Banana trees are trees that usually grow in tropical regions, especially in Southeast Asia, but they can be grown all over the world as they are able to grow in warm climates.
Bananas of all types and shapes are considered a delicious and healthy fruit, which is characterized by containing many essential nutrients and vitamins. The benefits of bananas for the body are varied, including improving digestion, maintaining heart health, and contributing to weight loss.
In the following text, we discuss all about the nutritional value of bananas and their health benefits, as well as the harms of eating too many bananas.
Table of Contents
11 Benefits of bananas
The benefits of bananas are numerous, as they are one of the best natural sources of energy, simple sugars and important minerals for the human body:
1. Optimize blood sugar levels
Eating bananas helps regulate sugar in the body and is a healthy choice for diabetics. The benefits of bananas for diabetics can include the following:
- Bananas have a low glycemic index, which means that eating them will not cause blood sugar levels to rise in a rapid and unhealthy way, and the glycemic index of bananas can vary depending on their degree of maturity, which ranges between 48-54.
- Bananas contain resistant starch and dietary fiber, which can help regulate blood sugar levels after meals, and eating a high-fiber diet reduces the risk of type 2 diabetes.
- Eating bananas improves insulin sensitivity because they contain large amounts of resistant starch.
- The resistant starch in bananas helps to reduce appetite and increase satiety, which in turn helps to control weight and reduce the risk of diabetes.
2. Keeping your heart healthy
Bananas support heart health because they contain the following nutrients:
- Potassium, a mineral that promotes heart health by maintaining a regular heartbeat, controlling high blood pressure, and minimizing the effect of sodium on blood pressure.
- Magnesium, whose intake promotes heart health and whose low levels are associated with an increased risk of heart disease, high blood pressure, and high blood lipid levels.
- Fiber, which can help reduce LDL cholesterol levels and lower the risk of cardiovascular disease.
- Antioxidant flavonoids, which reduce free radical damage, including reducing the risk of heart disease.
3. Supporting digestive health
Bananas are good for digestive health and eating them can help minimize various colon issues. The benefits of bananas for the digestive system can include the following:
- Improving digestion, as it contains dietary fiber that regulates bowel movements.
- Prevention of constipation, as green bananas or yellow bananas contain a good percentage of pectin fiber that helps to soften stools and prevent constipation.
- Promote the growth of beneficial bacteria in the intestines, thanks to the resistant starch it contains.
- Reducing the risk of colon cancer, a benefit of bananas that is also likely due to the pectin fiber.
Bananas are also one of the best foods to eat when suffering from diarrhea, as they help replace lost water and electrolytes, such as potassium. They are also recommended as a snack in the case of Crohn’s disease and colitis.
4. Preventing kidney disease
The benefits of bananas in improving kidney health and preventing kidney disease are due to the fact that they are a rich source of potassium, which is useful in maintaining blood pressure and healthy kidney function, and eating potassium-rich bananas in the early stages of chronic kidney disease can help reduce blood pressure and slow the progression of the disease.
However, large amounts of bananas and potassium should be avoided in advanced stages of kidney disease that require dialysis, as this can have a negative impact on the patient’s health.
The benefits of bananas for the kidneys can also include the potential for the potassium in bananas to reduce the formation of kidney stones as the individual ages.
4. Improving memory and mood
Bananas contain tryptophan, an amino acid that can play a role in preserving memory, enhancing the ability to learn and remember, and is important for regulating one’s mood.
Also, bananas contain vitamin B6, low blood levels of which can be associated with an increased risk of depression.
5. Cancer prevention
Reducing the risk of cancer, especially leukemia, is also a potential benefit of bananas, likely because they contain many antioxidants, such as vitamin C, which reduces oxidative stress and its damage to the body’s cells, in addition to the lectin protein that works to prevent the growth of leukemia cells.
Also, eating bananas can help stimulate the production of blood cells, as well as increase the production of tumor necrosis factor, which contributes to the elimination of cancer cells.
6. Reduce inflammation
Bananas can help fight inflammation and reduce the risk of chronic diseases caused by chronic inflammation, such as rheumatoid arthritis, Crohn’s disease, and ulcerative colitis, because they contain flavonoids, such as quercetin, which work to fight free radicals and minimize their damage to the immune system
7. Rich in calories
One of the benefits of bananas is that it is one of the calorie-rich fruits, as 100 grams of it contains approximately 89 calories, in addition to being rich in antioxidants, vitamins and minerals necessary for the human body.
