the day.
What is the world’s healthiest fruit?
Each fruit has its own set of benefits, and there isn’t a single fruit that has all the nutrients you need. Eating a balance of different fruits is best to keep you strong and healthy.
This post may contain general information and does not constitute professional medical advice. Always seek information or advice from a qualified medical professional. Please read the full disclaimer for details.
