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Last updated Thu 23 February 2017
By Megan Ware RDN LD
Reviewed by Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT
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.
Blood pressure
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 diarrheatreatment. They are part of an approach known as the BRAT
diet; this stands for bananas, rice, applesauce, and toast.
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Health benefits of potassium
Bananas are high in potassium and contain good levels of protein and dietary fiber.
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.
Vitamin B6 - .5 mg
Manganese - .3 mg
Vitamin C - 9 mg
Potassium - 450 mg
Dietary Fiber - 3g
Protein - 1 g
Magnesium - 34 mg
Riboflavin - .1 mg
Niacin - .8 mg
Vitamin A - 81 IU
Iron - .3 mg
The recommended intake of potassium for adults is 4,700 milligrams per
day.
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.
Consuming too much potassium can be harmful for 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:
Bananas also contain a lot of fiber. Eating too much fiber can lead to
bloating, gas, and stomach cramps.
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Article last updated on Thu 23 February 2017.
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