More than their flavor and texture, you will surely love how the health benefits of bananas can change your life!
The banana is an elongated and curved fruit that’s widely produced in Southeast Asia. Interestingly, they are classified as “false berries” because it has a single ovary rather than berries with multiple ovaries.
It is best known for its sweet and creamy flavor and soft and tender texture. Eating it raw already gives you a pleasant experience but you can also use the banana to make fruity drinks and dishes.
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Today, you will learn how good bananas are for your health and wellness. You won’t believe how these fruits can change your life with their nutrients and benefits. From now on, 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 banana has about 105 calories. You can definitely trust that the banana is a reliable source of energy for daily activities. Also, 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 banana has about 27 grams of carbs. If you want to get more carbs, then the banana is perfect for you.
Fiber
With about three 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. No wonder it helps with digestion and weight loss.
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
Do bananas have 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. 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 happy life:
Regulate blood sugar levels
Bananas are rich in soluble fiber that can keep your blood sugar levels in check. Whether you eat ripe or unripe bananas, you can be sure that you’re getting your daily dose of fiber.
With healthy blood pressure levels, you are protecting yourself from health problems like heart attacks, dementia, eye conditions, organ failure, and brain complications.
Promote digestion
Is banana good for digestion? Yes, it is. Bananas have starch and pectin that improve your digestion and metabolism. Eating bananas will also make you feel full yet less bloated.
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 foods? Well, bananas can be the solution to your cravings. You will surely 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. The energy you get from bananas will also be great for your workout sessions.
Support heart health
Take better care of your heart with the potassium and magnesium you can get from bananas. As bananas regulate your blood pressure, they also improve your overall heart health.
With the help of bananas, you can regulate your blood sugar, 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. Bananas can help with that!
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
One of the best ways to improve your kidney health is to eat bananas to get more potassium. Bananas have good effects on your kidneys, especially when avoiding kidney stones.
Your kidney will be less prone to inflammation and its effects, too. 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 go to 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
It’s always important to keep your skin healthy and glowing. It’s certainly a good thing that bananas can work wonders for nourishing and moisturizing your body and face all day long.
According to Style Craze, bananas can promote radiant skin and anti-aging to keep you feeling beautiful and fresh. They’re not just for health care but also for skincare!
Strengthen your bones
Live each day with a blast with strong bones that you can fortify with 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 sustain your joints. Indeed, you can better perform your daily tasks.
Prevent asthma, cancer, and diabetes
What health problems can you avoid with bananas in your diet? Some of them are asthma, cancer, and diabetes. 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 improving 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
What kind of bananas should you eat? Both ripe and unripe bananas are safe and healthy 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 quickly.
- 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
Eating too much of anything 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 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 cough or have a cold. Other than that, you can eat a banana any time of the day.
Are bananas a superfood?
Yes, they are! 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.
How many bananas should I eat a day for potassium?
The adult needs about 3,500 to 4,700 milligrams of potassium per day. To get the full amount of potassium from bananas, you need to eat about seven to ten medium-sized bananas.
Instead of getting your daily dose of potassium from bananas, prepare a balanced meal and include bananas. Otherwise, you may experience the side effects of bananas.
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.
