Banana: 29 Nutrition Facts And Health Benefits

How are bananas good for our body?

Bananas are very rich in antioxidants and other nutrients.

A banana contains a lot of potassium. Potassium is essential for controlling blood pressure, which protects the heart.

Also, the potassium in bananas can improve men’s sexual health.

Bananas also contain vitamin B6, which prevents anemia and coronary heart disease. This vitamin B6 helps you sleep soundly.

The fiber in bananas controls digestive health, promotes weight loss, promotes intestinal health, and lowers blood sugar after meals.

It is also rich in magnesium, which can prevent type 2 diabetes. In addition, it contains high amounts of tryptophan, which makes you feel better and helps treat depression.

So far, we have briefly examined the effectiveness of bananas. From now on, I will explain it to you in detail one by one.

1. Improves heart health

Low potassium levels can cause heart failure, according to a report from Harvard Medical School. A banana rich in potassium can help solve these problems. (Of course, too much potassium may not be good for your heart.)

The heart needs potassium for proper contraction and expansion. Low levels of potassium in the body can lead to a heart attack called hypokalemia.

A new study shows that a banana a day can reduce your risk of heart attack by a third. This may not be an accurate study, but it can be accomplished by combining other healthy lifestyles, such as abstaining from smoking or drinking, and exercising regularly.

Another reason that bananas are good for heart health is that there are several potassium ion channels in the heart. It may sound scary, but very low levels of potassium in the body can also stop the heart. According to the National Heart Institute, bananas are one of the fruits you should eat for a healthy heart.

According to the University of Maryland Medical Center, potassium helps lower blood pressure. According to one study, eating two bananas a day can lower blood pressure by 10 percent.

According to the American Heart Association, potassium reduces the effects of sodium. However, regular exercise and a healthy diet must be combined to maintain heart health. And people related to kidney disease should be careful about their potassium intake. You will need to consult a specialist or a doctor.

High sodium intake raises blood pressure. Potentium has a positive effect on blood pressure. It also helps to release sodium from the body.

2. Helps with brain health

Bananas are rich in vitamin B6 that improves cognitive function. According to a study from Tuft University, men with high levels of vitamin B6 perform better on memory tests. The magnesium in bananas promotes electrical activity between nerve cells in the brain.

More importantly, brain cells use glucose for fuel. Our brain cannot store glucose, so we must supply it regularly. Bananas slowly release glucose into the bloodstream. In the body, the sugar in bananas is used more gradually than the sugar in refined sugar. Provides glucose to the brain in a stable way.

The potency in bananas also normalizes oxygen levels in brain cells. Fruits are rich in manganese, known to prevent brain diseases such as epilepsy and Parkinson’s disease. Also, the serotonin and melatonin in bananas are good for stress relief.

A deficiency in vitamin B6 can also lead to depression and peripheral nerve-related diseases. Eating bananas regularly can improve brain health and nerve function. Therefore, it also helps increase concentration.

Studies show that the potassium in bananas can help prevent a stroke in old age. And in postmenopausal women, eating bananas can reduce your risk of stroke by 12 percent. According to the American Academy of Neurology, people who lack potassium are 1.5 times more likely to have a stroke. Potentium does not affect sudden bleeding hemorrhagic stroke, but it does help ischemic stroke (80% of strokes).

3. It is good for the bones

According to the National Osteoporosis Foundation, the potassium in bananas is good for bone health. The magnesium in bananas is one of the important nutrients for bone health.

Foods rich in potassium help maintain the acid-base balance in the body. Foods rich in potassium help bones maintain their structure. In other words, taking potassium can prevent loss of calcium from the bones.

Calcium intake has also been shown to improve bone density in older women. Studies show that long-term potassium intake is associated with a reduced risk of osteoporosis. Another American study links potassium intake to the prevention of aging-related bone loss.

4. Helps with diarrhea

Bananas help treat diarrhea by replacing electrolytes. This fruit is rich in potassium, so it can help replenish lost potassium.

Bananas are known to be particularly effective in babies and young children with stomach problems.

5. It is good for digestion

Bananas help restore normal bowel function. Bananas are good for digestive health because they are rich in fiber.

Potentium plays an important role in muscle function.

Bananas are rich in insoluble and water soluble fiber. Insoluble fiber adds bulk to food and helps smooth movement. It also helps you feel full after eating. Water soluble fiber improves gut health. It also slows down the absorption of fats and carbohydrates, which helps lower blood sugar levels.

Bananas are a rich source of fructooligosaccharide, a free biotic that provides good bacteria for the intestines. This is effective in improving gut health. Also, fully cooked bananas can be more effective in treating digestive problems.

Bananas are natural antacids, so they neutralize stomach acid and help treat ulcers. Another component of bananas, leukocyanidin, thickens the gastric mucosa, providing additional protection against ulcers.

