Banana is a tropical fruit, but is consumed in almost all regions. It is widely regarded as a powerhouse of nutrients. Known for a marked presence of carbohydrates, fibers as well as vitamins, it can also be cooked in its raw form. Very low level of fats present in this fruit makes it safe for people with cardiac conditions to have it. Carbohydrates present in it are of the resistant-type; these can turn into fibers while being digested. Owing to this, glycemic index of banana is approximately 50 – 52. The fruit can be beneficial to people living with hypertension, obesity and diabetes. There are a few side effects and rare allergies associated with the intake of bananas. A proper understanding of bananas can make way for safer consumption of this fruit.
Banana is a readily available source of several essential nutrients. It is available almost in all seasons and can be stored with relative ease. Though it owes its origin to south-eastern part of Asia, it is now cultivated in many other warmer parts. Its sizes and shapes may vary; they also come in different colors – namely, shades of red, yellow and green. The health benefits inherent in bananas make them an essential fruit to have as part of your daily diet.
Benefits of bananas
The fruit can be eaten in many ways – you can take raw, mix it with desserts or smoothies. Other popular dishes include muffins made with bananas, breads as well as sandwiches.
Potassium present in bananas
The most popular health benefit of banana is the abundant presence of potassium. An average-sized banana contains nearly 440 milligrams of potassium. This mineral can boost your cardiac wellbeing by eliminating sodium salts as you pee. Reduction of sodium is linked to better control over blood pressure level. Potassium is also known to relax the linings of your blood vessels.
This mineral also enables retaining fluids within your system; it thus can help move nutrients all over your body. Higher fluid retention also means ability to discharge waste with relative ease. As an added advantage, potassium minimizes risks associated with formation of kidney stones. In essence, bananas are a very dependable source for potassium. It is only in the absence of such diet-based sources you are advised to take potassium supplements sold in drug stores.
Gastric wellbeing
The yellow-colored banana contains a significant share of probiotics. The good-bacteria in your guts feed on banana starch. A healthy count of such bacteria can boost gastrointestinal wellbeing. People who take antibiotics may turn vulnerable to an imbalance in bacterial count; such imbalances can lead to abdominal discomforts such as nausea, diarrhea or vomiting. Probiotics in banana are known to inhibit such gastric infections and can keep your gut healthier.
As extended health benefits, a marked presence of probiotics can ease conditions like irritation in bowels, formation of yeast or other infections in your urinary tract, intolerances or being allergic to lactose and other such forms of sugars, etc.
Vitamins in banana
Not stopping with potassium and probiotics, the fruit is home to a range of vitamins. One fruit per day can provide nearly 30% of your daily need of vitamin B6. This vitamin is known to boost cerebral wellbeing, metabolic health and can enhance your immunity levels. This fruit is a great snack to have for women who are pregnant as well as for children.
Bananas are also endowed with vitamin A as well as C vitamins. Vitamin A is essential for the wellbeing of eyes and for better vision. A-vitamin can also keep a few autoimmune conditions such as cancers at bay. On the other hand, vitamin C offers a greater level of protection against free-radicals; these are on the prowl when you smoke or while you are exposed to harmful substances such as pesticides, allergic foods, etc. In short, vitamin C boosts your body’s ability to fight free-radicals by enhancing the powers of your immunity. A banana per day can offer 10 mg of vitamin C which is close to 9% of your daily requirement.
Easy access to fibers
A medium-sized banana can provide nearly 2.5 grams of fiber; this is close to 9% of your daily need. Such rich fiber content can give a feeling of fullness. So, those with weight loss goals stand to benefit as their cravings are reduced substantially. Also, the fibers present in bananas are of the soluble-type. This means a better control over pressure levels as well as blood cholesterol. As a bonus – the fibers present in green bananas are of insoluble genre. These are also known as resistant-starch. This type of fiber helps reduce blood sugar levels as well as make way for better bowel movements. Intake of a banana soon after a meal can limit the increase of blood sugar levels. In general, intake of a fiber-rich diet is considered to minimize risks associated with incidence of diabetes – especially, type 2. Hence, for people living with diabetes, banana scores high among fruits to take and hence can be added as part of your standard, daily diet.
One another benefit of banana is its ability to provide for magnesium – another essential nutrient. Each standard serving of banana can supply nearly 7 to 8% of your daily need of magnesium. This nutrient paves the way for better bone heath, greater control over blood sugar levels and helps keep blood pressure under check.
