15 Amazing Health Benefits of Bananas

Inexpensive, convenient, and delicious, bananas are one of the top fruits you can add to your daily diet to improve the nutrition level in your body. This fruit contains antioxidants, fibre, vitamin C, and other useful compounds that your body needs to fight diseases and maintain good health.

Apart from this, there are several health benefits of bananas, too. For instance, it helps control your blood pressure level, improve stamina, and induce weight loss. To learn about these advantages in detail, keep reading this piece.

Team Digit

Health Benefits of Bananas
Nutritional Values of Bananas
How to Include Bananas?
Side Effects of Overeating
Who Should Avoid?
Frequently Asked Questions

Top 15 Health Benefits of Bananas

Banana is a fruit that almost every individual enjoys in their salad, dessert and other recipes. Not only this, but people also enjoy having it raw. As a result, their body keeps getting essential nutrients, and they enjoy the following benefits of eating bananas:

1. Boosts Energy

By consuming bananas, you are providing your body with fructose, glucose and sucrose, which are the common energy sources for the body. In other words, when glucose and fructose are absorbed in the bloodstream, it releases energy and gives a boost to your stamina. However, sucrose takes time to absorb, thus ensuring there is no sudden spike in sugar level in the body or abrupt drop.

2. Improves Digestion

One of the biggest benefits of eating bananas every day is that it helps you maintain your digestive health by replenishing the body with both soluble and insoluble fibre. Moreover, the large quantities of dietary fibre in bananas improve digestion function. Additionally, the resistant starch that bananas provide to your body replenishes gut health in your body by providing it with good bacteria and even softening your stool. Also, it helps prevent hyperacidity problems by protecting the inner linings of your stomach from developing an ulcer. Lastly, it regulates intestinal movements for better digestion.

3. Improves Memory

Banana also boosts your intellectual capacity by providing your body with enough potassium and magnesium. While potassium helps stay more alert and receptive, magnesium improves focus. As a result, you are able to remember more and with clarity.

4. Maintains Heart Health

Among all the other advantages of eating bananas, this one is very uncommon, but this fruit also helps in maintaining better heart health. It is because of the presence of minerals, potassium and electrolytes essential for a happy heart. Moreover, since banana is high in potassium and low in sodium, it also controls your blood pressure level. Thus, it protects you from cardiovascular diseases. In fact, by having one medium size banana, you can meet 10% of the daily potassium requirement of your body.

5. Keeps You Happy

The concept behind being happy is when the amount of serotonin in your body is high, you feel light, and your mood gets enhanced. While it is not found in many foods, bananas are a rich source of serotonin. Thus, eating lots of bananas releases enough happy hormones, which keep you happy. Apart from this, bananas also provide your body with tryptophan which is directly related to improving your sleep cycle. So, if you are someone who has insomnia or an irregular sleep cycle, eating this fruit can help. The presence of vitamin B gives you a calming effect which in turn helps you sleep.

6. Promotes Weight Loss

There are also weight loss advantages of bananas as they are low in calories and high in fibre. So, while low calories help maintain a lower weight, high fibre induces a weight loss situation. In addition, by consuming unripe bananas, you are also providing your body with resistant starch. Thus, your stomach feels full for a long time, and there is no urge to overeat.

7. Promotes Healthy Skin

Another benefit of bananas is that it meets 13% of your daily manganese needs to keep your skin young and healthy. It is a compound your body requires to produce collagen, which in turn protects your skin from damage and prevents the action of free radicals.

8. Maintain Bone Health

Bananas are not so high in calcium. So, how does it help maintain your bone health? It is because of the presence of a prebiotic 'Fructooligosaccharides'. This compound helps your body quickly absorb calcium, hence improving the bone health of your body.

9. Regulates Blood Sugar

Bananas contain dietary fibre and natural sugars that help regulate blood sugar levels. The soluble fibre slows down digestion, which helps in the gradual release of glucose into the bloodstream, aiding in stable blood sugar levels.

10. Enhances Mood and Reduces Stress

Bananas are rich in vitamin B6, which helps produce neurotransmitters like serotonin and dopamine. These neurotransmitters enhance mood and reduce stress levels, contributing to overall emotional well-being.

11. Supports Kidney Health

The potassium in bananas supports kidney health by reducing the risk of kidney stones and ensuring proper kidney function. Potassium helps in regulating fluid balance and preventing the formation of kidney stones.

12. Promotes Healthy Vision

Bananas contain vitamin A and other antioxidants that contribute to maintaining healthy vision. Vitamin A is essential for eye health and can help prevent age-related macular degeneration and other vision issues.

13. Boosts Immune System

The vitamin C and other antioxidants present in bananas help strengthen the immune system. Regular consumption of bananas can aid in improving overall immune function and reducing the risk of infections.

14. Reduces Muscle Cramps

Bananas are a good source of potassium and magnesium, which are important for muscle function and can help reduce muscle cramps and soreness, especially after exercise.

