Banana: Health benefits, facts, and nutritional values

Banana is a fruit which is easily available all over the world. It is cheaper and very affordable fruit and can be consumed by anyone. Banana is used as per their size, shape, and color. When they are green some people make chips or wafers out of it by frying them in oil and when they are yellow it can be eaten or can be added to cereals or breakfast.

Mainly they are rich potassium and fibers which are necessary nutrients required for a human body in day to day life.

Health benefits of banana:

Blood pressure levels:

To reduce blood pressure, it is necessary to maintain low sodium intake, although increasing potassium intake can be equally important due to its vasodilation effects. According to the American Survey, less than 2% of Americans meet daily 4700 milligrams of potassium recommendation.
Also, note that the consumption of high potassium is associated with a 20% less risk of dying for all reasons.

Heart health:

Fiber, Potassium, Vitamin C and B6 content in bananas support all cardiovascular health. According to some researches, an increase in potassium intake with a reduction in sodium intake is the most important dietary change that a person can do to reduce his risk of cardiovascular disease.
In one study, those who consumed 4000 mg of potassium per day were less exposed to a 50% lower risk of ischemic heart disease than those consuming less potassium.
High potassium intake is associated with reduced risk of stroke, protection against loss of muscle mass, protection of bone density.

Digestive Health:

A medium banana provides about 10-12% of your daily fiber requirements.
There are two types of fibers, soluble fiber helps your body control your blood glucose levels and gets rid of fatty foods like cholesterol and insoluble fiber adds weight and softness to the stool, making it easier for your regular bowel movement which helps keep your intestine healthy and safe from harmful bacteria.
Resistant starch escapes digestion process and ends in our large intestine, where it becomes food for beneficial intestinal bacteria.

Kidney Health:

Potassium is essential for healthy kidney function.
As a good dietary source of potassium, bananas can be particularly beneficial to maintain healthy kidneys.

A study has shown that those who had eaten 2-3 times per week were less likely to develop kidney disease by 35%.

Other studies have found that people who consume bananas in bananas 4-6 times, they have less than 55% less chance of developing kidney stones.

Diabetes and insulin level:

Insulin level is a major risk factor for many of the world’s most serious diseases, including type 2 diabetes.
Many studies have shown that 20-30 grams of resistant starch per day can improve insulin sensitivity by up to 40-50%, in at least 3-4 weeks.
Bananas are a great source of starch and therefore can help to improve insulin sensitivity.
Further studies have shown that type 1 diabetes peoples that consume high fiber diets have low blood glucose levels and can improve blood sugar, lipid, and insulin levels also that in type 2 diabetes.

Treats Anemia:

Due to the high iron content in bananas, they are good for people suffering from anemia. 
It is a condition where the number of red blood cells or hemoglobin decreases in the blood which causes fatigue and shortness of breath.

Low-Calorie diet for weight loss:

Bananas have many features that make them food suitable for weight loss and contain fewer calories. 
An average banana contains only 100 calories.
They are rich in fiber, eating more fiber from fruits and vegetables is often associated with weight loss.

Increases strength:

Studies have shown that bananas have been found helpful to provide excellent strength and nutrition during strength workouts.
It is often known as the best food for athletes, mainly because of their mineral content and easily digesting carbs.
Eating banana can reduce muscle cramps and pain while exercising.

Vision and Eyesight:

Vitamin A present in a banana can help to improve the vision of your eyesight and vision.

Reduces skin problems:

A medium sized banana provides about 14% of your daily manganese requirements that help to make your body collagen and protects your skin and other cells against free radical damage.  

Note: If your kidneys are not fully functional high potassium in a banana can be fatal because of your kidneys will unable to remove excess potassium from the body.


Bananas are acidic in nature which can cause bowel problems if consumed empty stomach.  


Best time to eat Banana:

  • Also in the morning breakfast with oats or serials.


  • Before 20-30 minutes of going to the gym or workouts, it will provide energy and strength required while doing workouts.


The worst time to eat:

  • At night it will develop a mucus problem and digestive distress.

Facts of bananas:

  • Bananas can float in water because they are less dense than they are in comparison.
  • Banana can be considered a mood enhancer because it contains amino acids, triphosphates, and vitamin B6, which helps the body to produce serotonin.
  • Bananas inside peel may help to get rid of itching and swelling of bug bites or poison ivy.
  • Bananas are the best pre-workout snacks.
  • Bananas grow on plants which are officially considered to be a herb.

Nutritional values of banana:

Nutrients Serving size ( 1 medium-size or 100g)
Energy 93kcal
Total fat 0.2g
Carbohydrates 23g
Sugar 12.3g
Dietary fiber 2.2g
Potassium 362mg
Protein 1.1g
Vitamin C 8.7mg
Vitamin A 4 mcg
Vitamin B6 0.378mcg
Manganese 0.272mg
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