Bananas Health Benefits

Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. A medium-sized banana provides 350 mg of potassium. The effectiveness of potassium-rich foods in lowering blood pressure has been demonstrated by a number of studies. According to the FDA, "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke." Plus, potassium helps your body maintain normal fluid and electrolyte balances in the cells.
The Indian scientists report that natural compounds in bananas act in a manner similar to anti-hypertensive drugs. The Manipal team studied six popular banana varieties and found that all had ACE-inhibiting properties, though the ripened bananas had a stronger action than unripe ones. Researchers have reported that blood pressure fell by 10% in people who ate two bananas daily for a week.

Scientists suggest that people with a low amount of potassium in their diet may have an increased risk of stroke. The observational study of 5,600 people aged over 65 found that those with the lowest intake of the potassium were 50% more likely to suffer a stroke.High-potassium foods, like bananas, may lower your risk of stroke. However, researchers say that more studies are needed confirm whether increasing potassium in the diet can prevent strokes.

Because the banana is rich in nondigestible fibers (including cellulose, hemicellulose, and alpha-glucans) it can help restore normal bowel activity and help with both constipation and diarrhea. Bananas normalize the colon's function to absorb large amounts of water for regular bowel movements. Their usefulness is due to their richness in pectin, which is water-absorbent and this gives them a bulk producing ability.

Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms. When fructooligosaccharides are fermented by these friendly bacteria, not only do numbers of probiotic bacteria increase, but so does the body's ability to absorb calcium.

Research published in Digestive Diseases and Sciences underscores just how much bananas can improve nutrient absorption. In this study, 57 babies (5-12 months) with persistent diarrhea of at least 14 days duration were given a week's treatment with a rice-based diet containing either green banana, apple pectin or the rice diet alone. Treatment with both green banana and apple pectin resulted in a 50% reduction in stool weights, indicating that the babies were absorbing significantly more nutrients.

Bananas have long been recognized for their antacid effects that protect against stomach ulcers and ulcer damage. A flavonoid in the banana, leucocyanidin, has been found to significantly increase the thickness of the mucous membrane layer of the stomach.

Since bananas help to neutralize acidity, they are also a great way to get rid of heartburn. In an animal study, a simple mixture of banana and milk significantly suppressed acid secretion.

Researchers at Cornell University investigated the effects of apple, banana, and orange extracts on neuron cells and found that the phenolic phytochemicals of the fruits prevented neurotoxicity on the cells. Among the three fruits, apples contained the highest content of protective antioxidants, followed by bananas then oranges.

These results suggest that fresh apples, banana, and orange in our daily diet along with other fruits may protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer's disease.

Bananas are the best solid food to introduce to infants. A mashed ripe banana is an extremely simple and healthy baby food. Potassium, Fiber, Calcium, Magnesium, Phosphorus, Selenium, Iron, Vitamins A, B2, B6, C, E, Niacin, Folate, and Pantothenic Acid. Furthermore, bananas are very easy to digest and rarely cause allergic reactions.

Bananas are part of the BRAT diet, a diet many physicians recommend for children recovering from gastrointestinal problems, particularly diarrhea.

Recent study found evidence that a higher consumption of bananas and apple juice from concentrate may protect against wheezing in children.

Animal studies have shown that banana has the potential to lower cholesterol. It was suggested that the dietary fibre component in banana pulp was responsible for its cholesterol-lowering effect. The amount of dietary fibre in banana is relatively constant during banana ripening.

Bananas promote an overall improvement of the functional efficiency of kidneys. Benefits to the kidneys are again due to the high potassium content of bananas. A normal intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones.

The results of the Swedish population based prospective study (13.4 years) of 61,000 women aged 40-76, show that women eating more than 75 servings of fruits and vegetables per month (which translates into 2.5 per day) cut their risk of kidney cancer 40%. Among the fruits, bananas were especially protective. Women eating bananas four to six times a week halved their risk of developing the disease compared to those who did not eat this fruit.

One of the fastest ways to cure hang-over is to make a dairy banana cocktail with milk and honey. Bananas are known to calm an upset stomach and help rehydrate your body. Bananas are rich in the important electrolytes, magnesium and potassium, which are severely depleted during heavy drinking. Banana with the honey builds up the depleted blood sugar levels, giving you some energy.

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. Potassium is also essential for helping muscles to contract properly during exercise and reduces cramping up. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

Bananas contain 25 percent of the recommended daily allowance (RDA) for vitamin B6, necessary for producing antibodies and red blood cells as well as aiding in the metabolism of fat. In addition, vitamin B6 serves as an immunity booster. So, this fruit strengthens your armor against infectious diseases. With each average-sized banana, you ingest about 15 percent of the RDA for vitamin C, one of the strongest antioxidants.

Nutrient content of Banana

Nutrient Weight
Water 74.91 g
Energy 89 kcal
Energy 371 kj
Protein 1.09 g
Total lipid (fat) 0.33 g
Carbohydrate, by difference 22.84 g
Fiber, total dietary 2.6 g
Sugars, total 12.23 g
Sucrose 2.39 g
Glucose (dextrose) 4.98 g
Fructose 4.85 g
Starch 5.38 g
Calcium, Ca 5 mg
Iron, Fe 0.26 mg
Magnesium, Mg 27 mg
Phosphorus, P 22 mg
Potassium, K 358 mg
Sodium, Na 1 mg
Zinc, Zn 0.15 mg
Copper, Cu 0.078 mg
Manganese, Mn 0.27 mg
Selenium, Se 1 mcg
Fluoride, F 2.2 mcg
Vitamin C, total ascorbic acid 8.7 mg
Vitamin B1 (Thiamin) 0.031 mg
Vitamin B2 (Riboflavin) 0.073 mg
Vitamin B3 (Niacin) 0.665 mg
Vitamin B5 (Pantothenic acid) 0.334 mg
Vitamin B6 0.367 mg
Folate] 20 mcg
Choline 9.8 mg
Betaine 0.1 mg
Vitamin A, IU 64 IU
Vitamin A, RAE 3 mcg_RAE
Vitamin E (alpha-tocopherol) 0.1 mg
Tocopherol, gamma 0.02 mg
Tocopherol, delta 0.01 mg
Vitamin K (phylloquinone) 0.5 mcg
Fatty acids, saturated 0.112 g
Fatty acids, monounsaturated 0.032 g
Fatty acids, polyunsaturated 0.073 g
Cholesterol 0 g
Phytosterols 16 mg
Tryptophan 0.009 g
Threonine 0.028 g
Isoleucine 0.028 g
Leucine 0.068 g
Lysine 0.05 g
Methionine 0.008 g
Cystine 0.009 g
Phenylalanine 0.049 g
Tyrosine 0.009 g
Valine 0.047 g
Arginine 0.049 g
Histidine 0.077 g
Alanine 0.04 g
Aspartic acid 0.124 g
Glutamic acid 0.152 g
Glycine 0.038 g
Proline 0.028 g
Serine 0.04 g
Carotene, beta 26 mcg
Carotene, alpha 25 mcg
Lutein + zeaxanthin 22 mcg