15. Supports Healthy Pregnancy

Bananas provide essential nutrients such as folate, potassium, and vitamin B6 that support a healthy pregnancy. Folate is crucial for foetal development, while potassium helps manage blood pressure and vitamin B6 aids in reducing morning sickness.

What are the Nutritional Values of Bananas?

The following table depicts the nutritional value of banana that you can extract by consuming 126 grams of it:

Nutrients	Nutritional Value
Energy	112 calories
Fat	0.3 grams
Carbohydrate	29 grams
Protein	1.3 grams
Fibre	3.1 grams
Vitamin C	10.3 mg (12% of DV)
Vitamin B6	0.4 mg (20% of DV)
Potassium	450 mg (13% of DV)
Magnesium	32 mg (8% of DV)
Manganese	0.3 mg (14% of DV)
Folate	25 µg (6% of DV)
Riboflavin	0.1 mg (5% of DV)
Niacin	0.8 mg (4% of DV)
Vitamin A	76 IU (2% of DV)
Iron	0.3 mg (2% of DV)
Total Sugars	15.4 grams
Water	74%

How to Include Bananas in Your Daily Diet?

Banana is the most convenient fruit that you can have daily to provide your body with the required nutrients as it is easily available, and its taste complements almost every food. Not only this but combining it with other recipes are also not required. You can have it raw as well. However, some recommended recipes that you can try are as follows:

1. Smoothie

If you are trying to lose weight, have a banana smoothie regularly in the morning. It will keep your stomach satiated till lunchtime. For this purpose, blend banana, silken tofu, soymilk, unsweetened cocoa and honey together. Also, you can top it with a handful of dark chocolate chips for attractiveness.

2. Sandwich

Another great way to add bananas to your daily diet is topping your peanut butter sandwich with slices of banana. For more punch, you can even add other fruits that complement the flavour, like blackberries, strawberries, etc.

3. Dairy Free Banana Rice Pudding

If looking for wholesome food with bananas, you can try dairy-free banana rice pudding. However, making it can be complex, so make sure to check out its recipe in detail online. Experimenting with different ingredients can also be fun and rewarding.

4. Banana Flour

Now, as more and more people are becoming health-conscious, the food industry is coming up with healthy flour options. One such option is banana flour. It has high starch content and less flour. So, next, when you make a brownie, bread or other dishes, replace regular flour with banana flour.

5. Oatmeal

Mix sliced bananas into your morning oatmeal for added sweetness and creaminess. This combination not only enhances the flavour but also boosts the fibre content, making your breakfast more filling and nutritious.

6. Pancakes

Incorporate mashed bananas into your pancake batter for a naturally sweet and moist texture. You can also add a touch of vanilla extract or cinnamon for additional flavour. Serve with fresh fruit or a drizzle of maple syrup for a delicious breakfast treat.

7. Ice Cream

For a healthy dessert, freeze banana slices and then blend them until smooth to create a creamy banana ice cream. You can customise it by adding other frozen fruits or a splash of vanilla extract for different flavour variations.

8. Muffins

Use ripe bananas in muffin recipes to add natural sweetness and moisture. Banana muffins are perfect for breakfast on the go or as a delightful evening snack. Add nuts or chocolate chips for extra texture and flavour.

9. Banana and Nut Butter Dip

Slice bananas and serve them with a side of almond or peanut butter for a quick and nutritious snack. This combination provides plenty of protein, healthy fats, and the natural sweetness of bananas and is a must-try.

What are the Side Effects of Overeating Bananas?

Though bananas are safe to consume and provide your body with several health benefits, it will not be a great idea to over-consume them. However, if done opposite, you may notice a few side effects, as shared below:

Gas or Bloating: Due to the high soluble fibre and natural sugar in bananas, you may experience gas or bloating problems by overconsuming bananas. It's best to enjoy them in moderation to avoid these digestive issues and maintain overall comfort.
Tooth Decay: Another reason to avoid over-consumption of bananas is the increased possibility of tooth decay. The starch in bananas dissolves slowly in the mouth, leaving behind its particles, which attract bacteria.
Allergy: Banana is associated with ragweed allergy, during which you may experience swollen throat, rashes on the skin, etc. If such symptoms are visible, quit eating it and consult a doctor.
Stomach Pain: Overconsuming bananas may give you severe stomach pain. The presence of high dietary fibre influences your digestion process and may result in diarrhoea.
Hyperkalemia: Consuming an excessive amount of bananas can lead to hyperkalemia, a condition caused by too much potassium in the blood. This can affect heart function and cause symptoms like irregular heartbeat.
Kidney Issues: Those with existing kidney conditions should be cautious, as overconsumption of bananas can put additional strain on the kidneys due to their high potassium content.
Migraine Triggers: In some cases, bananas can trigger migraines or headaches in sensitive individuals, possibly due to their tyramine content. If you notice headaches after eating bananas, consult with a healthcare provider if necessary.

