Bananas are inexpensive fruits available in all seasons. They are healthy, convenient and delicious, making them the must-have fruit for health-conscious people. In addition, bananas grow ubiquitously in many warm climates, making them available worldwide, though native to Southeast Asia. The most common banana type found in grocery stores is the Cavendish variety. This banana variety turns yellow, soft, and sweet as it ripes, though it starts firm and green. Bananas’ benefits range from weight loss, digestion, and heart health attributed to the essential nutrients present in the fruit.
Let us go through this article to list the top 28 science-based banana benefits in detail.
Importance of Banana Fruit:
The importance of eating a banana is attributed to the vital nutrients present in the fruit. It works exceptionally well for gut health because of the high amounts of fibre. Bananas also help increase haemoglobin count by helping in better absorption of iron. This fruit is also a rich source of Vitamins C and B6.
Bananas also help treat high blood pressure and cholesterol with the help of high amounts of potassium. In addition, banana stem juice helps flush out toxins from your body; the fruit helps treat constipation and stomach ulcers. At the same time, raw bananas keep irritable bowel syndrome at bay because they are rich sources of fibre (1).
Nutritional Value of Banana:
The nutritional content of bananas includes a variety of vitamins and minerals that offer several health benefits. In addition, these fruits are free of cholesterol, fat and sodium naturally. We have provided you with the nutritional content of one medium-sized banana (100 grams) and its Percent Daily Values (%DV).
- Calories: 89
- Total Fat: 0.3 g – 0%
- Saturated Fat: 0.1 g – 0%
- Polyunsaturated Fat: 0.1 g
- Monounsaturated Fat: 0 g
- Cholesterol: 0 mg – 0%
- Sodium: 1 mg – 0%
- Potassium: 358 mg – 10%
- Total Carbohydrates: 23 g – 7%
- Dietary Fibre: 2.6 g – 10%
- Sugar: 12 g
- Protein: 1.1 g – 2%
- Vitamin A: 1%
- Vitamin C: 14%
- Calcium: 0%
- Iron: 1%
- Vitamin D: 0%
- Vitamin B6: 20%
- Cobalamin: 0%
- Magnesium: 6%
Note:
- Percent Daily Values (based on a 2,000-calorie diet).
- The daily values may be high or low, depending on calorie needs.
Benefits of Banana Fruit for Health:
We have presented you with some of the significant health benefits of consuming Bananas regularly. Let us go through them:
1. Helps You Lose Weight:
Banana is good for weight loss by slowing down digestion and keeping you full because this fruit is a rich source of fibre. According to research, there is a chance of a 30% risk of weight gain with the help of boosting fibre. Therefore, as a part of a healthy diet for weight loss, eat up at least one banana per day. Along with fibre, banana also contains starch that controls blood sugar levels.
Morning Banana Diet is a perfect way to achieve weight loss. Although its name is diet, you don’t have to count calories or follow strict meal plans. While aware of your hunger, this diet encourages you to eat fruit while 8 PM is the limit to finish dinner. The only thing you have to remember is that you will have to stop eating lunch and dinner when you are 80% full. However, there is no concrete proof that this diet works.
2. Helps Boost Testosterone Levels:
Bananas might help boost testosterone levels because of an enzyme called bromelain. In addition, this fruit has antioxidants and gives you high energy levels, which makes it a perfect snacking option.
3. Good for Your Skin:
Potassium and manganese are abundant in bananas, which play an essential role in keeping your skin healthy and soft. Manganese helps increase collagen production, removing ageing signs on your skin while softening it. Potassium present in Bananas enhances blood and oxygen flow to the skin. It also makes your skin bright and glowing.
4. Make Your Hair Stronger and Thicker:
Banana benefits for hair include making them thicker and more robust because it has high amounts of folic acid. It also keeps your hair hydrated and moisturized (2). Banana also helps improve hair health with the help of potassium and other natural oils.
Read: Tasty Varieties of Bananas in India
5. Good for Your Heart Health:
According to a report by Harvard Medical school, heart rhythm is caused by low potassium levels. But since, Bananas can counteract this problem because it is a rich source of potassium (3). Low levels of potassium might lead to heart palpitations (hypokalemia). In addition, the heart’s contraction and expansion depend on potassium since the heart is a smooth muscle. According to new research, you can reduce the risk of heart attack by a third by consuming a single banana. To maintain heart health, consuming potassium must be combined with regular exercise and a healthy diet.
Potassium also has a positive effect on blood pressure by reducing water retention. It also helps relax the walls of the arteries by flushing out sodium from the body.
