Bananas are some of the most readily available and relatively inexpensive fruits. You can commonly see them hanging from the top of a kitchen fruit basket in most homes. Bananas happen to be an excellent choice if you want to include more potassium, vitamin C, vitamin B6, magnesium, and various antioxidants and polyphenols. This article aims to cover some of the many health benefits of bananas.Â
Nutritional Profile
Bananas offer a fair amount of fiber, water, antioxidants, and complex carbohydrates, but they are low in protein and fat. One medium banana offers the following nutrients:
- Calories: 112
- Protein: 1 gram (g)
- Fat: 0.4 g
- Fiber: 3 g
- Carbs: 29 g
- Riboflavin: 7% of the daily value (DV)
- Niacin: 5% of the DV
- Vitamin C: 12% of the DV
- Potassium: 10% of the DV
- Folate: 6% of the DV
- Magnesium: 8% of the DV
- Copper: 11% of the DV
May Support Heart Health
Because one banana offers 10% of the DV of potassium, enjoying a banana day may help regulate blood pressure levels. Potassium is a vital nutrient for blood pressure management. In fact, a potassium-rich diet can help lower the risk of hypertension. A 2021 study found that people who consumed more than 3,000 milligrams (mg) of potassium per day had a 25% lower risk of cardiovascular disease than those who did not consume potassium. Bananas also contain magnesium, which is a mineral involved with heart health management.Â
May Improve Kidney Health
Although potassium is vital for blood pressure regulation, it also plays a role in kidney function. A study from 2019 included more than 5,000 people with early stage chronic kidney disease. Study authors linked the consumption of potassium to lower blood pressure and a slower progression of kidney disease. That said, some people who have late-stage kidney disease or those on dialysis need to restrict their potassium intake. If you fall into either of those categories, consult your healthcare professional before you increase your potassium intake.Â
Rich In Vitamin B6
Vitamin B6, or pyridoxine, is a water-soluble vitamin that is necessary for normal brain development and keeping the nervous and immune systems healthy. The vitamin B6 from bananas is easily absorbed by the body and can help with:
- The production of red blood cells
- Metabolizing amino acids
- The removal of unwanted chemicals from the liver and kidneys
- Metabolizing carbohydrates and fats for energy
- Maintaining healthy nervous system function
- Benefitting fetal development in the womb (for pregnant women)
May Improve Blood Sugar Levels
Bananas contain soluble fiber, which dissolves into a liquid to form a gel during the digestive process. Unripe, or green, bananas also contain resistant starch, a type of fiber that the body does not digest. Together, resistant starch and soluble fiber can help regulate blood sugar levels after meals. Additionally, they may help regulate your appetite by slowing the rate at which the stomach empties. Even though bananas have a higher carb count, they may not cause blood sugar spikes in people with diabetes. A 2021 study noted that the glycemic index of bananas is 47 (low) and the glycemic load is 7 (low).Â
Respectable Source Of Vitamin C
It’s not common to associate bananas with vitamin C, but a medium-sized banana provides 10% of the DV. Just keep in mind that a banana doesn’t offer the same amount of vitamin C as a kiwi, guava, or bell pepper, all of which offer an impressive amount. Vitamin C can help with:
- Better absorption of iron
- Protecting the body against cell and tissue damage
- Collagen production, which is an essential protein necessary for optimal skin and bone health
- Supporting serotonin production, which has an affect on sleep cycle, overall mood, and the ability to deal with stress and pain
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