By being mindful of portion sizes and listening to your body, you can enjoy bananas while avoiding these potential side effects.

Who Should Avoid Eating Bananas?

Bananas is a highly nutritious food and safe to have daily. In fact, it is one of the first foods doctors allow to give to your baby as solid foods. However, in some conditions, it can negatively affect your body. Some of these instances are as follows:

1. Kidney Patient

If you are suffering from a kidney problem or the potassium level in your body is high, you must avoid eating a banana. This is because bananas are high in potassium, and you add more to the amount by eating them. Also, when your kidney is not functioning properly, it becomes even more difficult to digest potassium.

2. Individuals on Medications

You should avoid eating bananas if you are on certain medications. You can ask for your doctor's recommendation in this case as well. It is because there is a high chance that bananas will interact with the effects of your medication and may cause an imbalance.

3. People Suffering From Migraine

If you have a migraine problem, you would want to avoid banana consumption as it may fill your body with excessive tyramine, which may worsen your situation. Consider discussing your diet with a healthcare provider to manage your migraines effectively.

4. Diabetics

People with diabetes should monitor their banana consumption. Although bananas have a lower glycemic index compared to some fruits, they still contain natural sugars that can impact blood sugar levels. Moderation and monitoring are essential.

5. People with Allergies

If you have a known allergy to bananas or related fruits, you should avoid them. Symptoms may include itching, swelling, or gastrointestinal discomfort, and it’s important to seek medical advice if you experience these reactions.

6. Individuals with Irritable Bowel Syndrome (IBS)

Those with IBS might need to limit bananas, especially unripe ones, as they contain fructooligosaccharides that can aggravate IBS symptoms. Consulting with a healthcare provider can help tailor your diet to manage symptoms effectively.

7. People with Histamine Intolerance

For those with histamine intolerance, bananas can sometimes exacerbate symptoms due to their natural histamine content. It’s best to consult with a healthcare provider regarding appropriate dietary choices.

The above information shows that there are many health benefits of bananas, in providing the body with enough energy, boosting digestion function, and avoiding chronic conditions. It can be a fantastic addition to your diet, offering essential nutrients like potassium and vitamins while boosting your energy and supporting digestive health. However, you must avoid overeating it to save yourself from its side effects.

FAQs about the Health Benefits of Bananas

All

Which is the best time to have a banana?

The best time to eat bananas is in the morning. However, ensure you are not empty stomach and have something before it. Also, avoid eating it at night to avoid attracting cold, cough and breathing problems.

What is the effect of bananas on diarrhoea and loose motion?

While ripe bananas are associated with causing the situation, many use unripe bananas or plantains to control loose motion and restore the function of your digestive system. The reason behind this is its absorbent properties.

Is it okay to eat a banana every day?

Yes, eating a banana every day is generally okay for most people. Bananas are rich in nutrients and provide various health benefits. However, moderation is key, especially if you have specific health conditions like kidney issues or diabetes.

Which vitamin is in bananas?

Bananas are particularly high in Vitamin B6. They also provide Vitamin C and small amounts of Vitamin A.

Can a diabetic eat bananas?

Diabetics can eat bananas in moderation. While bananas contain natural sugars, their fibre content can help manage blood sugar levels. It's best to monitor blood sugar levels and consult with a healthcare provider for personalised advice.

Can I drink water after eating bananas?

Yes, it is perfectly fine to drink water after eating bananas. Drinking water can help with digestion and hydration.

Is banana good for the skin?

Yes, bananas are beneficial for the skin due to their high Vitamin C content, which helps with collagen production and skin repair. They also contain antioxidants that may help prevent skin damage.

Is banana good for hair?

Yes, bananas can be good for hair as they contain vitamins and minerals such as Vitamin A, Vitamin B6, and potassium, which help nourish and strengthen hair. They can also be used in hair masks for added moisture.

Is banana good for weight loss?

Bananas can aid in weight loss as they are low in calories and high in fibre, which helps you feel full longer. They provide a good energy source and can be a healthy snack option.

Do bananas burn belly fat?

While bananas themselves do not specifically target belly fat, their high fibre content can help control appetite and support overall weight management, which may contribute to reducing belly fat when combined with a balanced diet and regular exercise.

Are bananas a good source of protein?

No, bananas are not a significant source of protein. They primarily provide carbohydrates, vitamins, and minerals, with only a small amount of protein.

Can bananas help with muscle cramps?

Yes, bananas can help with muscle cramps due to their high potassium content, which is important for muscle function and reducing the risk of cramps.

Do bananas help with constipation?

Yes, bananas are high in dietary fibre, which can help promote regular bowel movements and relieve constipation.

Are bananas high in calories?

Bananas are relatively low in calories compared to other foods, making them a good choice for a healthy snack. One medium banana contains about 105 calories.

Can bananas improve bone health?

Bananas support bone health due to their content of potassium and magnesium, which are important for maintaining bone density and strength.