Bananas are famous across the globe. They’re high in essential nutrients, but consuming too many of them may cause more harm than benefit. Any particular food item, if consumed more than needed, can lead to increased weight and deficiency of particular nutrients. For most healthy individuals, consumption of one or two bananas per day is recommended. Here are 20 amazing health benefits of bananas that you need to know about.
1. Rich Source of Vitamin B6
Amongst the other amazing health benefits of bananas, this has been one of the prime benefits. Bananas contain Vitamin B6. It is easily digestible. Indeed, one-fifth of a person’s daily requirement of Vitamin B6 can be covered solely by bananas. Vitamin B6, also called pyridoxine, can be easily dissolved in water and is required by the body for a variety of tasks. As Vitamin B6 cannot be easily synthesized by the human body, it must be taken via diet or supplements. Most people obtain enough vitamin B6 from their diet. However, some people are at risk of insufficiency.
Consuming enough vitamin B6 is essential for good health and may even potentially prevent and treat chronic disorders. It is required mainly for protein, lipid, and carbohydrate metabolism and also for the development of new red blood cells and neurotransmitters. (Also read 8 Fruits That Have No Seeds)
2. Provide Vitamin C
Even though bananas may not appear to contain vitamin C as they are not citrus, a banana of medium size has been found to fulfill 10% of the daily vitamin C requirements. Vitamin C cannot be developed in your body because it is categorized as an essential vitamin. Nevertheless, banana has amazing health benefits and also performs a wide range of functions. According to the doctors, a man requires 90 mg, and a woman requires 75 mg of Vitamin C daily. Vitamin C helps our body to
- Reduce the risk of Chronic and heart Disease
- Control High blood pressure
- Reduce uric acid levels in the blood and prevent gout attacks
- Fills up the daily requirements of iron
- Boosts immunity
- Helps with proper brain functionalities such as memory and thinking skills. Read about other reasons why vitamin C is good for you.
3. Supplier of Manganese
Speaking of the amazing health benefits of bananas, the amount of Manganese in bananas is very beneficial. A banana of medium size has almost 13% of your daily manganese requirements. It helps in producing collagen and protects your skin and other cells from the rupture of free radicals. Manganese facilitates the production of connective tissue, bones, blood-clotting factors, and sex hormones in the body. It further accompanies fat and carbohydrate metabolism, calcium absorption, and blood sugar control. Manganese is also required for proper brain and nerve function. (Also read What meanings and symbolism do fruits have?)
4. Provide Potassium for Heart Health
Bananas contain potassium, which is beneficial to your heart and blood pressure, adding it as another amazing health benefit of bananas. A banana of medium size contains around 320–400 mg of potassium, which is 10% of your daily potassium requirements. Potassium aids in the optimal health of the heart and blood circulation. Bananas are low in salt. It has low sodium and high potassium salts, which helps in the treatment of high blood pressure. (Also read 20 Revolutionary Diet Plans to Lose Weight)
5. Facilitate Proper Digestion
Another amazing health benefit of bananas is that they will complete about 10%–12% of the fiber required daily. Newly ripened bananas contain resistant starch. It is hard to digest with the help of the small intestine and has to be transferred to the long intestine.
- Bananas help in losing weight as they decrease your appetite and reduce your hunger pangs.
- However, bananas can aid in the treatment of gastrointestinal disorders such as constipation, stomach ulcers, and heartburn.
- Soluble fiber assists your body in controlling blood sugar levels and eliminating fatty compounds such as cholesterol.
- Insoluble fiber gives stools weight and softness, making it simpler to have periodic bowel motions.
- So, the amazing health benefits of bananas include keeping your gut healthy and free of dangerous germs. (Read 11 Health Benefits of Eating Ice Apple Fruit)
6. Contain Good Cholesterol
Bananas have natural sugars, like sucrose, fructose, and glucose, which are fat and cholesterol-free sources of energy. Owing to this, bananas seem to be a perfect breakfast, lunchtime snack, and even before and after sports mostly recommended for children and athletes. (See What are the health benefits of drinking Green Tea?)
