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Bananas are one of the most widely consumed fruits in the world for good reason. The
curved yellow fruit packs a big nutritional punch, wrapped in its own convenient packaging.
Some scientists believe that the banana may have even been the world's first fruit.
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.
One medium banana (about 126 grams) is considered to be one serving. One serving of banana
contains 110calories, 30 grams of carbohydrate and 1 gram of protein. Bananas are naturally free
of fat, cholesterol and sodium.
Vitamin B6 - .5 mg
Manganese - .3 mg
Vitamin C - 9 mg
Potassium - 450 mg
Dietary Fiber - 3g
Protein - 1 g
Magnesium - 34 mg
Riboflavin - .1 mg
Niacin - .8 mg
Vitamin A - 81 IU
Iron - .3 mg
The recommended intake of potassium for adults is 4700 milligrams per day.
Blood pressure: Maintaining a low sodium intake is essential to lowering blood pressure, however
increasing potassium intake may be just as important because of its vasodilation effects. According
to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily
4700 mg recommendation.
Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all
causes.
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.
In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death
from ischemicheart disease compared with those who consumed less potassium (about 1000 mg
per day).
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.
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.
Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast
To encourage faster ripening, place the banana in a brown paper bag at room temperature.
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.
"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."
You'll never look at a banana the same way again after discovering the many health
benefits and reasons to add them to your diet. Bananas combat depression, make you
smarter, cure hangovers, relieve morning sickness, protect against kidney cancer,
diabetes, osteoporosis and blindness. They can cure the itch of a mosquito bite and put
a great shine on your shoes.
9.
10. Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel. They
also produce digestive enzymes to assist in absorbing nutrients.
11. Constipated? High fiber in bananas can help normalize bowel motility.
12. Got the runs? Bananas are soothing to the digestive tract and help restore lost
electrolytes after diarrhoea.
13. Bananas are a natural antacid, providing relief from acid reflux, heartburn and GERD.
14. Bananas are the only raw fruit that can be consumed without distress to relieve stomach
ulcers by coating the lining of the stomach against corrosive acids.
19. Rub a bug bite or hives with the inside of the banana peel to relieve itching and irritation.
20. Control blood sugar and avoid binging between meals by eating a banana.
21. Eating a banana can lower the body temperature and cool you during a fever or on a hot
day.
22. The natural mood-enhancer tryptophan, helps to relieve Seasonal Affective Disorder
(SAD).
23. Quitting smoking? Bananas contain high levels of B-vitamins as well as potassium and
magnesium to speed recovery from the effects of withdrawal.
24. Remove a wart by placing the inside of a piece of banana peel against the wart and
taping it in place.
25. Rub the inside of a banana peel on your leather shoes or handbag and polish with a dry
cloth for a quick shine.
Oh, and remember -- bananas make great snacks and delicious smoothies.
Serves 2
Ingredients
(use organic ingredients where possible)
Handful of ice
Method
Place all ingredients in a blender. Blend on high speed for half a minute until you reach a
smooth consistency. Enjoy!
Wonderfully sweet with firm and creamy flesh, bananas come prepackaged in
their own yellow jackets and are available for harvest throughout the year.
The banana plant grows 10 to 26 feet and belongs to the Musaceae family of
plants along with plantains.
The cluster of fruits contain anywhere from 50 to 150 bananas with individual
fruits grouped in bunches, known as "hands," containing 10 to 25 bananas.
Banana, fresh
1.00 medium
(118.00 grams)
Calories: 105
GI: low
NutrientDRI/DV
vitamin B625.2%
manganese16%
vitamin C13.6%
fiber12.2%
potassium12%
biotin10.2%
copper10%
This chart graphically details the %DV that a serving of Bananas provides for
each of the nutrients of which it is a good, very good, or excellent source
according to our Food Rating System. Additional information about the
amount of these nutrients provided by Bananas can be found in the Food
Rating System Chart. A link that takes you to the In-Depth Nutritional Profile
for Bananas, featuring information over 80 nutrients, can be found under the
Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
How to Enjoy
Individual Concerns
Nutritional Profile
References
Health Benefits
Creamy, rich, and sweet, bananas are a favorite food for everyone from
infants to elders. They could not be more convenient to enjoy, and they are a
good source of both vitamins and minerals, as well as fiber.
