Benefits And Health Risks Of Bananas

Bananas are high in potassium and contain good levels of protein, health and dietary fiber.

By : December 31, 2022

Banana is one of the most popular fruits around the world. They contain essential nutrients that have health-protecting effects.

Eating bananas lowers blood pressure and lowers the risk of cancer.

In this article, we’ll take a look at the potential health benefits of bananas, including: B. Improves heart health and promotes regularity. It also looks at health risks doctors may have associated with bananas.

Health Benefits

The following paragraphs discuss some of the potential health benefits of bananas.

Nutrition information is provided by the United States Department of Agriculture (USDA) FoodData Central database.

The daily requirements are from the Dietary Guidelines for Americans 2015-2020.These are for adults, but are approximate values ​​as different people’s ages and genders have different values.

Blood Pressure

The American Heart Association (AHA) encourages people to reduce their intake of salt and sodium and increase their intake of foods that contain potassium.Potassium helps control blood pressure and reduces stress on the cardiovascular system. help alleviate.

According to the nutritional information from the above sources, one medium sized banana supplies almost 9% of a person’s potassium needs per day.


Laboratory research suggests that lectins, proteins found in bananas, may help prevent the growth of leukemic cells.

Lectins act as antioxidants. Antioxidants help scavenge molecules in the body known as free radicals.When free radicals build up too much, they can cause cell damage and lead to cancer.

In 2004, researchers found that children who consumed bananas, orange juice, or both appeared to have a lower risk of developing leukemia. The study authors believe this may be due to its vitamin C content, as it also has antioxidant properties.


The table below shows how much of each nutrient a medium-sized banana contains. And according to the 2015-2020 Dietary Guidelines for Americans, it shows how much of each nutrient an adult needs. Requirements vary depending on a person’s gender and age.

NutrientAmount in one medium bananaDaily adult requirement
Energy (calories)1051,800–3,000
Carbohydrate in grams (g)27, including 14.4 g of sugar130
Fiber (g)3.125.2–33.6
Protein (g)1.346–56
Magnesium (mg)31.9320–420
Phosphorus (mg)26700
Potassium (mg)4224,700
Selenium in micrograms (mcg)1.955
Choline (mg)11.6425–550
Vitamin C (mg)10.375–90
Folate (mcg DFE)23.6400
Beta carotene (mcg)30.7No data
Alpha carotene (mcg)29.5No data

Digestive Health

Bananas contain water and fiber, both of which promote regularity and promote digestive health. A medium sized banana provides about 10% of the fiber a human needs for her day.

Bananas are also part of his approach known as the BRAT diet, which some doctors recommend to treat diarrhea. BRAT stands for Banana, Rice, Applesauce and Toast.
Diarrhea can lead to loss of water and electrolytes such as potassium. Bananas can supplement these nutrients.

A 2012 study found that high-fiber foods can cause gas, bloating, and stomach cramps in people with inflammatory bowel disease (IBD). However, bananas may improve symptoms, the authors concluded.

The Crohn’s and Thoughtful recommend bananas as a mid-meal snack.

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