Bananas

Bananas

Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.

The potassium and magnesium in bananas can help lower blood pressure. The blood-pressure-lowering effects, in turn, reduce your risk of heart disease. Potassium has been found to protect against osteoporosis, and magnesium plays a part in bone formation.

Bananas are rich in a mineral called potassium. A diet high in potassium can lower blood pressure in people with elevated levels and benefit heart health. This mineral is important as it helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells. Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure. Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium is kept in the body. In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density, and reduction in the formation of kidney stones.

1 medium-sized banana can provide up to 33% of the Daily Value of B6. The vitamin B6 in bananas may help prevent cognitive decline and reduce mood-related symptoms of PMS.

Bananas have a relatively low glycemic index (GI) of 42–58, depending on their ripeness. The GI is a measure of how quickly carbs in food enter your bloodstream and raise blood sugar. Their high content of resistant starch and fiber explains their low GI.

Although it is an important neurotransmitter in your brain, dopamine from bananas doesn’t cross the blood-brain barrier to affect mood, but 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.

A study conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma.

Consuming bananas, oranges, and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered risk of colorectal cancer.

Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood.

Bananas provide about 12% of your daily fiber needs, promoting regularity. The fiber content helps slow the absorption of sugar in the bloodstream, preventing the blood sugar spikes and subsequent crashes felt from more concentrated sugar sources, like juice or soda.