health benefits
The following section explains some of the possible health benefits of bananas. This nutritional information comes from the Department of Agriculture's U.S. Department of Agriculture (USDA) FoodData central database.
Daily needs are from the 2015-2020 Dietary Guidelines for Americans. These are for adults, but they are approximate because values vary depending on a person's age and gender.
blood pressure
The American Heart Association (AHA) encourages people to lower their salt, or sodium, intake and increase their consumption of foods containing potassium. Potassium can help control blood pressure and reduce stress on the cardiovascular system.
According to nutritional information from the above sources, a medium banana provides nearly 9% of a person's daily potassium needs.
asthma
A 2007 study suggests that eating bananas may help prevent wheezing in children with asthma. One reason may be the antioxidant and potassium content of bananas. However, more research is needed to confirm these findings.
cancer
Laboratory investigations have shown that lectins, a protein found in bananas, may help prevent the growth of leukemia cells.
Lectins act as antioxidants. Antioxidants help the body eliminate molecules called free radicals. If too many free radicals accumulate, cell damage can occur, which can lead to cancer.
In 2004, researchers noted that children who consumed bananas, orange juice, or both appeared to have a lower risk of developing leukemia.
The study's authors believe this may be due to the vitamin C content, as it also has antioxidant properties.
heart health
Bananas contain fiber, potassium, folate and antioxidants such as vitamin C. All of these support heart health.
A 2017 review found that people who followed a high-fiber diet had a lower risk of cardiovascular disease than those who followed a low-fiber diet. Those who consumed more fiber also had lower levels of low-density lipoprotein (LDL), or "bad" cholesterol.
diabetes
The American Diabetes Association recommends eating bananas and other fruits because they contain fiber. They note that eating fiber can help lower blood sugar levels.
A 2018 review by the authors concluded that eating a high-fiber diet can reduce the risk of developing type 2 diabetes and may lower blood sugar in people who already have the disease.
digestive health
Bananas contain water and fiber, both of which promote regularity and promote digestive health. One medium-sized banana provides about 10% of a person's daily fiber needs.
Bananas are also part of what is known as the BRAT diet, which some doctors recommend for treating diarrhea. BRAT stands for bananas, rice, applesauce and toast.
Diarrhea causes loss of water and electrolytes (such as potassium). Bananas can replace these nutrients.
According to a 2012 study, high-fiber foods can trigger bloating, gas, and stomach cramps in people with inflammatory bowel disease (IBD). However, the authors concluded that bananas may improve symptoms.
The Crohn's and Colitis Foundation of America recommends bananas as a snack in their diet plan.
Maintain memory and boost mood
Bananas contain tryptophan, an amino acid that can help preserve memory, improve a person's ability to learn and remember things, and regulate mood.
Potassium
Bananas are rich in the mineral potassium. Potassium helps maintain and regulate fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells.
Potassium also helps muscles contract and nerve cells respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure.
Potassium may reduce the risk of kidney stone formation as you age. In turn, healthy kidneys ensure that the body has the right amount of potassium.
One medium banana contains 422 milligrams (mg) of potassium.
It's best to try to get potassium from dietary sources, such as bananas. Otherwise, potassium supplements can be purchased online.
Nutrition
| nutrient | Amount of one medium banana | Daily adult requirements |
| Energy (calories) | 105 | 1,800–3,000 |
| Carbohydrates (grams) | 27, including 14.4 grams of sugar | 130 |
| Fiber (grams) | 3.1 | 25.2–33.6 |
| Protein (grams) | 1.3 | 46–56 |
| Magnesium (mg) | 31.9 | 320–420 |
| Phosphorus (mg) | 26 | 700 |
| Potassium (mg) | 422 | 4,700 |
| Selenium micrograms (mcg) | 1.9 | 55 |
| Choline (mg) | 11.6 | 425–550 |
| Vitamin C (mg) | 10.3 | 75–90 |
| Folic acid (mcg DFE) | 23.6 | 400 |
| β-carotene (mcg) | 30.7 | no data |
| Alpha carotene (mcg) | 29.5 | no data |
Alpha and beta carotenes, selenium, choline and vitamin C all have antioxidant properties.
Bananas in the diet
Bananas will ripen stably at room temperature. To ripen faster, one can try placing them in paper bags.
Refrigerated bananas will ripen more slowly. The skin of the banana will darken in the refrigerator, but the banana itself will keep longer.
Service and food tips
Here are some tips for using bananas:
- Add a banana slice to your breakfast cereal or oatmeal for a more nutritious breakfast.
- Mash ripe bananas and use them as a substitute for butter or oil in baked goods.
- Add mashed bananas to muffins, cookies and cakes for a natural sweetness.
- Add bananas to smoothies.
- Take a banana to work or school for a healthy, portable snack.
Other banana products
Other banana products include banana chips and banana powder.
People should check labels on processed products before purchasing as they may contain added sugar, salt or fat.
Plantain is a delicious cousin of the banana popular in Central America. Plantains need to be cooked before people can eat them. Plantain tablets are also available for purchase.
risk
Beta-blockers : Doctors often prescribe these medications to reduce the risk of complications related to cardiovascular disease. Beta blockers can increase potassium levels in the blood.
Consuming too much potassium may be harmful to people with compromised kidneys. If the kidneys are unable to remove excess potassium from the blood, it can be fatal. People taking beta-blockers should eat high-potassium foods, such as bananas, in moderation.
Allergies : Bananas may trigger allergic reactions in some people. Anyone who experiences itching, hives, swelling, wheezing, or difficulty breathing should seek medical help immediately. Severe reactions can lead to anaphylaxis, which can be life-threatening.
Migraines : Bananas may trigger migraines in some people.
generalize
It's important to note that while the nutrients in bananas may promote health and prevent disease, eating bananas may not affect everyone equally.
However, a diet rich in fresh fruits and vegetables will provide a range of essential nutrients that help maintain good health.