7. Contain Antioxidants
Like many other fruits and vegetables, bananas are full of antioxidants. They contain a wide range of antioxidants, such as flavonoids and amines. These antioxidants have many health benefits, like a lower risk of heart disease and degenerative diseases. They help to prevent the damage caused to your cells due to free radicals. In the absence of antioxidants, the accumulation of free radicals takes place with time and can harm your body if the level of free radicals is much higher. You can include these 12 healthy foods high in Antioxidants into your diet.
8. Feel Fuller for Longer
Another among the amazing health benefits of bananas is that they control your hunger. The soluble fibers in bananas help to reduce appetite by adding weight to your digestive tract and further delaying the time of digestion. Furthermore, for their size, bananas are low in calories and fat. Bananas’ low calorie and high fiber contents make them a more satisfying snack than other meals such as packaged or sugary boxed snacks. Protein is present in good amounts, although bananas are lacking in this component. So, as a snack, slice some bananas with food rich in protein like Greek yogurt or mix bananas with protein shakes. (See How acidic is stomach acid?)
9. Maintain Lean Body Structure
If you feel that your muscles are stiff after an exercise or aren’t growing quickly enough, you may be deficient in magnesium.
- One of the many amazing benefits of bananas is that they are high in magnesium and help in muscle tension, relaxation, and protein synthesis. This, in turn, improves lean muscle mass.
- As an added advantage, magnesium consumption promotes lipolysis, the technique by which your body sheds fat from its storage.
Make banana tea for a pleasant way to get your magnesium. Simply boil some water, slice off both edges of a banana along with the peel, and cook for 7–10 minutes. Drain the mix and drink it before going to bed. (Also read How can an ectomorph gain muscles?)
10. Aid Rapid Muscle Recovery
Bananas, like other fruits, are an excellent post-workout snack. It helps in reducing inflammation and replacing muscle glycogen stores, which in turn helps in faster recovery. So, one of the health benefits of bananas is, consuming this fruit before or during training can be advantageous in addition to assisting with recuperation. (Read 9 Diseases Caused by Obesity)
11. Favours Lively Mood
Banana not only keeps your body happy but also your mind. One of the amazing health benefits of bananas is that it keeps you in a good mood. According to the National Institute of Health, bananas contain 6% of your daily dose of vitamin B9 or folate, a supplement that may battle depression by enhancing a component that has antidepressant qualities. In other words, it facilitates the entry of serotonin, the feel-good hormone, into the brain.
According to a study published in the Indian Journal of Psychiatry, patients suffering from depression have blood folate levels that are almost 25% less than that of a healthy person. If you’re on antidepressants, some doctors recommend boosting your folate intake to help them work better. (Learn How sunglasses affect your mood)
12. Assist Good Sleep
Bananas are not only high in tryptophan but also potassium. It is important for human health and gives time for muscles to relax. Potassium levels, reported by one study, likewise play a significant role in sleep, with greater beneficial snooze time. Bananas are also high in magnesium. According to a double-blind placebo-controlled recent study, increasing a person’s magnesium intake can help alleviate insomnia and other sleep-related issues. (Also read How to Have a Good Night Sleep?)
13. Prevent Bloating
Even the most muscular six-packer will appear as if they just drank a six-pack of Coors. Bananas can be used to combat gas and water retention. According to one recent study, ladies who started eating a banana each day as well before snacks for 60 days dropped their belly bloat by 50%! The fruit increases bloat-fighting bacteria present in the gut and is also a rich source of potassium, which facilitates the reduction of fluid retention. Some people are still unaware of the specific amazing health benefits of bananas. (Read How can an ectomorph gain muscles?)
