Bananas are one of the most widely consumed fruits. You may like peeling off the thick yellow peel, and enjoying the banana inside, but at the same time your doing something good for your body. Read on for the surprising health benefits of bananas from their primary nutrients.
Nutritional Content of Bananas
This table shows the nutritional content of a medium-sized banana weighing about 120 grams, or 4.2 ounces.
| Nutrient | Amount | % of RDI |
|---|---|---|
| Calories | 105 | 5.3% |
| Carbohydrates | 27g | 9% |
| – Sugars | 14g | |
| – Fiber | 3g | 12% |
| Protein | 1.3g | 2.6% |
| Fat | 0.4g | 0.6% |
| Vitamin B6 | 0.4mg | 20% |
| Vitamin C | 10.3mg | 17% |
| Potassium | 422mg | 12% |
| Magnesium | 32.4mg | 8% |
| Folate | 23.6mcg | 6% |
| Riboflavin (Vitamin B2) | 0.1mg | 5% |
| Niacin (Vitamin B3) | 0.8mg | 4% |
| Iron | 0.3mg | 2% |
| Calcium | 6.6mg | 1% |
Note that the % of RDI is based on an adult’s recommended daily intake, assuming a 2000 calorie diet. Actual needs may vary depending on age, gender, activity level, and other factors. Also, the nutritional content of bananas can vary depending on the ripeness and size of the fruit.
Health Benefits of Bananas
Potassium – Heart Health
Bananas are best known as a great source of potassium, challenging potatoes as the most well-known potassium source. So, bananas are great for heart health due to this high potassium content. Potassium helps regulate blood pressure, which reduces the risk of heart disease and stroke. Bananas also contain fiber and other nutrients that can help lower cholesterol levels, another risk factor for heart disease. Potassium is an important mineral that helps regulate blood pressure and heart function.
Immune System Support – Vitamin C
Bananas are a good source of vitamin C, which is an essential antioxidant that helps protect the body from damage caused by free radicals.
Digestive Health – Fiber
Bananas are a rich source of dietary fiber, which has a lot of benefits, including promoting good digestive health and potentially reducing the risk of colon cancer. Bananas also contain enzymes that help break down carbohydrates, making them easier to digest.
May Improve Your Mood
Bananas are a good source of vitamin B6, , which is important for brain development, immune function, and metabolism. It also helps the body produce serotonin, a neurotransmitter that has potential to regulate mood. So you might improve your mood since eating bananas can help reduce stress and anxiety and promote feelings of happiness and well-being.
Magnesium
Bananas are a good source of magnesium, which is essential for bone health. Magnesium helps the body absorb calcium and is important for bone density and strength. So, getting magnesium, including from bananas may help prevent osteoporosis and other bone-related conditions.
Weight Management
Bananas are relatively low in calories but high in fiber and other nutrients, making them an good food for dieting and weight management. The fiber in bananas helps keep you feeling full for longer periods, reducing the likelihood of overeating or snacking on unhealthy foods.
Recipe Ideas For Bananas
Bananas can be used in a wide variety of recipes, or just eaten plain. Here are some ideas to get you started:
Banana smoothie: This author’s favorite. Blend a banana with some skim milk, yogurt, and optionally, ice for a quick and easy breakfast or snack.
Banana bread: This classic recipe is also can be a use for bananas that have become overripe. You can also try chopping up some almonds or other nuts and adding them in for a tasty and nutty flavor addition.
Banana oatmeal: Add sliced bananas to your morning oatmeal for added sweetness and texture.
Banana pancakes: Mash a ripe banana and mix it into your pancake batter for a fruity twist on a breakfast favorite.
Banana pudding: Layer sliced bananas with vanilla pudding and whipped cream for a delicious dessert.
Banana muffins: Similar to banana bread, but in individual muffin form, making it a great option for on-the-go breakfasts.
Banana chips: Slice bananas thinly and bake them in the oven for a crunchy snack.
Banana and peanut butter toast: Toast a slice of bread, spread peanut butter on top, and add sliced bananas for a satisfying and protein-packed breakfast.
Disadvantages of Bananas
While bananas are a popular fruit and are often touted for their health benefits, there are a few potential disadvantages to consider:
Sugar: Bananas for sweet fruits, bananas have a relatively low sugar content. However, a medium-sized banana still has around 14 grams of sugar. So, if you are reducing your sugar intake, you may need to limit your consumption of bananas.
Can cause constipation: Some people may find that bananas cause constipation, particularly if they are not ripe enough or if they are consumed in large quantities.
Allergies: While rare, some people may be allergic to bananas, which can cause symptoms such as hives, swelling, and difficulty breathing.
Environmental concerns: Bananas are typically grown in monoculture, which can lead to soil degradation and other environmental problems. Additionally, bananas are often transported long distances, which can contribute to carbon emissions and climate change.
Not suitable for certain diets: Bananas are not suitable for some diets, such as the ketogenic diet, as they are relatively high in carbohydrates. Additionally, some people may need to avoid bananas due to their high potassium content, such as those with kidney problems or taking certain medications.
All in all, many people find bananas to be delicious, and they are packed with numerous health benefits.