Health Benefits of Bananas
A bunch of bananas.

Health Benefits of Bananas

pathmedical Nutrition

Bananas are incredibly healthy, convenient and delicious,

The most common type found in grocery stores, starts out firm and green but turns yellow, soft, and sweet as it ripens. Bananas contain many essential nutrients and may benefit weight loss, digestion, and heart health.

Here are health benefits of bananas.

Improve Blood Sugar Levels – Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in liquid to form a gel (1). Unripe bananas also contain resistant starch, which isn’t digested by your body (2). Together, these two types of fiber may moderate your blood sugar levels after meals. Plus, they may help regulate your appetite by slowing the emptying of your stomach (3).

Supports Digestive Health – Resistant starch, the type of fiber found in unripe bananas, is a prebiotic. Prebiotics escape digestion and end up in your large intestine, where they become food for the beneficial bacteria in your gut (4). Pectin is also found in bananas, which may help prevent constipation and soften stools (5).

Support Heart Health – Bananas are a great source of potassium (6). A potassium-rich diet can help lower your blood pressure. A single banana also contains about 8% of the daily recommended amount of magnesium, another mineral that’s important for heart health (7).

Help You Feel Fuller – The soluble fiber in bananas may help keep you full by adding bulk to your digestive system and slowing digestion. Bananas are also low in calories for their size. When you combine the low calorie and high fiber contents of bananas make them a more filling snack than other foods (8).

Improve Kidney Health – Potassium is vital for healthy kidney function and blood pressure regulation (9). Bananas could be especially beneficial when it comes to keeping your kidneys healthy.

Support Exercise Recovery – Bananas are the perfect food for athletes. This is due to their content of easily digested carbs, as well as the minerals potassium and magnesium, both of which act as electrolytes (10). You lose electrolytes through your sweat during exercise. Resupplying your body with potassium and magnesium after sweating, may reduce exercise-related muscle cramps and soreness (11).

Bananas are a popular fruit with many potential health benefits.

They boost your digestion and heart health thanks to their fiber and antioxidant contents. Both ripe, yellow bananas and unripe, green bananas can satisfy your sweet tooth and help keep you healthy.

SOURCES
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400781/
2. https://pubmed.ncbi.nlm.nih.gov/32040399/
3. https://pubmed.ncbi.nlm.nih.gov/25129656/
4. https://pubmed.ncbi.nlm.nih.gov/32040399/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400781/
6. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
7. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102653/nutrients
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7946062/
9. https://pubmed.ncbi.nlm.nih.gov/30733429/
10. https://pubmed.ncbi.nlm.nih.gov/32124007/
11. https://pubmed.ncbi.nlm.nih.gov/32124007/