14. Improve Bone Health
Although bananas do not consist of enough calcium (less than 1% of your recommended daily intake), the prebiotic fructooligosaccharides in them can help you improve calcium uptake. According to a study published in The American Journal of Clinical Nutrition, fructooligosaccharides help the body to absorb more calcium during its fermentation in the digestive tract. It’s a good thing it’s also high in tryptophan (which helps trigger the happiness hormone serotonin) because let’s face it, you could need a pick-me-up this early in the day. Consuming a banana on a daily basis is one of the amazing health benefits of bananas. (Get to know about 27 Types of Green Apples)
15. Rich Source of Energy
Marathon runners eat a banana before (and during) the race: bananas are high in glucose, the much more easily digestible type of sugar, and will supply you with plenty of stamina for your run, power lift, or Soul Cycle class. Eating one after a set of exercises helps to immediately replenish energy resources that have been drained during a strenuous sweat session. Natural sugars make it one of the amazing health benefits of bananas. (Also read How many miles is a 3K run? Is it a reasonable distance for a beginner to run?)
16. Improve Vision
If it’s the apple that keeps doctors at bay, then it is the banana’s job to deal with the ophthalmologist. According to one study, eating a banana every day is likely to improve eye health and avoid vision-related disorders. Bananas include carotenoids, which is a molecule that turns fruits and vegetables red, orange, or yellow and is transformed into vitamin A, which is a vital precursor for eye health. The study found that bananas high in provitamin A carotenoids could be a good supply of vitamin A, which is vital for vision. And because of this, our list of amazing health benefits of bananas becomes much more strong. (Read What is Golden Delicious Apples?)
17. Enhance Body Detox
Essentially, the banana stem is low in calories and high in fiber content, and drinking its drink will make you feel full for longer, which is vital for weight loss. Banana fiber also delays the release of glucose and lipids stored in the body’s cells. Surprisingly, it also contains a form of fiber that can assist your body remove fat, as opposed to the kind of fiber that reduces cholesterol.
- As banana stem juice is a stimulant, it is an excellent diet for draining toxins in the body and purifying the urinary tract.
- The high fiber content of banana stems assists in digestion and promotes regular bowel movement.
- It also boosts metabolism, which is important for weight loss.
- Drinking banana stem juice might assist in evacuating or dissolving kidney stones, according to Ayurveda.
- Antibacterial properties made from banana stem juice can aid in the reduction in the size of kidney stones.
Apart from bananas, there are other ways to detox, like fasting. Know what happens to your body while fasting.
18. Help with PCOS
Bananas are one of the world’s most popular fruits, and they are unquestionably a healthy choice for everyone. Carbohydrates and proteins in bananas help people with Polycystic Ovary Syndrome to absorb more minerals from other foods. Bananas are useful food for people with PCOS who experience hyperinsulinemia. And potassium levels present in this fruit also help handle the blood pressure well. That is why it is one of the amazing health benefits of bananas. (Also read 14 Disastrous Health Effects of Smoking)
19. Reduce Menstrual Pains
Menstrual cramps are vexing and never-ending. During your menstrual cycle, your uterus contracts, and the uterine lining sheds. Hormone levels associated with pain and inflammation cause contractions of the uterine muscle. Increased hormone levels produce more severe menstrual cramps, which can begin either before or during the menstrual cycle and can continue for up to 7 days. Period cramps often cause mood swings. Read about some other reasons behind mood swings.
- Banana contains high vitamin B6, vitamin C, and low fat, magnesium, cholesterol, and salt. Vitamin B6 is responsible for the production of red blood cells, which are beneficial to the body throughout the menstrual cycle.
- It also keeps the neurological system in good shape.
- Bananas are high in potassium as well. It inhibits fluid retention in the body, which is especially beneficial for women.
20. Glowing Face
Bananas are great when eaten to energize your body and better your health. However, they are also used in face masks to fix dry skin problems, as it contains potassium. People also use banana-based face masks to deal with rashes that can be fatal if contagious. And vitamin B in bananas and its face masks help you keep your face young and cheerful. (See Why do people touch their face while speaking)
Fruits are not just fruits, but they also have some history behind them. So, these are the 20 amazing health benefits of bananas that many people might still be unaware of. There are amazing ways to add bananas to your diet plan. You can also read about another yellow fruit. Have a look at the health benefits of mangoes.