16/01/2020
Benefits and health risks of bananas
Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT on November 28, 2017 — Written by Megan Ware, RDN, L.D.
BenefitsPotassiumNutritionDietRisks
If you buy something through a link on this page, we may earn a small commission. How this works.
Bananas are one of the most widely consumed fruits in the world for good reason. Eating them could help lower blood pressure and reduce the risks of cancer and asthma.
Today, bananas are grown in at least 107 countries and are ranked fourth among the world's food crops in monetary value. Americans consume more bananas than apples and oranges combined.
With the world consuming so many bananas, it's not surprising that people are asking the question: are bananas good for you?
This article will take a look at the potential health benefits of bananas, such as improving heart health and promoting regularity. It also examines the possible health risks associated with them.
Fast facts about bananas
*Bananas are rich in potassium and fiber.
*They may help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems.
*Ripen bananas at room temperature and add them to cereal for a tasty breakfast.
*People who use beta blockersshould not suddenly increase their intake of bananas.
Health benefits
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.
Blood pressure
Share on Pinterest
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. 3
Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.3
Asthma
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.
Cancer
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.
Heart health
The fiber, potassium, vitamin C and B6 content in bananas all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.3
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).3
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.3
Diabetes
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.
Digestive health
Bland foods such as apple sauce and bananas are recommended for diarrhea treatment. They are part of an approach known as the BRAT diet; this stands for bananas, rice, applesauce, and toast.
Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can replace these lost nutrients.
Bananas can also help to promote regularity and replenish potassium stores.
Preserving memory and boosting mood
Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood.
Potassium
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. Otherwise, potassium supplements are available to purchase online.