Bananas are rich in ingredients that help treat constipation. Bananas are low in acid, which is why they help relieve heartburn. The ripe banana sticks to the inner wall of the stimulated esophagus to form a protective layer that soothes and heals heartburn.

However, there are some conflicting studies to refer to. Raw bananas can cause constipation or make existing conditions worse.

6. Helps relieve hangovers

Potentium is one of the minerals that is lost after drinking alcohol and can also cause dehydration. Drinking a banana smoothie with honey can quickly cure a hangover. Bananas soothe the stomach and honey replenishes depleted sugar levels. Milk calms and hydrates the body.

Vitamins B1 and B6 are two nutrients that decrease after alcohol consumption. Bananas are rich in these nutrients and can help improve hangover symptoms.

7. It is good for teeth whitening

Some studies show that the potassium, manganese, and magnesium in ripe banana peel help whiten teeth. Rub the inside of the skin of your teeth for a few minutes. Also, the magnesium in bananas is good for dental health.

8. It is effective in reducing stress

The potency in bananas can help reduce stress by lowering blood pressure. Also, bananas can have a relaxing effect because they are rich in carbohydrates. Carbohydrates make serotonin, a neurotransmitter that calms you down.

Additionally, bananas contain dopamine, a chemical that calms the nervous system and reduces stress.

9. Good for immediate power supply

Bananas are rich in complex carbohydrates, amino acids, natural sugars, and other energy-boosting minerals. The carbohydrates in the banana are slowly released into the blood, providing a continuous supply of energy.

Eating bananas after exercising is effective. Bananas help restore muscles and balance moisture retention. Studies show that two bananas can provide enough energy for 90 minutes of intense exercise.

Bananas can be just as beneficial as sports drinks, according to a report from Appalachian State University. Additionally, according to a report from Harvard Medical School, bananas may have additional benefits that most sports drinks do not. The fruit contains antioxidants and healthier sugars (fiber and vitamin B6), which help maintain energy.

10. Helps fight cancer

Yellow bananas are good enough for your health. However, it may be better if the bananas turn brown and have spots. The brown banana has more tumor necrosis factor (TNF). Studies show that TNF is an anticancer compound that helps fight abnormal cells in the body.

In another study, banana consumption has been linked to a reduced risk of colon cancer. Also, bananas are good for preventing kidney cancer. Studies show that women who eat four to six bananas a week can reduce their risk of kidney cancer by 50%. This effect may be due to the antioxidant phenolic compounds present in bananas.

11. Good for eye health

The vitamin A content of bananas protects the eye membrane and helps the cornea.

12. It is effective in relieving menstrual pain

This may be due to the potassium in bananas. The minerals act as muscle relaxants and can relax the uterine muscles.

Bananas can help with muscle cramps caused by menstruation. And vitamin B6 and potassium can prevent moisture retention and bloating.

13. Strengthen your immune system

Bananas contain copper that enhances immunity by protecting cells from damage during chemical reactions. Copper is an important component of the enzyme that metabolizes iron, and iron is important for the immune system.

It also contains vitamin C, which helps make white blood cells. This vitamin protects white blood cells from chemicals. Another important nutrient in bananas is folic acid. This nutrient is necessary for the synthesis of cytokines, a protein that regulates the immune response.

Another study shows that the magnesium in bananas also plays an important role in the immune system.

14. Helps you quit smoking

High levels of nicotine in your blood keep you smoking. This causes the repetition of unhealthy smoking habits. The potassium and magnesium in bananas lower nicotine levels in the blood, helping smokers to get a boost.

15. It is good for diabetes

Diabetes patients should pay attention to carbohydrates in their diet. This is because carbohydrates raise blood sugar levels faster than other nutrients.

Bananas contain carbohydrates but also fiber. This fiber can slow the digestion and absorption of carbohydrates. This prevents a sudden spike in blood sugar and controls blood sugar levels.

16. Helps treat anemia

Especially anemia during pregnancy can be treated with folic acid. The folic acid contained in bananas prevents anemia in pregnant women and improves the health of the fetus.

The vitamin C in bananas also helps you absorb iron properly. Iron is an ingredient that helps with anemia. Vitamin B12 helps treat malignant anemia. Bananas do not contain the recommended level of vitamin B12, but the vitamin B6 in bananas is necessary for proper absorption and storage of vitamin B12. Also, the copper in bananas helps absorb iron.

17. Helps with fever

Diarrhea and excessive vomiting are one of the common symptoms of fever. These symptoms drain potassium levels from the body and cause weakness. A banana rich in potassium can be of great help for this symptom. It can also speed recovery by replacing lost electrolytes.

The flavonoid compounds in this fruit help fight fever by reducing inflammation and increasing immune activity.

