Live Longer Habits

Bananas are packed with important nutrients that can help improve heart health, manage blood pressure, and even lift your mood, among other benefits. While they can be healthy, there are specific situations where it’s best to be cautious about eating them. Eating bananas may lower blood pressure and could help reduce the risk of certain cancers. 

This article will explore the good things about bananas, like supporting heart health and digestion, while also looking at any potential health risks connected to them.

What are the Benefits of Eating Bananas? 

Bananas are rich in potassium and provide a decent amount of protein and dietary fibre. 

Blood Pressure

The American Heart Association (AHA) suggests that people should lower their salt (sodium) intake and eat more potassium-rich foods. Potassium can help control blood pressure and reduce stress on the heart. A medium banana offers nearly 9% of your daily potassium needs. 

Asthma

 A study from 2007 found that bananas might help reduce wheezing in children with asthma. This could be due to the antioxidants and potassium in bananas, although more research is needed to be sure. 

Cancer

 Research has indicated that a protein in bananas called lectin may help stop leukaemia cells from growing. Lectin is an antioxidant, which helps the body eliminate harmful molecules called free radicals that can damage cells and potentially cause cancer. A study in 2004 found that children who ate bananas or drank orange juice had a lower risk of developing leukaemia, which might be linked to the vitamin C in these foods. 

Heart Health

Bananas are full of fibre, potassium, folate, and antioxidants like vitamin C, which are all good for heart health. A review from 2017 revealed that people who eat a high-fibre diet are less likely to develop heart disease compared to those who eat less fibre. Additionally, those with more fibre tend to have lower levels of “bad” cholesterol. 

Diabetes

The American Diabetes Association encourages people to enjoy bananas and other fruits because they are high in fibre. Fibre can help control blood sugar levels. A 2018 review noted that a high-fibre diet could lower the risk of type 2 diabetes and may help those already managing the condition. 

Digestive Health

With their water and fibre content, bananas help support regular digestion. One medium banana provides about 10% of the daily fibre needed. They are also part of the BRAT diet, which some doctors recommend for treating diarrhoea. This diet includes bananas, rice, applesauce, and toast. 

Diarrhoea can lead to a loss of important nutrients like potassium, which bananas can help replace. Some high-fibre foods might cause bloating or cramps for people with certain digestive issues, but bananas may actually help improve their symptoms, according to a 2012 study. The Crohn’s and Colitis Foundation of America suggests including bananas as a snack in their diet plans.

Memory and Mood

Bananas contain tryptophan, an amino acid that can help with memory and mood regulation, potentially improving learning and memory skills. 

Potassium

Bananas are an excellent source of potassium. This mineral helps maintain fluids in the body and controls nutrient movement in and out of cells. It also supports muscle function and helps keep the heart beating steadily. Adequate potassium levels can reduce the risk of kidney stones as people age. One medium banana has around 422 milligrams of potassium, and it’s best to get this nutrient from food sources rather than supplements. 

Nutrient Facts - average Banana

Energy (calories): 105

Carbohydrate in grams (g): 27, including 14.4 g of sugar

Fibre (g): 3.1

Protein (g): 1.3

Magnesium (mg): 31.9

Phosphorus (mg):26

Potassium (mg):422

Selenium in micrograms (mcg):1.9

Choline (mg):11.6

Vitamin C (mg): 10.3

Folate (mcg DFE): 23.6

Beta carotene (mcg): 30.7

Alpha carotene (mcg): 29.5

Bananas are available fresh all year round. They continue to ripen after being picked, which means they will ripen at room temperature. To speed up ripening, keep them in a paper bag. If you refrigerate bananas, they will ripen more slowly, though the peel might turn brown while the inside stays fresh longer. 

Tips for Serving and Eating  - Here are some easy ways to enjoy bananas: 

- Slice one into your morning cereal or oatmeal for added nutrition. 

- Mash ripe bananas and use them instead of butter or oil in baking. 

- Add mashed bananas to muffins, cookies, and cakes for natural sweetness. 

- Blend them into a smoothie. 

- Pack a banana for a healthy snack at work or school. 

Plantains, a type of banana commonly found in Central America, need to be cooked before eating, and plantain chips are also available for purchase.

Risks 

Some people should be careful about how many bananas they eat. 

Beta-Blockers

These medications can increase potassium levels in the blood. If someone has kidney issues and cannot remove excess potassium well, it could be dangerous. So, those on these medications should enjoy high-potassium foods, including bananas, in moderation. 

Allergy

Some individuals might be allergic to bananas, experiencing symptoms like itching, hives, swelling, wheezing, or trouble breathing. It’s important to seek medical help if any of these occur, as severe reactions can be life-threatening. 

Migraine

For some people, eating bananas might trigger migraines.

Source: medicalnewstoday