Is Banana Good for Health?

According to various researches, consuming potassium-rich foods help in lowering blood pressure. Bananas are extremely rich in potassium and low in sodium. According to the FDA, diets rich in potassium and low in sodium may reduce the risk of high blood pressure, heart disease and stroke.

Listed below are the possible health benefits associated with bananas. It is important to note that more high-quality studies are required before these health benefit links are proved definitive.

1.  Blood pressure

Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.

Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.

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2. Potassium

Bananas are high in potassium and contain good levels of protein and dietary fiber. Bananas are rich in a mineral called potassium. 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.

One medium-sized banana contains 422 milligrams of potassium. It is best to try to get potassium from dietary sources such as bananas.

3. Nutritional profile

One serving of banana is considered to be about 126 grams. One serving of banana contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. Bananas are naturally free of fat, cholesterol, and sodium 2.

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Bananas Provide a Variety of Vitamins and Minerals:

Vitamin B6 - 0.5 mg

Manganese - 0.3 mg

Vitamin C - 9 mg

Potassium - 450 mg

Dietary Fiber - 3g

Protein - 1 g

Magnesium - 34 mg

Folate - 25.0 mcg

Riboflavin - 0.1 mg

Niacin - 0.8 mg

Vitamin A - 81 IU

Iron - 0.3 mg

The recommended intake of potassium for adults is 4,700 milligrams per day.

How to Include Banana in Diet

·         Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast.

·         Fresh bananas are available year-round. Unlike other fruits, the ripening process of bananas does not slow down after they are picked. Bananas should be stored at room temperature.

·         The warmer the temperature, the faster bananas will ripen. However, to slow ripening, bananas should be refrigerated. The outer peel of the banana will darken but the banana itself will stay intact longer.

·         To encourage faster ripening, place the banana in a brown paper bag at room temperature. 

·         Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast.

·         Like applesauce, ripe mashed bananas can be used in baked goods to replace oil or butter. Mashed bananas lend a moist, naturally sweet flavor to muffins, cookies, and cakes.

·         Peel and freeze bananas for a great addition to any smoothie.

·         Add sliced banana to your morning cereal or oatmeal, or take a banana with you on your way to work or school for a healthy, portable snack.

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Banana Side Effects

Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful to those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.

Dr. Peter S. Gelfand, who practices Internal Medicine in Long Beach NY, says:

"Certain medications used for heart disease and hypertension have the potential to increase potassium levels. Examples include certain beta-blockers such as Labetalol, medications that work by blocking the actions of the hormone aldosterone such as Lisinopril and Losartan, and certain diuretics like Spironolactone and Eplerenone. This is a partial list only, and you should consult with your doctor if potassium levels become a concern."

Some people may have an allergy to bananas. If anyone with a banana allergy eats a banana, they may experience symptoms in the mouth and throat such as itching, hives, swelling, and wheezing.

Bananas may trigger migraines in some people. People who often experience migraine headaches are advised to eat no more than half a banana daily.

Bananas also contain a lot of fiber. Eating too much fiber can lead to bloating, gas, and stomach cramps.