Bananas are one of the most popular fruits worldwide.  They come from a family of plants called Musa that are native to Southeast Asia and grown in many of the tropical regions of the world.

Bananas are incredibly healthy, convenient, delicious, and one of the most inexpensive fresh fruits you can buy. This makes them an excellent choice for anyone interested in eating healthy. Many types and sizes exist. Their color usually ranges from green to yellow, but some varieties are red. They contain essential nutrients that can have a protective impact on health.

Bananas contain many essential nutrients and may benefit weight loss, digestion, and heart health.

Nutritional Composition of Banana

Bananas contain a fair amount of fiber and several antioxidants. The nutrition facts for 1 medium-sized banana (100 grams) are:

  • Calories: 112
  • Fat: 0 grams
  • Protein: 1 gram
  • Carbs: 29 grams
  • Fiber: 3 grams
  • Vitamin C: 12% of the Daily Value (DV)
  • Riboflavin: 7% of the DV
  • Folate: 6% of the DV
  • Niacin: 5% of the DV
  • Copper: 11% of the DV
  • Potassium: 10% of the DV
  • Magnesium: 8% of the DV

Bananas are a rich source of carbs, which occur mainly as starch in unripe bananas and sugars in ripe bananas. The main component of unripe bananas is starch. Green bananas contain up to 80% starch measured in dry weight.

It’s no secret that the right amount of fiber in your diet is good for you. An average-size ripe banana gives you 3 grams of it. That’s about 10% of what you need each day. Most of the fiber in bananas is what’s called soluble fiber. It can help keep your cholesterol and blood pressure in check, and help ease inflammation.

A high proportion of the starch in unripe bananas is resistant starch, which passes through your gut undigested. In your large intestine, this starch is fermented by bacteria to form butyrate, a short-chain fatty acid that appears to have beneficial effects on gut health.

Bananas are a good source of several vitamins and minerals, especially potassium, vitamin B6, and vitamin C.

Other nutritional value of banana are:

  • Although it is an important neurotransmitter in your brain, dopamine from bananas doesn’t cross the blood-brain barrier to affect mood. Rather, it acts as an antioxidant.
  • Several antioxidant flavonoids are found in bananas, most notably catechins. They have been linked to various health benefits, including a reduced risk of heart disease.


Health Benefits Of Banana

  1. Better Heart Health

Heart disease is the world’s most common cause of premature death. Because they are rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps the body maintain a regular heartbeat, lower blood pressure and a proper balance of water in the body, according to the National Institutes of Health.

  1. Improve Gut Health

Dietary fiber has been linked to many health benefits, including improved digestion. Bananas contain water and fiber, both of which promote regularity and encourage digestive health.  Resistant starch and pectins act as prebiotic nutrients, supporting the growth of beneficial gut bacteria. In your gut, these fibers are fermented by beneficial bacteria that form butyrate, a short-chain fatty acid that promotes gut health.

  1. Energy Booster

Bananas are a better source of energy than expensive sports drinks, according to a 2012 study at Appalachian State University, published in PLoS ONE. One banana provides about 112 calories.

  1. Regulates Blood pressure

Potassium can help manage blood pressure and reduce strain on the cardiovascular system. A medium banana provides almost 9% of a person’s daily potassium needs, according to the nutritional information from the above sources.

  1. Mood Regulation

Bananas have a small amount of tryptophan, an amino acid that when combined with bananas’ natural vitamin B6, helps boost the production of serotonin, a “feel-good hormone.”

This mood-regulating substance may help your mind and body relax so you feel happier.

  1. Banish Premenstrual Syndrome Pain

Don’t take pills to reduce your menstrual pains. Try bananas instead.

Bananas have plenty of vitamin B6. Some studies suggest that B6 may reduce symptoms of premenstrual syndrome (PMS), according to the National Institutes of Health’s Office of Dietary Supplements (ODS)

  1. Ulcers Relief

Bananas help to increase mucus in the digestive tract, which can help heal or even prevent stomach ulcers. They help reduce the irritation of the digestive system by leaving a protective coating around the inner walls, making it a natural way to promote intestinal health as well. Since they help to neutralize acidity, they’re also a great way to get rid of heartburn. They act as a natural antacid and quickly soothe the burn.

  1. Prevent Some Sicknesses

A 2007 study suggested that eating bananas might help prevent wheezing in children with asthma. Laboratory investigations have suggested that lectin, a protein that occurs in bananas, may help prevent leukemia cells from growing.


Lectin acts as an antioxidant. Antioxidants help the body remove molecules known as free radicals. If too many free radicals build up, cell damage can occur, potentially leading to cancer.

Because of the calming properties associated with vitamin B6, bananas are often eaten by pregnant women to combat early-pregnancy morning sickness

  1. May improve insulin sensitivity when unripe

Insulin resistance is a significant risk factor for several chronic diseases, including type 2 diabetes. Several studies reveal that regularly eating resistant starch — for example, by enjoying unripe bananas — may improve insulin sensitivity. This could make your body more responsive to this blood-sugar-regulating hormone.

  1. May Improve Kidney Health

Potassium is vital for healthy kidney function and blood pressure regulation. As great dietary sources of potassium, bananas could be especially beneficial when it comes to keeping your kidneys healthy.

Finally, bananas are generally considered healthy. However, people with type 2 diabetes should avoid a high intake of well-ripened bananas.

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