Science has proven that bananas are an extremely healthy food. They contain a number of essential nutrients and provide many health benefits for the digestive tract, heart and weight loss process.

Important nutrients found in one medium banana (118g):

Fiber: 3.1g

Potassium: 9% of RDI*

Vitamin C: accounts for 11% of the RDI*

Vitamin B6: accounts for 33% of RDI*

Magnesium: 8% of RDI*

Copper: accounts for 10% of RDI*

Manganese: accounts for 14% of the RDI*

Protein: 1.3g

Fat: 0.4g

Carbs*: 24g

*RDI – reference daily intake in an adult

*Carbs – carbohydrates are macronutrients that provide energy for the body. When people lack this substance, their bodies will become tired, have low blood pressure and lose appetite.

An average banana has only about 105 calories; Water and carbs make up the majority of it. Additionally, bananas contain very little protein and almost no fat.

1. CONTROL THE AMOUNT OF BLOOD SUGAR IN THE BLOOD
Bananas are rich in pectin (a type of fiber) and unripe bananas contain resistant starch (which acts as a soluble fiber) which helps reduce blood sugar levels after each meal as well as reduce cravings by slowing the emptying of your stomach.

In the Glycemic Index (GI) table, a measure from 0 to 100 of how quickly a food increases sugar levels, the GI value of unripe bananas is 30 and ripe bananas is 60. The average GI value of all bananas is 51, which shows that this fruit does not cause spikes in blood sugar levels in healthy people.

However, the above does not apply to people with type 2 diabetes, and they need to limit their intake of ripe bananas as well as monitor their intake and maintain their blood sugar at an acceptable level.

2. IMPROVES DIGESTIVE SYSTEM HEALTH
Fiber is linked to many health benefits, including improved digestion. Bananas are a fairly rich source of fiber, containing 3g of fiber (medium size).

There are 2 types of fiber in bananas:

Pectin (decreases as bananas ripen): helps protect against colon cancer (based on some test-tube studies)

Resistant starch (found in unripe bananas): escapes digestion and ends up in the large intestine, where it becomes food for beneficial bacteria in the human gut.

3. SUPPORTS THE WEIGHT LOSS PROCESS
Although there are no direct studies proving the effectiveness of bananas in weight loss, several properties make bananas a beneficial food for weight loss.

Bananas are relatively low in calories but high in fiber and nutrients. An average banana contains just over 100 calories but it still feels full and provides enough energy for the body.

Regularly eating lots of fiber from vegetables and fruits like bananas helps reduce body weight, thereby making weight loss more effective. Additionally, resistant starch found in unripe bananas will create a feeling of fullness and reduce your appetite.

4. SUPPORTS HEART HEALTH
Potassium is an essential mineral for heart health, especially in controlling blood pressure, and bananas are a good source of potassium. Potassium content accounts for up to 9% of a daily diet in adults.

A diet rich in potassium can help reduce high blood pressure and prevent heart disease by up to 27%. In addition to potassium, the high amount of magnesium in bananas is also very important for the human heart.

5. IMPROVE KIDNEY HEALTH
In addition to controlling blood pressure as mentioned above, potassium is also a necessary substance for kidney functions. As a rich source of potassium, bananas are especially beneficial in maintaining healthy kidneys.

According to a 13-year study in women, those who ate 2-3 times per week had a 33% lower risk of kidney disease. Other studies show that eating bananas 4-6 times per week also reduces the risk of kidney disease by up to 50% compared to people who do not eat bananas.

6. CONTAINS MANY POWERFUL ANTIOXIDANTS
Fruits and vegetables are great sources of antioxidants for a healthy diet.

Bananas are one of many foods high in powerful antioxidants like dopamine and catechins. These are antioxidants that provide many health benefits such as reducing the risk of heart disease and some other degenerative diseases.

Many people misunderstand that bananas act as a brain chemical, however, it does not cross the blood-brain barrier but simply acts as a powerful antioxidant instead of altering hormones or mood.

7. INCREASE INSULIN SENSITIVITY
Insulin resistance is a major risk factor for many of the world’s most serious diseases, especially type 2 diabetes.

The main source of resistant starch is found in unripe bananas. Many studies have shown that 15-30g of resistant starch per day can improve insulin sensitivity by up to 33% – 50% in as little as 4 weeks.

8. CREATES A FULL FEELING
Resistant starch is an indigestible carb found in unripe bananas and other foods that acts as a soluble fiber in the body.

The content of resistant starch and fiber is low in ripe yellow bananas and is higher the greener the banana. On the other hand, ripe yellow bananas contain higher levels of soluble fiber than green bananas.
Both pectin – a type of fiber and resistant starch – work to reduce appetite and create a feeling of fullness for a long time after a meal.

9. HELP COMBAT ANEMIA
Anemia is a condition in which there is a decrease in the number of red blood cells or hemoglobin in the blood, leading to symptoms of paleness, fatigue and shortness of breath. Bananas are also a fruit rich in iron, stimulating the production of hemoglobin to help prevent anemia.

Along with iron, hemoglobin makes up a rich source of folic acid – a vitamin B complex such as vitamin B6 found in bananas that is needed to make red blood cells to help people with anemia.

10. EXERCISE SUPPORT
Bananas are considered a perfect food for most athletes due to their high mineral content and easily digestible carbs.

Eating lots of bananas can help reduce muscle cramps and soreness that are common during exercise. Cramps are largely caused by dehydration and electrolyte imbalance. Therefore, when absorbing carbs in bananas, they will be converted into energy as well as potassium to help replenish water in the body.

Besides, the antioxidants, fiber and vitamin B6 found in bananas are very good for exercise when current energy drinks cannot satisfy. Bananas are a great choice before and after exercise and provide essential nutrients and minerals for endurance training.

**Besides the great effects of bananas, we need to make sure to eat bananas properly to receive many health benefits. Here are some notes that you should not ignore:

SHOULD NOT

Do not eat too many bananas: Eating too many bananas will increase the content of substances such as potassium, magnesium, tyramine, amino acids, etc. in the blood, leading to nausea, headaches, fatigue, diarrhea, abnormal heart rate, dilated blood vessels and even cardiac arrest.

Do not eat bananas that are overripe or left for a long time: The content of substances in bananas will increase very high when bananas are overripe or left for a long time, which can be dangerous for you.

Do not eat bananas on an empty stomach: Eating bananas on an empty stomach will easily cause you to have a stomach ache due to the abundant amount of vitamin C in bananas; suddenly increases the amount of magnesium in the blood, causing cardiovascular imbalance.

SHOULD

You should only eat 2-3 bananas a day

You should eat bananas 1-2 hours after meals

According to Healthline.