What are the health benefits of banana
Dan Koeppel, author of Banana: The Fate of the Fruit That Changed the World, traces the banana back to the Garden of Eden, where he believes it was the banana, not the apple, that was the "forbidden fruit" that Eve offered Adam.
Today, bananas are grown in at least 107 countries and are ranked fourth among the world's food crops in monetary value. Americans consume more bananas than apples and oranges combined.
The possible health benefits of consuming bananas include lowering the risks of cancer and asthma, lowering blood pressure, improving heart health and promoting regularity.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods, which can be found here.
Nutritional breakdown of bananas
One medium banana (about 126 grams) is considered to be one serving. One serving of banana contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. Bananas are naturally free of fat, cholesterol and sodium.2Bananas provide a variety of vitamins and minerals:
- Vitamin B6 - .5 mg
- Manganese - .3 mg
- Vitamin C - 9 mg
- Potassium - 450 mg
- Dietary Fiber - 3g
- Protein - 1 g
- Magnesium - 34 mg
- Folate - 25.0 mcg
- Riboflavin - .1 mg
- Niacin - .8 mg
- Vitamin A - 81 IU
- Iron - .3 mg
Possible health benefits of bananas
Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.3
Asthma: A study conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma.
Cancer: Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered risk of colorectal cancer.
Heart health: The fiber, potassium, vitamin C and B6 content in bananas all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.3
In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).3
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.3
Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.
Treating diarrhea: Bland foods such as apple sauce and bananas are recommended for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to promote regularity and replenish potassium stores.
Preserving memory and boosting mood: Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood.
Incorporating more bananas into your diet
Fresh bananas are available year-round. Unlike other fruits, the ripening process of bananas does not slow down after they are picked. Bananas should be stored at room temperature. The warmer the temperature, the faster bananas will ripen. However, to slow ripening, bananas should be refrigerated. The outer peel of the banana will darken but the banana itself will stay intact longer.
Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast
In 2008, a popular diet fad known as the Morning Banana Diet recommended eating a banana in the morning along with water, eating a normal lunch and having dinner before 8pm.
Like apple sauce, ripe mashed bananas can be used in baked goods to replace oil or butter. Mashed bananas lend a moist, naturally sweet flavor to muffins, cookies and cakes.
Peel and freeze bananas for a great addition to any smoothie.
Add sliced banana to your morning cereal or oatmeal, or take a banana with you on your way to work or school for a healthy, portable snack.
Risks and precautions
Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation when taking beta-blockers.Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.
Dr. Peter S. Gelfand, who practices Internal Medicine in Long Beach NY, says:
"Certain medications used for heart disease and hypertension have the potential to increase potassium levels. Examples include certain Beta blockers such as Labetalol, medications that work by blocking the actions of the hormone Aldosterone such as Lisinopril and Losartan ; And certain Diuretics like Spironolactone and Eplerenone. This is a partial list only, and you should consult with your doctor if potassium levels become a concern."
Recent developments on bananas from MNT news
Green-banana flour makes healthy pasta alternative for celiac disease patients
A study by researchers at the University of Brazil and published in the Journal of the Academy of Nutrition and Dietetics reveals that a new gluten-free pasta, derived from the flour of green bananas is a healthier, delicious substitute compared to other pastas for celiac disease patients.
Water purifying banana skins
To the surprisingly inventive uses for banana peels - which include polishing silverware, leather shoes, and the leaves of house plants - scientists have added purification of drinking water contaminated with potentially toxic metals. Their report, which concludes that minced banana peel performs better than an array of other purification materials, appears in ACS's journal Industrial & Engineering Chemistry Research.
Bananas are good for your heart. They are packed with potassium, a mineral electrolyte that keeps electricity flowing throughout your body, which is required to keep your heart beating. Bananas' high potassium and low sodium content may also help protect your cardiovascular system against high blood pressure, according to the FDA.
in the proteins that bring light to your corneas. Like other fruits, bananas can help prevent macular degeneration, an incurable condition, which blurs central vision.
Bananas may be helpful in preventing kidney cancer because of their high levels of antioxidant phenolic compounds.
associated with eating bananas. However, eating the fruits in excess
may trigger headaches and sleepiness, Flores said. She said that such
headaches are caused by "the amino acids in bananas that dilate blood
vessels." Overripe bananas contain more of these amino acids than other
bananas. "Bananas can also contribute to sleepiness when eaten in excess
due to the high amount of tryptophan found in them," she said.
Magnesium also relaxes the muscles — another sometimes-benefit,
sometimes-risk.
Bananas are a sugary fruit, so eating too many and not maintaining proper dental hygiene practices can lead
to tooth decay. They also do not contain enough fat or protein to be a
healthy meal on their own, or an effective post-workout snack.
Eating bananas becomes significantly risky only if you eat too many. The USDA recommends that adults eat about two cups of fruit a day, or about two bananas. If you eat dozens of bananas every day, there may be a risk of excessively high vitamin and mineral levels.
The University of Maryland Medical Center reported that potassium over consumption can lead to hyperkalemia, which is characterized by muscle weakness, temporary paralysis and an irregular heartbeat. It can have serious consequences, but you would have to eat about 43 bananas in a short time for any symptoms of hyperkalemia to occur.
According to the NIH, consuming more than 500 milligrams of vitamin B6 daily can possibly lead to nerve damage in the arms and legs. You would have to eat thousands of bananas to reach that level of vitamin B6.
It is important to carefully wash a banana peel before eating it due to the pesticides that may be sprayed in banana groves.
Banana peels are usually served cooked, boiled or fried in some capacity, though they can be eaten raw or put in a blender with other fruits. They are not as sweet as banana flesh. Riper peels will be sweeter than unripe ones.