8. Preventing constipation
The high content of soluble fiber, especially pectin, and a high percentage of water, as 75% of its mass is water, makes it contribute to facilitating bowel movement and digestion in the body.
It also contains many simple monosaccharides that encourage the secretion of many enzymes that facilitate digestion and thus have a great role in preventing and treating constipation.
9. Maintaining a healthy weight
It is common knowledge among people that bananas are rich in starches and sugars may be a cause of weight gain and obesity, so we find that many people prevent themselves from eating them just because they have started their diet plan, but they don’t realize how much benefit and fiber they may lose while this may be a tool that helps them feel full and lose weight in a healthy way.
However, they do not realize how much benefit and fiber they may be losing, while this may be a tool that helps them feel full and lose weight in a healthy way, and bananas contain a large amount of water and soluble fiber that helps to feel full and thus reduce food later in the day, which may be rich in calories.
Of course, taking into account that one serving of bananas, which is approximately equal to a small banana, which is considered a single serving of fruit, gives a person approximately 60 calories, so we must plan an appropriate calorie diet that includes bananas during snacks and within the calculated amount that ensures the maintenance or attainment of a healthy weight.
10. Helping you fall asleep
The benefits of eating bananas before bed are to make sleep more restful, as bananas provide many nutrients that help you sleep well at night, including:
- Potassium, which reduces muscle cramps during the night.
- Magnesium, which helps with relaxation.
- Tryptophan, which aids sleep and regulates the natural sleep cycle.
11. Rich in minerals
In addition to all that, fresh bananas are one of the richest fruits in minerals, such as:
- Iron, copper, magnesium and manganese, which are essential for blood, strengthening bones and maintaining heart health.
- It is known to be one of the main sources of potassium, as potassium helps regulate blood pressure, heart rate, cell maintenance, and various vital processes.
Nutrients in bananas
Bananas are a good source of vitamin C and potassium, which benefits heart health and lowers blood pressure in patients with high blood pressure. One medium-sized banana contains approximately 14% of the recommended daily intake of manganese and 33% of the recommended daily intake of vitamin B6.
Bananas, like many fruits and vegetables, contain various types of bioactive plant compounds, including the neurotransmitter dopamine. Bananas also contain antioxidant flavonoids, most notably catechins, which are associated with many health benefits, the most important of which is reducing the risk of heart disease; a review published in the British Journal of Nutrition in 2014 showed that eating several types of flavonoids may significantly reduce the risk of cardiovascular disease
Here’s a table summarizing the nutritional content of bananas per 100 grams of fresh fruit:
| Nutrient | Amount (per 100g) |
|---|---|
| Calories | 89 kcal |
| Water | 74.9 g |
| Protein | 1.1 g |
| Total Fat | 0.3 g |
| Carbohydrates | 22.8 g |
| Sugar | 12.2 g |
| Dietary Fiber | 2.6 g |
| Potassium | 358 mg |
| Magnesium | 27 mg |
| Vitamin C | 8.7 mg |
| Vitamin B6 | 0.4 mg |
| Calcium | 5 mg |
| Iron | 0.3 mg |
Benefits of bananas for women:
Bananas are rich in vitamin B6, potassium, and tryptophan, so eating them before or during your period can help relieve cramps, improve your mood, relieve symptoms of depression and stress, and reduce fluid retention and bloating.
Benefits of bananas for men:
Bananas help a lot to improve the sex life of men, and the benefits of bananas for sex can include the following:
- Maintaining the production of testosterone in the testicle, because it contains potassium, a deficiency of which leads to low testosterone production.
- Strengthening libido, as it is rich in tryptophan, which boosts serotonin levels, which improves mood and increases libido.
- Increase the body’s energy and improve blood circulation, because it contains carbohydrates.