6. Improve Digestion (Gut Health):
Bananas help you restore normal bowel function because these fruits are rich sources of fibre. Rich in both soluble and insoluble fibre, Bananas aid in smooth bowel movement by adding bulk to your stool. Soluble fibre helps you maintain the health of your intestines and keep you full for longer. It also keeps your blood sugar levels in a healthy range by slowing down the absorption of fats and carbs.
In addition, fully ripened bananas effectively treat digestive issues because they are a rich source of fructooligosaccharides that improve gut health by feeding the gut’s friendly bacteria. Green bananas can help treat constipation because it is rich in resistant starch (4). It can also help ease heartburn because it is naturally low in acids.
7. Boost Brain Function:
Banana benefits brain and mental health because it is a rich source of vitamin B6. Higher concentrations of vitamin B6 performed better in memory tests, as per one study by Tuft University. And Bananas facilitate the electrical activity between the brain’s nerve cells with the help of magnesium. Furthermore, the fruit helps prevent brain conditions like epilepsy and Parkinson’s disease because it is a rich source of manganese (5)(6). Therefore, regular consumption of bananas helps with improving nerve function and brainpower.
8. Benefits Your Bones:
The potassium in bananas positively benefits bones, according to the National Osteoporosis Foundation (7). In addition, these fruits are also good sources of silicon that contribute to bone health, as per certain preliminary studies (8). Another nutrient essential for bone structure is magnesium which is present in high amounts in Bananas. Intake of potassium has shown improvement in bone density in senior women. It also reduces osteoporosis risk with long-term potassium intake (9).
9. Helps in Boosting Height:
One of the prominent Banana benefits because it is a rich source of healthy probiotic bacteria and minerals like potassium, manganese and calcium. All these nutrients play an essential role in boosting height in various ways. In addition, banana also helps retain the concentration of calcium in bones by neutralizing the harmful impact of sodium on bones.
10. Good for Kidney Stones:
The banana benefits for the kidneys are attributed to potassium (10). Therefore, bananas could be incredibly healthy to keep your kidneys healthy because they are excellent dietary sources of potassium. But people on dialysis or with late-stage kidney disease need to restrict their potassium intake. If you come under these categories, consult your healthcare team before increasing your potassium intake (11).
11. Boost Your Immune System:
Banana is good for immunity and improves it by protecting cells from damage during chemical reactions because the fruit contains copper. In addition, high amounts of vitamin C stimulate the production of white blood cells. Folate is another crucial nutrient in bananas which helps regulate the immune response with the synthesis of cytokines.
Bananas also have high amounts of magnesium, which plays a prominent role in the functioning of the immune system, as per another report (12). In addition, potassium also enhances immunity which is high in Bananas.
12. Improve Blood Sugar Levels:
Compared to other nutrients, carbohydrates raise blood sugar levels faster. For example, 93% of a Banana’s calories come from carbs in starch, fibre, and sugar. But that doesn’t mean Bananas aren’t suitable for people with diabetes. Instead, this is because this fruit has high amounts of fibre which helps the absorption of carbs and slows down digestion. This, in turn, helps regulate blood sugar levels preventing blood sugar spikes (13).
Depending on the ripeness of the banana, its GI ranges from 42 to 62, meaning it has a low glycemic load. In addition, unripe bananas contain resistant starch that controls blood sugar levels by acting like fibre. It also prevents sugar spikes and improves metabolic health by feeding gut-friendly bacteria.
13. High in Antioxidants:
The advantages of bananas are attributed to the several types of potent antioxidants that include amines and flavonoids (14). In addition, many health benefits like reduced risk of heart disease and degenerative illnesses are linked to these antioxidants by preventing oxidative damage (15)(16). However, free radicals can build up over time, causing harm to your body which antioxidants can only control.
14. Help You Feel Full Longer:
The benefits of banana fruit for health include keeping you full for longer because this fruit is a rich source of soluble fibre (17). The fibre slows down digestion by adding bulk to your digestive system. Additionally, for their size, bananas are relatively low in calories. Compared to processed or sugary boxed snacks, bananas make a more filling snack with low calories and high fibre. Since bananas are low in macronutrients, combine the fruit with protein-rich foods like Greek yoghurt or milk to make it more filling (18).
15. May Support Exercise Recovery:
Bananas are considered the perfect fruits for athletes. This is because it contains minerals like potassium and magnesium, which act as electrolytes and easily digested carbs (19). Unfortunately, during vigorous exercise, you lose electrolytes. Therefore, eating bananas might reduce exercise-related muscle cramps and soreness by resupplying your body with potassium and magnesium after sweating (20).
