If you’re like many people, no trip to the grocery store is complete until you add a bunch of bananas to your cart.
Bananas are inexpensive, tasty, and versatile, but the best reason to eat them is their health benefits. Read on to learn how this curvy, yellow wonder can help you stay well.
1. Tames Your Tummy
If you’ve ever had the stomach flu or food poisoning, you’ve probably been told to eat the BRAT diet during recovery. BRAT stands for bananas, rice, applesauce, and toast. Bananas are included in the acronym for good reason. They are bland enough to pass through the digestive tract easily, their potassium helps replenish lost electrolytes, and their fiber adds bulk to your stool to help calm diarrhea.
Some pregnant women report that bananas help ease morning sickness. It makes sense since bananas are high in vitamin B-6. One medium banana provides about 20 percent of your recommended daily intake. According to the National Institutes of Health Office of Dietary Supplements (ODS), studies led by the American Congress of Obstetricians and Gynecologists recommend vitamin B-6 supplements during pregnancy to treat nausea and vomiting. Eating a few raw bananas each day may be a fresh alternative.
2. Helps Lower Blood Pressure
The potassium in bananas may help lower blood pressure. Two medium bananas provide a quarter of your daily allowance.
According to the American Heart Association, potassium helps lower blood pressure by reducing sodium’s effects on the body. They recommend that bananas and other foods containing potassium be part of an overall dietary plan to lower blood pressure. The plan should also include watching your salt, fat, and saturated fat intake.
3. Helps Lower Stroke Risk
The potassium in bananas doesn’t just impact blood pressure. If you’re a postmenopausal woman, it may reduce your stroke risk too.
According to the American Heart Association’s Rapid Journal Report, a study published in Stroke showed that postmenopausal women who eat high-potassium foods are less likely to have strokes and die from them than women who eat fewer potassium-rich foods. The study also suggests a benefit to increasing potassium in the diet before you develop high blood pressure.
4. Provides an Energy Boost
If you need an energy boost during exercise or otherwise, try eating a banana. A study published in PLoS ONE suggested that bananas are as beneficial as sports electrolyte drinks during exercise.
In fact, bananas may be superior. They deliver potassium, carbohydrates, fiber, and vitamin B-6 in an all-natural package. Sports drinks contain nutrients, but also processed sugar and artificial ingredients.
The next time you feel sluggish and need a pick-me-up, reach for a banana instead of a sports drink, soda, or other sugary beverage.
5. Good Source of Magnesium
Magnesium is a mineral that helps every organ and system in your body function normally. According to ODS, magnesium is important to protein synthesis, muscle and nerve function, energy production, glucose control, and blood pressure control.
Magnesium deficiency may lead to:
- loss of appetite
- nausea and vomiting
- numbness and tingling
- heart rhythm issues
Alcoholism, type 2 diabetes, gastrointestinal disorders, and poor diet can increase you risk of deficiency.
Two medium bananas have 16 percent of the recommended daily value. Adding bananas to your daily diet, especially if you have a health condition that depletes magnesium, may help you from becoming deficient.
6. Good Source of Manganese
Manganese isn’t a mineral you hear about often, but it’s critical to good health.
Manganese helps metabolize carbohydrates, cholesterol, and amino acids. It also plays an important role in bone development and wound healing.
Some studies suggest women with osteoporosis have lower levels of manganese than women without the condition. Manganese may also help prevent migraines, reduce the risk of pregnancy complications, and decrease the risk of death after a heart attack.
Two medium bananas have over 30 percent of your daily dietary allowance of manganese.
7. Good Source of Fiber
Most people don’t get anywhere near the recommended daily allowance of fiber, which is 38 grams daily for men 50 and under, and 25 grams for women. Fiber helps maintain bowel health and keep your bowels moving. It also helps to lower cholesterol and control blood sugar.
Fiber may help you lose weight by keeping you fuller longer. High-fiber foods like fresh fruits and vegetables, whole grains, and oats are lower in unhealthy fats and calories than most so-called diet foods.
Two medium bananas contain 6 grams of fiber, which is about 23 percent of your daily fiber allowance. While you still have some distance to go to meet your goal, adding bananas to your diet helps get you there.
8. Helps Relieve Heartburn and Prevent Ulcers
According to research published in the Journal of Pharmacognosy and Phytochemistry, bananas are natural antacids and work by neutralizing acid.
They also contain a flavonoid antioxidant called leucocyanidin which helps increase the mucous membrane layer in the stomach. This may help prevent stomach ulcers from forming or worsening.
9. Healthy Skin
Don’t throw away those overripe bananas! Use them to make a nourishing face mask.
