The Health Benefits of Bananas

Many people generally assume bananas as fruits that will make you gain weight due to its high carbohydrate content and should be consumed before or during exercises for an instant energy boost. However, bananas are more than just sources of energy, but a great source of vitamins, minerals and fiber that can boost overall health. Let us explore more in this article.

Banana Nutrition Facts

One medium sized banana contains [1] :

Energy : 105 kcal

Protein : 1.29g

Fat : 0.4g

Carbohydrate : 27g

Fiber : 3.07g

Total Sugars : 14.4g

Health Benefits of Bananas

Manage High Blood Pressure

Bananas are a rich source of potassium, each medium sized banana delivers about 450 mg or 13% of daily requirements. Potassium helps to lower blood pressure through regulating the levels of sodium in the body. It can also help to lower stroke risks and prevent kidney stones [2].

However, it is important to note that those who have kidney issues should keep potassium intake in check. Do seek medical professional help if in doubt.

Helps with weight and diabetes management

The high fiber in bananas are beneficial for weight management, as fiber intake helps make you feel fuller without overeating. Fiber also reduces the absorption of fat and carbohydrates when food travels through the gut.

Green bananas contain resistant starch or insoluble fiber, it is able to add size and density of stools, encourages easier channelling of food through the digestive system which helps to fight constipation. It may also helps to manage blood sugar levels, thereby help to manage diabetes [2].

However, because the resistant starch changes to simple sugars when they turn yellow, it is advisable for diabetic patients to stick to the unripe variant instead [3].   

You can learn more about fiber from this article.

Promotes gut health

Bananas are rich in prebiotics, which is a food source for probiotics – good bacteria that is beneficial for the digestive system. Prebiotics are known to help treat some gastrointestinal infections and also ease irritable bowel syndrome (IBS) [2].

You can read more about pre and probiotics here.   

Energy for workouts

Yellow bananas are a healthy source of energy as they are high in simple sugars plus are fat and cholesterol free. This convenient to pack fruit can act as ideal pre or post - workout snacks. [4]

Good for the skin

Bananas are rich in manganese, which helps the body produce collagen and protects cells from the ravages of free radicals. [4]

Rich in Vitamins A, B6 and C

 Vitamin A is good for your eyes and may also help protect your body against cancer.

Vitamin B6 helps the body metabolise macronutrients into energy and essential in brain development for baby pre and post pregnancy.

Vitamin C helps protect the body cells from free radical damage, able to bolster the immune system and help the body heal faster. [2]

Are Bananas for everyone?

Because of the high potassium levels, individuals who have medical conditions that restrict potassium intake, such as kidney diseases. Should refrain or seek medical advise before consuming the fruit.

Diabetic patients should moderate or refrain from consuming yellow bananas, green bananas are more suitable due to the lower sugar content and glycaemic index. 

Great and simple ways to include bananas in your diet

Banana pancakes

Fry a mixture of mashed up bananas and whisked eggs over low or medium heat.

Banana Smoothie

Blend one frozen banana, milk and a few cubes of ice.

Banana Sandwich

Sandwich 2 slices of wholemeal bread with sliced bananas, peanut butter or butter spread. 

Banana fruit salad

Slice your favourite mixture or fruits (including bananas) in a salad bowl for a burst of flavour and tons of healthiness.

One ingredient banana ice cream

Slice up one or two bananas and freeze them. Blend them into a creamy consistency and freeze the paste before consuming [5].

By : Alvin Ho

B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)