Read: Biggest Health Benefits of Artichoke
16. Controls High Blood Pressure:
Banana is a tropical fruit low in salt and has high potassium, making them a perfect fruit to treat blood pressure. It is also a healthy option that keeps your circulatory strain in control because Bananas are filled with calcium, magnesium and potassium. People experiencing the ill effects of hypertension can benefit from banana consumption because it utilizes potassium in this fruit. Banana controls blood pressure incredibly with the blend of calcium, potassium and magnesium (21).
17. May Help Relieve Asthma Symptoms:
According to a survey published in the European Respiratory Journal, bananas might help children with asthma by decreasing wheezing. In addition, a banana might help improve lung function because it is a rich source of potassium and antioxidants.
18. Reduces the Risk of Cancer:
A fully ripe banana has Tumour Necrosis Factor (TNF) in its skin that works towards eliminating abnormal cells. As a result, cancer risk is lowered significantly by boosting one’s immunity. It is also helpful in reducing the risk of various malignancies and intratumor with the help of dietary filaments and cell reinforcements. In addition, banana consumption reduces the risk of colorectal cancer, as per a study (22). The antioxidant phenolic compounds in Bananas are credited for this benefit.
19. Good Source of vitamin C:
Besides many other vitamins and minerals, banana has high amounts of Vitamin C. You will be able to get 33% of the Daily Value of vitamin C in one medium-sized banana.
20. Relief From Acidity:
The minerals and vitamins in bananas help you get relief from acidity by bringing down the causes of heartburn. These fruits also give you a soothing relief to heartburn by acting as a natural antacid effect. You will experience instant relief from heartburn and acidity by eating a banana.
21. Useful in the Treatment of Anaemia (Banana + Honey):
The medicinal uses of bananas include using them in treating anaemia. An ideal dose of folic acid treats Anemia, especially during pregnancy. And Bananas have high amounts of folic acid in the form of vitamin B. Folic acid promotes the fetus’s health by preventing Anemia in pregnant women (23).
Bananas also help with the proper absorption of iron since it has high amounts of vitamin C. Vitamin B12 in bananas helps deal with pernicious Anemia. In addition, there is an increased absorption of iron with the help of copper.
22. Bananas Support Healthy Eyes and Vision:
The benefits of banana fruit are widespread, including supporting healthy eyes and vision. Bananas have carotenoid that converts fruits and vegetables into Vitamin A, which plays an essential role in boosting eye health and preventing vision-related issues. In addition, bananas protect the eye membranes and offer light to the cornea, attributed to Bananas.
23. Relieves Menstrual Pain:
Menstrual cramps are a common problem every woman faces. The inflammation and pain trigger the uterine muscles that cause contractions because of the hormones. This results in menstrual cramps in women, which might last up to seven days.
The potassium in Bananas helps relax the uterine muscles during periods by acting as a muscle relaxant. In addition, bananas are rich sources of vitamin B6 and potassium that can stop you from feeling bloated by preventing water retention. You can also deal with the cramps triggered by menstruation with the consumption of Bananas.
24. Gets Rid of Hangover:
If you are looking for a natural solution to get rid of a hangover, a Banana is a perfect solution. Consumption of alcohol causes dehydration because there is a loss of potassium. So a quick fix for a hangover is a banana milkshake with honey. This is because banana helps replenish the depleted sugar levels calming your stomach. At the same time, your body gets rehydrated with the help of milk (24).
Bananas are rich sources of vitamins B1 and B6 that help improve hangover symptoms since alcohol consumption can lead to a fall in these vitamins. Bananas also treat a hangover with the help of glucose and electrolytes.
25. Helps to Remove Wrinkles from Your Face:
Banana benefits for the skin include tackling the wrinkles from your face efficiently with the help of nutrients present in the fruit. Here is an excellent facemask you can make with a banana that helps make your skin youthful, fighting wrinkles.
- Mash 1/4th banana in a bowl and add one tbsp of rosewater to it.
- Now apply the paste to your face and neck evenly.
- Let it remain for half an hour.
- Use lukewarm water to wash your face.
26. Treats Acne:
Banana peel is genuinely a blessing in disguise for people suffering from acne. Banana peels help eliminate excess oil with the help of starch. In addition, it reduces redness and swelling and fades scars with vitamins present in the fruit. Here is how you can use banana peel to treat acne:
- Take a piece of banana peel.
- Gently rub the inside of the peel in the area affected with acne.
