They’re a fiber and potassium powerhouse that strengthens your immune system and digestion.
Bananas have been referred to as “nature’s perfect snack,” and it is simple to understand why. The wavy yellow fruits are highly adaptable, come in compact packaging, and transport well in a lunch bag or purse. They even have their very own category of (amazing!) muffins and bread. They also make a terrific mixer for smoothies and a delightful topping for cereal or muesli.
How nutritious are bananas?
The answer is “absolutely,” according to registered dietitian Elyse Homan, RD, LD. They are easy on the stomach and packed with nutrients. Very few individuals have issues with banana digestion.
So, when you peel and eat, what are you eating? A ripe banana of medium size contains:
- 105 calories.
- 1 gram of protein.
- 28 grams of carbohydrates.
- 15 grams of (natural) sugar.
- 3 grams of fiber.
- Less than 1 gram of fat.
Health benefits of eating bananas
Bananas are healthy foods that have a lot of nutrition to give, including vitamins, minerals, and fiber. Plus, Homan adds, they’re simple to absorb. The top nutritional advantages of bananas are listed below:
1. The use of fiber to aid digestion and prevent disease
According to the U.S. Department of Agriculture’s (USDA) dietary recommendations, a banana’s 3 grams of fiber provide close to 10% of the daily need based on a 2,000-calorie diet.
Probably the first thing that comes to mind when you hear the word “fiber” is digestion. Fiber is good for your digestive system. Most people need to eat more because it keeps everything in their intestines moving.
However, fiber has additional effects on your health. Researchers who analyzed information from nearly 200 research discovered that those who consumed 25 to 29 g of fiber daily had a risk reduction of up to 30% for:
- Colorectal cancer.
- Heart disease.
- High blood pressure.
- High cholesterol.
- Stroke.
- Type 2 diabetes.
 2. Vitamin C to strengthen the immune system
Ascorbic acid, a component in vitamin C, increases the body’s ability to absorb iron and strengthen the immune system’s defenses against disease. A daily need of 75 to 90 mg applies to adults. An average banana has 10 milligrams of vitamin C.
One of the many antioxidants found in the diet is vitamin C. Since antioxidants neutralize free radicals in your body, they are crucial. Your cells can become damaged by free radical buildup, which can cause disease. However, anti-oxidants like vitamin C control free radicals.
3. Vitamin B6 for better metabolism and other benefits
Vitamin B6 is necessary for:
- Appetite control.
- The immune system works.
- Biological processes.
- A healthy nervous system.
- Sleep control.
“One banana will give you one-quarter to one-third of the vitamin B6 you need in a day,” claims Homan.
4. Potassium to support healthy organ function and reduce blood pressure
Adults should consume 4,700 to 5,000 milligrams of potassium per day, according to the USDA. Approximately 422 mg, or less than 10% of your daily needs, are provided by a banana.
Mineral potassium has many benefits for your body. It is crucial for your body to properly operate that you:
- Heart
- Kidneys
- Muscles
- Nerves
Getting adequate potassium also helps to maintain a healthy blood pressure level. Sodium elevates blood pressure, so potassium balances it out by lowering blood pressure.
In addition, according to Homan, potassium boosts your vascular system, which is the web of blood and lymphatic vessels that runs through your body’s tissues and organs. It also lowers your chance of:
- Heart disease.
- Kidney failure.
- Stroke
5. Magnesium for better blood pressure, blood sugar, and other conditions
32 mg of the mineral magnesium are present in one medium-sized banana, which accounts for 8% to 10% of your daily needs.
Magnesium plays a role in a number of bodily functions, such as:
- Blood pressure.
- Blood sugar levels.
- Building proteins.
- Maintaining bone.
- Muscle function.
- Nerve function.
Insoluble starch and bananas
Unripe or green bananas contain a lot of resistant starch. “Your body can’t digest resistant starch,” says Homan. Rather, it’s a prebiotic that encourages the development of healthy bacteria in your colon. Prebiotics aid your digestion and may be beneficial if you have diarrhea.
“I frequently hear patients say they stay away from bananas since they’ve heard the natural product is too high in sugar,” says Homan. As bananas age, a significant part of the safe starch changes to sugar. In any case, the medical advantages of cell reinforcements and fiber offset the normally happening sugar. For those stressed over glucose levels, match bananas with a protein source, for example, peanut butter or a cheddar stick for better control.
Unripe bananas should be avoided at all costs. If you’re not used to consuming resistant starch, start out slowly to give your body time to adjust. At first, some people may feel bloated, gassy, and constipated,” continues Homan.
One more benefit of this fruit? In addition to all of its health advantages, bananas are more affordable than many other fruits.
Disclaimer
The information provided at this site is only meant for educational purposes and is not meant to replace medical care from a qualified health care provider. The reader should speak with their doctor to assess whether the information is suitable for their condition due to individual needs that are specific to them.