Green-banana flour makes healthy pasta alternative for celiac disease patients
A study by researchers at the University of Brazil and published in the Journal of the Academy of Nutrition and Dietetics reveals that a new gluten-free pasta, derived from the flour of green bananas is a healthier, delicious substitute compared to other pastas for celiac disease patients.
Water purifying banana skins
To the surprisingly inventive uses for banana peels - which include polishing silverware, leather shoes, and the leaves of house plants - scientists have added purification of drinking water contaminated with potentially toxic metals. Their report, which concludes that minced banana peel performs better than an array of other purification materials, appears in ACS's journal Industrial & Engineering Chemistry Research.
Health benefits
Heart healthBananas are good for your heart. They are packed with potassium, a mineral electrolyte that keeps electricity flowing throughout your body, which is required to keep your heart beating. Bananas' high potassium and low sodium content may also help protect your cardiovascular system against high blood pressure, according to the FDA.
Depression and mood
Bananas can be helpful in overcoming depression "due to high levels of tryptophan, which the body converts to serotonin, the mood-elevating brain neurotransmitter," Flores said. Plus, vitamin B6 can help you sleep well, and magnesium helps to relax muscles.Digestion and weight loss
Bananas are high in fiber, which can help keep you regular. One banana can provide nearly 10 percent of your daily fiber requirement. Vitamin B6 can also help protect against type 2 diabetes and aid in weight loss, according to Flores. In general, bananas are a great weight loss food because they taste sweet and are filling, which helps curb cravings. They also help sustain blood sugar levels during workouts.Vision
Carrots may get all the glory for helping your eyes, but bananas do their share as well. The fruits contain a small but significant amount of vitamin A, which is essential for protecting your eyes, maintaining normal vision and improving vision at night, according to the National Institutes of Health. Vitamin A contains compounds that preserve the membranes around your eyes and are an element in the proteins that bring light to your corneas. Like other fruits, bananas can help prevent macular degeneration, an incurable condition, which blurs central vision.Bones
Bananas may not be overflowing with calcium, but they are still helpful in keeping bones strong. According to a 2009 article in the Journal of Physiology and Biochemistry, bananas contain an abundance of fructooligosaccharides. These are nondigestive carbohydrates that encourage digestive-friendly priobotics and enhance the body's ability to absorb calcium.Cancer
Some evidence suggests that moderate consumption of bananas may be protective against kidney cancer. A 2005 Swedish study found that women who ate more than 75 servings of fruits and vegetables cut their risk of kidney cancer by 40 percent, and that bananas were especially effective. Women eating four to six bananas a week halved their risk of developing kidney cancer.Bananas may be helpful in preventing kidney cancer because of their high levels of antioxidant phenolic compounds.
Health risks
Eaten in moderation, there are no significant side effects
associated with eating bananas. However, eating the fruits in excess
may trigger headaches and sleepiness, Flores said. She said that such
headaches are caused by "the amino acids in bananas that dilate blood
vessels." Overripe bananas contain more of these amino acids than other
bananas. "Bananas can also contribute to sleepiness when eaten in excess
due to the high amount of tryptophan found in them," she said.
Magnesium also relaxes the muscles — another sometimes-benefit,
sometimes-risk.Bananas are a sugary fruit, so eating too many and not maintaining proper dental hygiene practices can lead
to tooth decay. They also do not contain enough fat or protein to be a
healthy meal on their own, or an effective post-workout snack.Eating bananas becomes significantly risky only if you eat too many. The USDA recommends that adults eat about two cups of fruit a day, or about two bananas. If you eat dozens of bananas every day, there may be a risk of excessively high vitamin and mineral levels.
The University of Maryland Medical Center reported that potassium over consumption can lead to hyperkalemia, which is characterized by muscle weakness, temporary paralysis and an irregular heartbeat. It can have serious consequences, but you would have to eat about 43 bananas in a short time for any symptoms of hyperkalemia to occur.
According to the NIH, consuming more than 500 milligrams of vitamin B6 daily can possibly lead to nerve damage in the arms and legs. You would have to eat thousands of bananas to reach that level of vitamin B6.
Banana peels: edible or poisonous?
It turns out that the biggest risk from a banana peel might really be slipping on it. Banana peels are not poisonous. In fact, they're edible, and packed with nutrients. "Banana peel is eaten in many parts of the world, though [it's] not very common in the west," Flores said. "It contains high amounts of vitamin B6 and B12, as well as magnesium and potassium. It also contains some fiber and protein.It is important to carefully wash a banana peel before eating it due to the pesticides that may be sprayed in banana groves.
Banana peels are usually served cooked, boiled or fried in some capacity, though they can be eaten raw or put in a blender with other fruits. They are not as sweet as banana flesh. Riper peels will be sweeter than unripe ones.
Banana facts
- Bananas may have been the world's first cultivated fruit. Archaeologists have found evidence of banana cultivation in New Guinea as far back as 8000 B.C.
- Bananas are produced mainly in tropical and subtropical areas of Africa, Asia and the Americas, as well as the Canary Islands and Australia.
- Bananas do not grow on trees. The banana plant is classified as an arborescent (tree-like) perennial herb, and the banana itself is considered a berry.
- The correct name for a bunch of bananas is a hand; a single banana is a finger.
- Nearly all the bananas sold in stores are cloned from just one variety, the Cavendish banana plant, originally native to Southeast Asia.
- The Cavendish replaced the Gross Michel after that variety was wiped out by fungus. The Gros Michel reportedly was bigger, had a longer shelf life and tasted better.
- The Cavendish may face the same fate as the Gross Michel within the next 20 years, botanists say.
- Bananas are also called plantains. But in general use, "banana" refers to the sweeter form of the fruit, which is often eaten uncooked, while "plantain" refers to a starchier fruit that is often cooked before eating.
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