- Repeat the procedure till the peel turns brown or for about five minutes.
- Use lukewarm water to cleanse your face.
- For best results, repeat the process at least three times.
27. Cures Piles:
The benefits of eating Bananas on an empty stomach include treating haemorrhoids, according to the Pacific College of Oriental Medicine (25). Haemorrhoids, when left untreated, can result in piles. Therefore, three bananas a day can be good for bleeding haemorrhoids.
28. Battles Stomach Ulcers:
The usefulness of bananas includes battling stomach ulcers by fortifying the cells shaping the stomach lining. In addition, the compounds present in the fruit defeat the harmful effects of hydrochloric acids found in the stomach b acting as a barrier. These fruits also keep your stomach walls safe and healthy by working against the ill effects of harmful bacteria in the stomach lining. Banana also helps in disposing of microscopic organisms in the stomach that shields the stomach from ulcers with the help of Protease.
Read: What are the Benefits of Dates?
How and When to Eat Bananas?
You can eat a banana as a whole, but you don’t have to stick with one type of eating. There are several ways a person can eat the fruit, and here we have listed a few innovative ideas:
- Yellow bananas are ideal for breakfast because they boost energy with natural sugar.
- Athletes opt for bananas during pre and post-workout.
- You can eat a yellow banana at night because it helps regulate sleep with the production of serotonin with the help of essential amino acids present in the fruit.
- Serotonin in Bananas treats insomnia, anxiety, and other mood issues by acting as a natural anti-depressant.
- Banana chips are excellent snack options enjoyed by both kids and adults alike.
How to Incorporate Bananas into Your Diet:
Here are some ways you can incorporate bananas into your diet to get the maximum benefits of the fruit:
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- Add bananas to your oatmeal as a healthy breakfast option.
- Boiled green bananas can help with the proper functioning of your kidneys.
- You can use raw bananas to prepare curry, kebabs, korma, pakoras, etc.
- Smoothies, milkshakes and energy bars are other delicious ways to consume bananas.
- You can eat Red bananas as a fruit whole and reap the benefits of the fruit.
- You can give mashed and pureed bananas to toddlers.
- Ealichi or Yelakki bananas taste similar to regular bananas but are sweeter, small in size and taste delicious.
Side Effects of Eating Too Many Bananas:
Although there are several benefits of eating a banana, excessive consumption of this fruit might cause the following side effects:
- Excess bananas can cause headaches because the amino acids present in this fruit can dilate blood vessels. They might also cause sleepiness because bananas contain tryptophan.
- Suppose you don’t rinse your mouth properly after the consumption of Bananas. In that case, it might cause tooth decay because there are high amounts of sugar in Bananas.
- Consuming Bananas in excess gives your body high amounts of potassium, resulting in muscle weakness and irregular heartbeat, the symptoms associated with hyperkalemia.
- There is a chance of increasing blood sugar levels in our bodies with the excess consumption of bananas. This is because the sugar levels of the fruit are on edge, even though it has fibre to counter this effect.
- It is better to reduce the consumption of bananas if you are suffering from a kidney disorder. There is a chance of getting heart complications when damaged kidneys allow potassium buildup in the blood.
Bananas are available during all seasons and are the most widely consumed fruits. This fruit has several health, skin and hair benefits and is tasty. The best way to get the help of the fruit’s potassium and vitamin content is by incorporating bananas into your diet. So without further ado, add bananas to your diet and reap all the benefits. Don’t forget to let us know if you found this article helpful!
Disclaimer: The information provided in this article is based on pure research and not a replacement for professional advice. The website is not responsible for the accuracy and authenticity of this information.
1. Is It Safe to Consume Bananas During the Night?
Ans: Consuming Bananas during the night might help you sleep well by causing a relaxing effect on your muscles. But in a single day, it is best to restrict yourself to eating five to six bananas. This is because there might be a spike in the potassium levels in your body if you eat more than six bananas.
2. Is It Beneficial to Eat Bananas After a Workout?
Ans: Yes! Bananas help rebuild damaged muscles by replenishing the body’s glycogen with the help of carbs present in the fruit. This can be very beneficial after a workout.
3. Is a Ripe Banana Better or an Unripe Banana?
Ans: Ripe bananas have a higher concentration of antioxidants and are easier to digest. But they can be a concern for patients with diabetes because of the high concentration of sugar in them.
Unripe bananas are a good option for people trying to avoid foods high in sugar because they are high in resistant starch. Although they improve colon health, they have antioxidants in a lower concentration.