Benefits of bananas for babies
Bananas are a suitable option that babies can easily eat at the beginning of the solid food phase, as they are characterized by their sweet taste, can be easily mashed, and contain many nutritious elements for all stages of life, as bananas contain different amounts of vitamin A, vitamin C, vitamin D, vitamin K, B-group vitamins, folate, and cholesterol. Bananas contain different amounts of vitamin A, vitamin C, vitamin D, vitamin K, B-group vitamins, folate, choline, calcium, iron, magnesium, phosphorus, copper, manganese, and selenium. In addition, bananas do not need to be cooked, refrigerated, or washed
Benefits of bananas for menstruation:
Bananas can be added to the diet during the menstrual cycle, as bananas contain potassium and vitamin B6, which reduce fluid retention and bloating, and the lack of potassium in the body may increase cramps caused by menstrual cramps, so eating bananas may reduce the symptoms of premenstrual syndrome.
Benefits of Bananas for Pregnancy
Bananas contain many nutrients that pregnant women can benefit from, including vitamin B6, vitamin C, potassium, and fiber. The benefits of bananas for pregnant women can include relieving constipation, due to their high fiber content, as well as relieving nausea, due to their vitamin B6 content, making them an ideal snack for pregnant women who suffer from morning sickness
Benefits of bananas for athletes:
Bananas are one of the ideal foods for athletes, which is why they can be an excellent snack before, during, and after exercise. The benefits of bananas during exercise are due to the fact that they contain easily digestible carbohydrates that help reduce muscle cramps caused by exercise.
Eating bananas also helps replace electrolytes lost during exercise, including sodium, potassium, and magnesium.
Are there benefits to eating bananas at certain times
The benefits of eating bananas before bedtime
Bananas help increase melatonin levels in the body, which is the hormone secreted in response to darkness and causes drowsiness and a decreased sense of alertness, thus maintaining a healthy sleep pattern, as melatonin levels rise throughout the night, and decrease in the morning and during the day, and it is worth noting that eating foods with a high content of the amino acid tryptophan (English: Tryptophan)
may increase the amount of melatonin that is synthesized in the body, so it is potentially beneficial for having a good and healthy sleep pattern: A study published in the Journal of Pineal Research in 2013 showed that eating tropical fruits such as oranges, pineapples, or bananas increases the concentration of melatonin in the blood and also increases the concentration of antioxidants, so eating bananas at night may help you sleep better
Benefits of bananas on an empty stomach
It is believed that eating fruit on an empty stomach may provide the body with greater health benefits, but it is one of the myths that have spread through websites, and the reason for the spread of the misconception may be that eating fruit with a meal may slow down the digestion process, so it stays in the stomach longer and ferments, causing the formation of some annoying gas in the abdomen, but slowing the digestion process is beneficial, and does not cause food to ferment in the stomach.
Banana damage
Bananas are considered: one of the healthy foods if eaten in a moderate amount, and the safe amount of bananas that a person can eat varies according to his daily calorie, mineral, and vitamin needs, and according to the recommended portions of fruits per day, and in general; it is not recommended to eat more than two bananas per day; because it is necessary to diversify the sources of fruits eaten to ensure good nutrition.
Cautions for using bananas
Here are some of the contraindications to eating bananas:
- Beta-blocker medications can raise your blood pressure: Beta- These medications reduce the risk of complications associated with cardiovascular disease, and because bananas are also high in potassium, they should be consumed in moderation by people taking these medications so that their blood potassium levels do not rise too high. High potassium levels in the blood can be very harmful, especially for people with kidney issues, as their kidneys may not be able to remove excess potassium from the blood, and this can be very dangerous for them.
- Some people may experience itching, hives, swelling, wheezing, wheezing, or difficulty breathing when eating bananas. This is an allergic reaction to bananas and requires medical intervention, as it can lead to life-threatening anaphylaxis.
- Eating bananas can cause migraines in some people.
- Bananas contain sugar that leads to tooth decay, so you should maintain good dental hygiene when eating them.
- It has been found that about 30% to 50% of people with latex allergies are also allergic to certain plant foods, including bananas, so people with this type of allergy should be careful when eating bananas.
How to store bananas
Unripe bananas are usually kept out of the sun at normal room temperature for one or two days, after which they can be kept in the refrigerator in plastic bags for four to five days, knowing that they may become dark in color, but inside they are ripe and flavorful.
Fresh bananas are sweeter in taste and richer in nutritional value than unripe green bananas.
In conclusion
Bananas are rich in many nutrients, including potassium, vitamin C, and dietary fiber. However, you should avoid overeating bananas as it can increase the risk of many health issues.