While evidence is anecdotal, the theory behind the natural beauty treatment is sound. Bananas contain vitamin C, an antioxidant necessary for collagen production and that helps limit UV damage. Bananas are also reported to help treat acne, absorb oil, and moisturize dry skin.
To make a banana mask, mash a ripe banana until a paste forms. Apply to clean skin and leave on at least 15 minutes, and then rinse thoroughly. For added moisture, add a teaspoon of honey or plain Greek yogurt. The mask is messy, so keep a towel handy.
Ways to Enjoy Bananas
If you want to enjoy the health benefits of bananas, but you don’t like eating them plain, you’re in luck. Bananas are delicious in milkshakes, smoothies, and parfaits. They are tasty solo or sliced onto whole grain pancakes, oatmeal, and your favorite cold cereals.
Try these healthy banana recipes.
This healthful treat is great for breakfast, lunch, or snack time. It combines bananas with oatmeal, almond milk, and Greek yogurt. View the recipe.
Maple-Sweetened Banana Muffins
If you’re looking for a healthier banana muffin, look no further. This recipe features mashed bananas, coconut oil, maple syrup, oats, and whole-wheat flour. View the recipe.
If you’ve never tried a grilled banana, you don’t know what you’re missing. Grilling fruit brings out its natural sweetness. This recipe tops the banana with a dash of cinnamon. View the recipe.
Chocolate-Banana Ice Cream
Simply blend two frozen bananas and 1 tablespoon cocoa powder. Sweet, creamy, and healthy!
When it comes to healthy fruit, you can’t do much better than bananas.
They’re low in calories, have no fat, and are packed with essential vitamins and minerals. Since bananas are inexpensive, portable, versatile, and easily fit into any healthy eating plan, there’s no excuse not to eat them.
To reap their health benefits, simply eat them in place of a couple unhealthy foods or snacks each day.
Basic report bananas, raw. (n.d.). Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/2159?manu=&fgcd=
Digestive Health Team. (2014, December 24). Mom’s advice is still the best for treating diarrhea. Retrieved from http://health.clevelandclinic.org/2014/12/moms-advice-is-still-the-best-for-treating-diarrhea/
Higdon, J. (2010, March). Manganese. Retrieved from http://lpi.oregonstate.edu/mic/minerals/manganese
Mayo Clinic Staff. (2015, September 22). Dietary fiber: Essential for a healthy diet. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
Michels, A. J. (2011, September). Vitamin C and skin health. Retrieved from http://lpi.oregonstate.edu/mic/micronutrients-health/skin-health/nutrient-index/vitamin-C
Nieman, D. C., Gillitt, N. D., Henson, D. A., Sha, W., Shanely, R. A., Knab, A. M., Cialdella-Kam, L., & Jin, F. (2012, May 17). Bananas as an energy source during exercise: A metabolomics approach. PLoS ONE, 7(5), e37479. Retrieved from http://www.plosone.org/article/fetchObject.action?uri=info:doi/10.1371/journal.pone.0037479&representation=PDF
Nutrition facts: Bananas, raw. (n.d.). Retrieved from http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
Potassium and high blood pressure. (2014, August 4). Retrieved from http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Potassium-and-High-Blood-Pressure_UCM_303243_Article.jsp#.Vr5TJvIrLIU
Sampath Kumar, K.P., Bhowmik, D., Duraivel, S., & Umadevi. M. (2012). Traditional and Medicinal Uses of Banana. Journal of Pharmacognosy and Phytochemistry, 1(3), 51-63. Retrieved from http://www.phytojournal.com/vol1Issue3/Issue_sept_2012/9.1.pdf
Vitamin B6 fact sheet for consumers. (2011, September 15). Retrieved from https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
Vitamins B6. (2011, September 15). Retrieved from https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
September 27, 2016 at 6:20 am
Reblogged this on One Regular Guy Writing about Food, Exercise and Living Past 100 and commented:
I have a banana in my smoothie every morning. It’s one of the excellent foods.
September 27, 2016 at 4:37 pm
Reblogged this on Going Dad and commented:
Avery has a banana with nuts, seeds, my homemade bread, and NuttZo almost every morning of the work week. I try to keep them green for the resistant starch, but every now and then she’ll get a ripe one with extra sweetness. Since we keep refined sugar out of the house, this is perfect for a whole food sweet treat.
These are great benefits listed here and I just wanted to share.
September 27, 2016 at 4:38 pm
Just reblogged your article like Tony on my site, Going Dad. Thanks for the info, I’m enjoying your site!
September 28, 2016 at 8:29 am
September 28, 2016 at 8:18 am
Tony, Great article. Can I have access to the banana recipes? Always get great information from reading your blog post. keep up the great work, Richard