18. It makes me feel good

According to research, bananas improve mood because they help stabilize blood sugar levels. And vitamin B6 relieves stress and anxiety. Bananas are a good source of tryptophan, as they help produce serotonin (also called the happy hormone).

Taking a lot of B vitamins can prevent depression. The potency of bananas has a positive effect on brain neurons.

19. Helps treat hemorrhoids

According to the Pacific College of Oriental Medicine, eating bananas on an empty stomach every day can help treat hemorrhoids. It is recommended to use three bananas a day for hemorrhagic hemorrhoids.

20. Good for treating insomnia

The potassium and magnesium in bananas help relax muscles and promote sleep. The tryptophan in bananas was used to treat sleep disorders. Additionally, bananas contain complex melatonin, which helps treat insomnia.

21. Helps you lose weight

The fiber in bananas can help you lose weight. In addition, it helps control blood sugar levels.

22. It is good to hydrate your skin

Bananas are natural moisturizers that are good for the skin. The vitamin A present in bananas restores lost moisture and restores dry, dull and damaged skin.

To immediately hydrate dry and dull skin, mash ripe bananas and apply to your face. Exclude near the eyes. Let sit for 20 to 25 minutes and rinse with lukewarm water. If your skin is very dry and flaky, you can add honey here. If you add bananas and honey, it helps to remove pigmentation.

23. It is effective against aging

The nutrients in bananas help eliminate wrinkles and keep skin young.

Mash avocados and bananas rich in vitamins A and E, which are good for preventing aging. Apply to the skin and rinse with water 20 minutes later. Make sure to exclude the eye area.

24. It is good for foot care

The moisturizing ingredients in bananas can be used on the split heel.

Just mash two ripe bananas and place on dry feet. Leave on for 10 minutes and rinse your feet with cold water.

25. Helps puffy eyes

The nutrients in bananas can help calm the blood vessels under the eyes and reduce eye puffiness. You can crush half a banana and put it on the affected area. Leave on for 15 to 20 minutes. The potassium in bananas soothes excess moisture under the skin.

You can also apply banana peel instead of banana puree.

26. Helps exfoliate

A banana scrub can be made to exfoliate the skin. Rich in antioxidants, it helps remove dead skin cells.

The following is a banana peel method that you can prepare at home.

Mix the mashed bananas and 1 tablespoon of sugar well. Apply to the skin and rub in a circle. Bananas hydrate dry skin and remove dead skin.

27. Helps treat itchy skin, warts and psoriasis

For itchy skin, rub the inside of the banana peel on the area to soothe it.

To treat warts and psoriasis, apply banana peel to the area and rub in twice a day for 10-15 minutes. However, it is not a fully medically verified method, so consult your dermatologist before implementing it.

28. Helps you sleep

Melatonin is the body’s sleep-inducing hormone, and tryptophan is the amino acid needed to make this sleep hormone.

Eating bananas a few hours before bed helps you sleep.

29. It’s good for your hair

Bananas contain folic acid that adds shine to hair. Folic acid keeps your hair moist. Potassium and other natural oils in bananas also help improve hair health.

Additional Information

Fun fact about bananas

  • Bananas are radioactive materials because they are high in potassium. But you don’t have to worry because it is a very small part. According to the British media, 10 million must be eaten at a time to die from radiation exposure from bananas. In addition, it is said that 274 must be consumed per day for 7 years to achieve chronic radiation exposure.
  • There are about 1,000 types of banana plants around the world.
  • More than 100 billion bananas are consumed worldwide each year.

What are the other uses of bananas?

Bananas serve a purpose not only for fruits but also for other parts of the banana plants.

  • Banana flower: Also called banana buds, this extract can be used to prevent infection.
  • Banana leaves: the leaves can be used to serve food. It can also be used to make dough shapes before frying.
  • Banana stalks: Banana stalks are high in fiber and can be used to treat constipation.

What are the side effects of eating too many bananas?

Headache and drowsiness

The amino acids in bananas can expand blood vessels and cause headaches. In addition, it contains tryptophan, so eating too much can cause drowsiness.

A bad tooth

Bananas are high in sugar, so if you don’t brush your teeth properly, it can cause cavities.


Consuming too much potassium can lead to hyperkalemia, a symptom of muscle weakness and an irregular heartbeat. However, for these side effects to occur, 43 bananas must be consumed consistently a day. Therefore, you do not have to worry about your normal banana diet.

Sugar in the blood

Excess consumption of bananas can increase blood sugar levels. Bananas have fiber that counteracts this effect, but it is not good to eat too much. Diabetes patients should pay attention and consult a doctor.

Kidney disorder

Reduce your intake of bananas if you have kidney disease. This is because damaged kidneys accumulate potassium in the blood, leading to heart complications. You should consult a doctor before eating.

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