Cardiovascular Health
A first type of cardiovascular benefit from bananas is related to their
potassium content. Bananas are a good source of potassium, an essential
mineral for maintaining normal blood pressure and heart function. Since one
medium-sized banana contains a whopping 400-plus mg of potassium, the
inclusion of bananas in your routine meal plan may help to prevent high blood
pressure and protect against atherosclerosis.
The effectiveness of potassium-rich foods such as bananas in lowering blood
pressure has been demonstrated by a number of studies. For example,
researchers tracked over 40,000 American male health professionals over
four years to determine the effects of diet on blood pressure. Men who ate
diets higher in potassium-rich foods, as well as foods high in magnesium and
cereal fiber, had a substantially reduced risk of stroke. We've also seen
numerous prospective clinical research trials showing substantial reductions
of blood pressure in individuals eating the potassium-rich DASH Diet.
A second type of cardiovascular benefit from bananas involves their sterol
content. While bananas are a very low-fat food (less than 4% of their calories
come from fat), one type of fat that they do contain in small amounts are
sterols like sitosterol, campesterol, and stigmasterol. As these sterols look
structurally similar to cholesterol, they can block the absorption of dietary
cholesterol. By blocking absorption, they help us keep our blood cholesterol
levels in check.
A third type of cardiovascular benefit from bananas involves their fiber
content. At about 3 grams per medium banana, we rank bananas as a good
source of fiber. Approximately one-third of the fiber in bananas is watersoluble fiber. For one medium-sized banana, this amount translates into 1
gram of soluble fiber per banana. Soluble fiber in food is a type of fiber
especially associated with decreased risk of heart disease, making regular
intake of bananas a potentially helpful approach to lowering your heart
disease risk.
Digestive Benefits
Bananas are a fascinating fruit in terms of their carbohydrate and sugar
content. Even though bananas are a fruit that tastes quite sweet when ripe
containing 14-15 grams of total sugarbananas receive a rating of low in their
glycemic index (GI) value. GI measures the impact of a food on our blood
sugar. This low GI value for bananas is most likely related to two of their
carbohydrate-related qualities.
First, as mentioned previously, a medium-size banana contains about 3 grams
of total fiber. Fiber is a nutrient that helps regulate the speed of digestion, and
by keeping digestion well-regulated, conversion of carbohydrates to simple
sugars and release of simple sugars from digesting foods also stays wellregulated.
Within their total fiber content, bananas also contain pectins. Pectins are
unique and complicated types of fiber. Some of the components in pectins are
water-soluble, and others are not. As bananas ripen, their water-soluble
pectins increase, and this increase is one of the key reasons why bananas
become softer in texture as they ripen. As their water-soluble pectins
increase, so does their relative concentration of fructose in comparison to
other sugars. This increase in water-soluble pectins and higher proportional
fructose content helps normalize the rate of carbohydrate digestion and
moderates the impact of banana consumption on our blood sugar. The bottom
line here are some surprisingly digestion-friendly consequences for a fruit that
might be casually dismissed as being too high in sugar to be digestionfriendly.
Similar to the importance of their water-soluble pectins is the digestive
importance of fructooligosaccharides (FOS) in bananas. FOS are unique
fructose-containing carbohydrates that are typically not broken down by
enzymes in our digestive tract. Instead, they move along through the digestive
tract until they reach our lower intestine and get metabolized by bacteria. This
process helps maintain the balance of "friendly" bacteria (for
example,Bifidobacteria) in our lower intestine, and as a consequence, it also
supports our overall digestive health.
In one study involving female participants, eating two bananas each day for
two months led to significant increases in Bifidobacteria. Along with these
increased levels of Bifidobacteria, participants also experienced fewer
gastrointestinal problems and more regular bowel function when compared to
other women in the study who drank a banana-flavored beverage that did not
contain any actual banana.
Athletic performance
The unique mix of vitamins, minerals, and low glycemic carbohydrates in
bananas has made them a favorite fruit among endurance athletes. Their
easy portability, low expense, and great taste also help support their
popularity in this exclusive group.
