Benefits and health risks of bananas
Among other advantages, bananas have essential nutrients that may improve heart health, lower blood pressure, and lift one's mood.
Consuming bananas can lower blood pressure and possibly lower cancer risk.
This article will examine the potential advantages of bananas for your health, including how they may strengthen your heart and encourage regular bowel movements. It also looks at any health risks that bananas might pose, according to doctors.
Health Benefits
The potential health advantages of bananas are described in the sections that follow.
The United States Department of Agriculture's (USDA) FoodData Central database provides the nutritional data.Reliable Source.
The 2015-2020 Dietary Guidelines for Americans, a Reliable Source, serve as the daily recommendations. Although they are for adults, these values are approximations because they depend on the person's age and sex.
The heart rate
The American Heart AssociationTrusted Source (AHA) advises people to consume more potassium-rich foods while consuming less salt or sodium. Potassium can lower cardiovascular stress and assist in controlling blood pressure.
According to the nutritional data from the aforementioned sources, a medium banana offers nearly 9% of the daily potassium requirements for an individual.
Asthma
Banana consumption may lessen asthmatic children's wheezing, according to a 2007 study. The antioxidant and potassium content of bananas may be a contributing factor in this. However, additional study is required to validate these results.
laboratory research on cancerAccording to a reliable source, lectin, a protein found in bananas, may aid in halting the growth of leukaemia cells.
An antioxidant is lectin. Free radicals are molecules that are removed from the body by antioxidants. A buildup of too many free radicals may cause cell damage and eventually cancer.
In 2004, scientists discovered that youngsters who drank orange juice, bananas, or both appeared to have a lower risk of leukaemia.
The authors of the study hypothesised that this might be because of the presence of vitamin C, which also has antioxidant properties.
Cardiac health
Fibre, potassium, folate, and antioxidants like vitamin C are all present in bananas. These all promote heart health.
Review of 2017According to Trusted Source, people who consume more fibre in their diets are less likely to develop cardiovascular disease than those who consume less. Additionally, those who consumed more fibre had lower levels of LDL, or "bad" cholesterol.
Diabetes
Since fruit contains fibre, the American Diabetes Association advises eating bananas and other fruits. They point out that consuming fibre can help blood sugar levels decline.
the reviewer of a 2018 articleAccording to Trusted Source, adopting a high-fiber diet may lower blood sugar levels in people with type 2 diabetes as well as lower their risk of developing the condition.
Intestinal wellness
Water and fibre, both of which support regularity and digestive health, are found in bananas. A medium banana can satisfy 10% of a person's daily fibre requirements.
Additionally, bananas are a component of the BRAT diet, a strategy that some medical professionals advise when treating diarrhoea. BRAT stands for toast, rice, bananas, and applesauce.
Electrolytes like potassium can be lost as a result of diarrhoea. These nutrients can be replaced by bananas.
According to a 2012 studyTrusted Source, high fibre foods can cause bloating, gas, and stomach cramps in people with inflammatory bowel disease (IBD). Bananas, however, may help symptoms, according to the authors.
In their diet plan, the Crohn's and Colitis Foundation of America suggests banana as a snack food.
maintaining memory and elevating mood
Tryptophan, an amino acid found in bananas, may aid in memory preservation, improve one's capacity for learning and memory, and regulate mood.
Potassium
Potassium can be found in abundance in bananas. Potassium controls the flow of nutrients and waste products into and out of cells and aids in maintaining the body's fluid levels.
Additionally, potassium aids in the response of nerve cells and muscle contraction. It maintains regular heartbeat and can lessen the impact of sodium on blood pressure.
As people get older, potassium may lessen their risk of developing kidney stones. In turn, sound kidneys guarantee that the proper potassium level remains in the body.
Nutrition
The quantity of each nutrient in a medium-sized banana is shown in the table belowTrusted Source. Additionally, it displays how much of each nutrient an adult requires in accordance with the 2015-2020 Dietary Guidelines for AmericansReliable Source. The age and sex of the individual affect the requirements.
| Nutrient | Amount in one medium banana | Daily adult requirement |
| Energy (calories) | 105 | 1,800–3,000 |
| Carbohydrate in grams (g) | 27, including 14.4 g of sugar | 130 |
| Fiber (g) | 3.1 | 25.2–33.6 |
| Protein (g) | 1.3 | 46–56 |
| Magnesium (mg) | 31.9 | 320–420 |
| Phosphorus (mg) | 26 | 700 |
| Potassium (mg) | 422 | 4,700 |
| Selenium in micrograms (mcg) | 1.9 | 55 |
| Choline (mg) | 11.6 | 425–550 |
| Vitamin C (mg) | 10.3 | 75–90 |
| Folate (mcg DFE) | 23.6 | 400 |
| Beta carotene (mcg) | 30.7 | No data |
| Alpha carotene (mcg) | 29.5 | No data |
Dietary bananas
All year long, fresh bananas are available. Bananas continue to ripen even after being picked, unlike some fruits.
At room temperature, bananas will ripen consistently. People can try storing them in a paper bag to help them ripen faster.
Bananas kept in the fridge will ripen more gradually. The banana's outer peel will turn dark in the refrigerator, but the fruit will remain whole for a longer period of time.
Advice for eating and serving
The following advice is on how to use bananas:
For a more nutrient-dense breakfast, mix sliced banana into your muesli or cereal in the morning.
Ripe bananas should be mashed and used in place of butter or oil in baked goods.
For a naturally sweet flavour, add mashed bananas to muffins, cookies, and cakes.
Blender smoothie with bananas.
Bring a banana with you to work or school for a portable, healthy snack.
Other banana-related goods
Banana powder and chips are additional banana products.
Before purchasing processed foods, consumers should read the labels to see if they have added sugar, salt, or fat.
A tasty cousin of the banana that is well-liked in Central America is the plantain. Plantains must be cooked before consumption.
Risks
Some people need to watch out for overeating bananas.
Beta-blockers: To lower the risk of complications they associate with cardiovascular disease, doctors frequently prescribe these medications. Potassium levels in the blood can rise when taking beta-blockers.
Those with impaired kidney function should avoid excessive potassium intake. It could be fatal if the kidneys are unable to remove too much potassium from the blood. Beta-blocker users should consume foods high in potassium, such as bananas, in moderation.
Allergy: Some people may develop an allergic reaction to bananas. Anyone who experiences wheezing, swelling, hives, itching, or difficulty breathing needs to get medical attention right away.
