Are bananas good for you? Yes! A wide variety of health benefits are associated with the curvy yellow fruit. Bananas are high in potassium and pectin, a form of fiber. They can also be a good way to get magnesium and vitamins C and B6. Here are some facts about this fruit:
1. BANANA CONSUMPTION
Not only do bananas provide a slew of health benefits, but they are one of the world's most popular fruits. Global banana exports reached about 24.5 million tons (22.2 million metric tons) in 2020 according to a preliminary report by the United Nations. About half of them were imported by the United States and the European Union together. In the U.S., each person eats, on average, 13.4 pounds (6 kilograms) of bananas per year, according to the U.S. Department of Agriculture(opens in new tab), making it Americans' favorite fresh fruit.
2. MENTAL HEALTH BENEFITS OF BANANA
Bananas can be helpful in overcoming depression "due to high levels of tryptophan, which the body converts to serotonin, the mood-elevating brain neurotransmitter," Flores said. Tryptophan is an essential amino acid that the body uses to help produce serotonin and melatonin — a compound that helps to regulate sleep, according to MedlinePlus(opens in new tab). Plus, vitamin B6 can help you sleep better, and magnesium helps to relax muscles.
3. BANANAS CAN AID DIGESTION AND WEIGHT LOSS
Bananas are high in fiber, which can help keep you regular. One banana can provide nearly 10% of your daily fiber requirement. Vitamin B6 can also help protect against Type 2 diabetes and aid in weight loss, according to Flores. In general, bananas are a great weight-loss food because they taste sweet and are filling, which helps curb cravings. Bananas are particularly high in resistant starch, a form of dietary fiber. A 2017 review published in Nutrition Bulletin(opens in new tab) found that the resistant starch in bananas may support gut health and help to control blood sugar. Resistant starch increases the production of short-chain fatty acids in the gut, which are necessary to gut health.
4. BANANAS CAN HELP DURING EXERCISE
For replenishing energy and electrolytes, bananas can be more effective than sports drinks. A 2012 study published in PLOS One(opens in new tab) looked at male athletes competing in long-distance cycling races. They compared athletes refueling with Gatorade every 15 minutes with athletes refueling with a banana and water. Researchers saw that the athletes' performance times and body physiology were the same in both cases. But the banana's serotonin and dopamine improved the athletes' antioxidant capacity and helped with oxidative stress, improving performance overall.
5. BONE HEALTH
Bananas may not be overflowing with calcium, but they are still helpful in keeping bones strong. According to a 2009 article in the Journal of Physiology and Biochemistry(opens in new tab), bananas contain an abundance of fructooligosaccharides. These are non-digestive carbohydrates that encourage digestive-friendly probiotics and enhance the body's ability to absorb calcium.
6. ARE GREEN BANANAS GOOD FOR YOU?
Though green bananas, which are unripe, have an astringent flavor, studies suggest they provide several health benefits. And you don't have to eat the actual banana, as green banana flour and other products have emerged on the market. A meta-analysis of 18 studies on green banana nutrition — mostly looking at green banana flour but also the pulp — revealed that these products can help with gastrointestinal symptoms and diseases as well as possibly helping to prevent or treat type 2 diabetes due to the resistant starch component that behaves like fiber to decrease glycemia, the researcher said in their study, published in 2019(opens in new tab) in the journal Nutrients. Other potential health benefits included weight control and a decreased risk of renal and liver complications associated with diabetes.