A 2012 study of distance cyclists found that eating the equivalent of about one
half a banana every 15 minutes of a three-hour race was just as good at
keeping energy levels steady as drinking an equivalent amount of
carbohydrate and minerals from a processed sports beverage. Bananas have
long been valued by athletes for prevention of muscle cramps. Since bananas
are a good source of potassium, and since low potassium levels are known to
contribute to risk of muscle cramps, it is logical to think about the potassium
content of bananas as being the reason for fewer muscle cramps after
consumption of bananas. There is actually some recent research in support of
this reasoning. In a recent study, consumption of one or two bananas prior to
an hour of exercise was shown to keep blood potassium levels higher after
the training. But there are still some big unanswered questions here, since
researchers are not convinced that low potassium levels are the most frequent
cause of muscle cramps with training.
Description
Bananas are elliptically shaped fruits "prepackaged" by Nature, featuring a
firm, creamy flesh gift-wrapped inside a thick inedible peel. The banana plant
grows 10 to 26 feet in height and belongs to the family Musaceae. Banana
fruits grow in clusters of 50 to 150, with individual fruits grouped in bunches,
known as "hands," of 10 to 25 bananas.
Bananas abound in hundreds of edible varieties that fall under two distinct
species: the sweet banana (Musa sapienta, Musa nana) and the plantain
banana (Musa paradisiacal). Sweet bananas vary in size and color.
While we are accustomed to thinking of sweet bananas as having yellow
skins, they can also feature red, pink, purple and black tones when ripe. Their
flavor and texture range with some varieties being sweet while others have
starchier characteristics. In the United States, the most familiar varieties are
Big Michael, Martinique and Cavendish. Plantain bananas are usually cooked
and considered more like a vegetable due to their starchier qualities; they
have a higher beta-carotene concentration than most sweet bananas.
History
Bananas are thought to have originated in Malaysia around 4,000 years ago.
From there, they spread throughout the Philippines and India, where in 327
B.C. Alexander the Great's army recorded them being grown.
Bananas were introduced to Africa by Arabian traders and discovered there in
1482 A.D. by Portuguese explorers who took them to the Americas, the place
where the majority of bananas are now produced.
Bananas were not brought to the United States for sale in markets until the
latter part of the 19th century and were initially only enjoyed by people in the
seacoast towns where the banana schooners docked; because of the fruit's
fragility, they were unable to be transported far.
Since the development of refrigeration and rapid transport in the 20th century,
bananas have become widely available. Today, bananas grow in most tropical
and subtropical regions with the main commercial producers including Costa
Rica, Mexico, Ecuador and Brazil.
process to such an extent that it will not be able to resume even if the
bananas are returned to room temperature.
If you need to hasten the ripening process, you can place bananas in a paper
bag or wrap them in newspaper, adding an apple to accelerate the process.
Ripe bananas that will not be consumed for a few days can be placed in the
refrigerator. While their peel may darken, the flesh will not be affected. For
maximum flavor when consuming refrigerated bananas, remove them from
the refrigerator and allow them to come back to room temperature. For the
most antioxidants, eat fully ripened fruit.
Bananas can also be frozen and will keep for about 2 months. Either puree
them before freezing or simply remove the peel and wrap the bananas in
plastic wrap. To prevent discoloration, add some lemon juice before freezing.
How to Enjoy
In addition to being eaten raw, bananas are a wonderful addition to a variety
of recipes from salads to baked goods.
A few quick serving ideas:
Individual Concerns
Bananas and Latex Allergy
Nutritional Profile
Bananas are a very good source of vitamin B6 and a good source of
manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and
copper.
Banana, fresh
1.00 medium
118.00 grams
Calories: 105
GI: low
Amount
DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B6
0.43 mg
25.3
4.3
very good
manganese
0.32 mg
16.0
2.7
good
vitamin C
10.27 mg
13.7
2.3
good
3.07 g
12.3
2.1
good
potassium
422.44 mg
12.1
2.1
good
biotin
3.07 mcg
10.2
1.8
good
copper
0.09 mg
10.0
1.7
good
Nutrient
fiber
World's Healthiest
Foods Rating
Rule
excellent
DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good
DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good
DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
Adding a banana to your daily diet has an array of benefits in your body. Bananas help you reach your weightloss goals, keep your bowels healthy, provide nutrients that regulate heart rhythm and have vitamin
compounds for eye health. Keep a bunch of bananas on your desk at work and replenish your stock each week.