Last but not least, bananas are also endowed with antioxidants such as catechin, dopamine, etc. Of these, catechin is a flavonoid. It is widely linked to better cardiac health. Regular intake of catechin is known to reduce risks of heart attacks and other cardiac risks. Dopamine in bananas does not breach the blood-and-brain barricade to influence your feelings. Instead, it serves as a powerful antioxidant.
Side effects of eating bananas
Bananas are generally considered as safe when eaten at moderate levels. But, intake of a large numbers of bananas each day can lead to a few adverse side effects and allergic reactions. Excessive levels of potassium intake can impair normal functioning of your kidneys. This can arise mainly due to the marked presence of potassium in bananas. When your renal system finds it difficult to eliminate such excessive levels of potassium, it may turn into a near-fatal or fatal outcome.
Adverse reactions or side effects of bananas are very uncommon. In some stray instances, a few people have experienced abdominal discomforts like softening of stools, vomiting, nausea and formation of gas. In a small percentage of users, the fruit has caused flatulence, bloating as well as muscular cramps. Those who have prior allergies to latex-based products may develop a few allergies while taking bananas. There are no clinical evidences available on the risks of taking bananas while you are pregnant. However, it is a good practice to tell your treating physician about intake of bananas; this safety measure is needed while you are planning to become pregnant or if you are already pregnant.
Similarly, those who are nursing a baby or breastfeeding may need to stay away from an excessive intake of this fruit. There is not enough clinical data available on risks triggered in breastfeeding women. In general, mothers who are breastfeeding must keep their physician informed about their diet habits to avoid likely discomforts both for babies and mothers.
Intake of beta blocking drugs along with bananas
Drugs belonging to a genre called beta blockers are used to decrease risks relating to heart conditions such as a heart arrest or cardiac failures. These drugs are known to increase the level of potassium in your system. Consumption of more bananas while taking beta blockers often leads to residual presence of potassium. In such instances, your blood may have a larger share of this mineral. The typical side effects of high potassium content include excessive level of tiredness, erratic heartbeats or pain in the chest region, a numbing sensation as well as respiratory problems such as gasping or wheezing. In some remote instances, excessive share of this mineral can lead to impairment of motor functions or paralysis and myocardial problems such as heart failure.
Excessive intake of fibers
Again, eating bananas in moderated numbers can meet the basic requirements of daily fibers. But, an excessive intake can result in pronounced presence of fibers. It can also result in cramping of abdominal muscles and a few other abdominal problems such as formation of gas, flatulence, belching or bloating. A larger share of fiber-rich diet may also reduce your body’s ability to absorb needful amounts of minerals such as iron, calcium, etc.
Likely dental conditions
This fruit is endowed with a healthy share of sugars. Though these are naturally formed sugars, they can do some harm to your dental wellbeing. Intake of excessive amount of bananas may trigger decay of teeth and can increase acid levels inside your mouth. The odds of damaging your enamel are more when eating such high-sugar foods.
Increase in body weight
As mentioned, this fruit has a copious share of calories. This is a reason why athletes and sportspersons consume it for an instant supply of energy. On an average, eating 2 full-sized bananas can provide you with as high as 310 calories. So, if you are going to eat more of this fruit (i.e., over and above 2 bananas), you are more likely to increase your bodyweight.
Excessive levels of sleepiness
Magnesium present in bananas can make your muscles to relax. Relaxed tissues and muscles can lead to sleepiness. This fruit also has a few amino compounds which can make you sleepy. These substances can encourage your body to make neuro-transmitting agents like serotonin; you need to know that these agents can also boost sleepiness.
A few people have experienced acute spells of migraine or headache. This is mainly due to the presence of tyramine and other compounds; these substances are very likely to cause headaches. People who have frequent episodes of headaches or migraine-attacks are advised not to take large quantities of bananas. It is a safe practice to talk to your treating doctor before taking foods rich in tyramine.
In sum, bananas are rich in minerals like potassium, magnesium as well as vitamins, antioxidants, etc. They are good for your cardiac health and gastrointestinal wellbeing. Presence of fibers makes it fodder for probiotic bacteria which can boost the health of your gut. Some of the side effects include triggering sleepiness, dental problems as well as a likely increase in body weight. You are advised to talk to your dietitian before adding bananas to your daily diet.
Education: Doctor of Pharmacy (PharmD) from the University of Florida. Experience: 5 years as a pharmacist and medical writer, creating content on medication management and pharmaceutical news for healthcare blogs and patient education sites.
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