You'll be more likely to reach for a healthy banana -- instead of heading to the vending machine -- if you have
a bunch sitting in front of you.
Sponsored Link
Weight Loss
Finding foods to fit into your weight-loss diet can be challenging, but bananas make a perfect fit. Bananas are
naturally sweet and can help curb your sweet tooth if you get that afternoon sugar craving. A 6-inch banana
has a minimal 90 calories, about one-fourth of the calories you would get from a chocolate candy bar.
Additionally, about half of the fiber content in bananas is soluble. When soluble fiber reaches your digestive
tract, it absorbs water and slows digestion. Food is forced to sit in your stomach for a while, making you feel
full. If you have a banana before lunch, you'll be less likely to overeat when your food comes to the table.
Regularity
Enjoying a banana each day aids in keeping you regular. One 6-inch banana has more than 2.5 grams of total
fiber, about half of which are insoluble. As insoluble fiber travels through your digestive tract, it sweeps up
waste and helps push it out. You'll have more regular bowel movements that are soft and easy to pass. Keep
your bowels healthy by getting 14 grams of fiber in your diet for every 1,000 calories you consume, reports
Colorado State University Extension. For example, if you tend to stick to an 1,800-calorie diet, you need about
25 grams of total fiber. You get nearly 10 percent of your daily fiber needs -- for this number of calories -from one 6-inch banana.
Having a banana at breakfast every day adds a nutrient to your body to support normal heart function. Bananas
are rich in a mineral electrolyte called potassium. When potassium enters your body, it absorbs directly into
your bloodstream through intestinal walls. Potassium travels around to cells all over your body and dissolves
in fluid inside of cells. It travels across cell membranes if needed to keep fluid balanced in and around cells.
This process keeps electricity flowing throughout your system, which is required to make your heart beat. In
cases of severe potassium deficiency, your heart rhythm may become irregular, which can be deadly.
According to the Linus Pauling Institute, you need 4,700 milligrams of potassium on a daily basis. Bananas
provide more than 360 milligrams per 6-inch piece of fruit.
Eye Health
Adding a banana to your diet also helps keep your eyes healthy. Bananas have a small amount of vitamin A, a
fat-soluble vitamin that is vital for protecting your eyes and normal vision. The term "vitamin A" refers to a
series of compounds, including beta-carotene and alpha-carotene. These compounds preserve the membranes
that surround your eyes and are a component of one of the proteins that brings light into your cornea. Adequate
daily vitamin A intake also lessens your risk of night blindness and is essential for everyday vision. Women
require 700 micrograms of daily vitamin A, and men need 900 micrograms, explains the Office of Dietary
Supplements. One 6-inch banana has nearly 10 micrograms of vitamin A. Bananas also contain alpha-carotene
and beta-carotene, which convert to vitamin A to further keep your eyes healthy.
Bananas, the little fruit that is neatly packed in a bright yellow jacket, can offer you more
than just a natural fruit sugar rush for increased energy.
In fact there are many health benefits that can be obtained by eating bananas, just read
on to find out more.
1. Rich in Potassium
If you asked most people why eating bananas is good for them, the most common reply
would be that they are rich in potassium.
Whilst this is true, it is also important to understand exactly why we need potassium in
the first place.
Potassium is a vital nutrient because it helps to regulate your blood pressure, which is
what helps to keep your heart functioning correctly.
Our bones also need this potassium as it helps to reduce calcium excretion, which is
how bananas help to reduce the risk of developing osteoporosis and help to keep bones
strong the older we get.
2. High in Fibre
Fibre is a natural digestive aid that helps to keep your digestive tract in tip top shape
and encouraging healthy, regular bowel movements. And as nature would have it,
bananas are a rich in fibre. In addition, the fibre in bananas can also help relieve the
symptoms of heartburn.
6. Energy Boost
Bananas contain natural compounds that help to boost the body with natural energy that
is the preferred steady kind, so it is kinder to blood sugar levels.
When this kind of energy is given it can help to motivate you and your body to lose
weight. Double bonus really?