What goodness is in a banana? Other than being rich in vitamin B6, bananas are a good source of vitamin C, dietary fibre and manganese. What do these mean for your health? The Dietetics Department at Tiong Bahru Community Health Centre explains.
Ever wondered what goodness is in a banana? Other than being rich in vitamin B6, bananas are a good source of vitamin C, dietary fibre and manganese. Bananas are also fat-free, cholesterol-free and virtually sodium-free. So what do these mean for your health?
Ms Peggy Tan, Dietitian, Tiong Bahru Community Health Centre, a member of the SingHealth group, explains why bananas are good for you and when you should eat them.
Health benefits of bananas
1. Bananas are one of the best fruit sources of vitamin B6
Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs.
Vitamin B6 helps your body:
- produce red blood cells,
- metabolise carbohydrates and fats, turning them into energy,
- metabolise amino acids,
- remove unwanted chemicals from your liver and kidneys, and
- maintain a healthy nervous system.
Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.
2. Bananas are respectable sources of vitamin C
You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs.
Vitamin C helps:
- protect your body against cell and tissue damage,
- your body absorb iron better,
- your body produce collagen - the protein which holds your skin, bones and body together, and
- support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress and pain.
3. Manganese in bananas is good for your skin
One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.
4. Potassium in bananas is good for your heart health and blood pressure
A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs.
Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.
5. Bananas can aid digestion and help beat gastrointestinal issues
A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men.
Soluble and insoluble fibres play an important role in your health. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.
Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.
That said, bananas can help you beat gastrointestinal issues such as:
- constipation,
- stomach ulcers, and
- heartburn
6. Bananas give you energy – minus the fats and cholesterol
Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports.
Read on to find out if bananas suitable for everyone and should you eat them.
Ref: Q15
FAQs
They may improve your digestion and heart health, thanks to their fiber and antioxidant content. Plus, they may support weight loss because they're relatively low in calories, nutrient-dense, and filling. Both ripe (yellow) bananas and unripe (green) bananas can satisfy your sweet tooth and help keep you healthy.
What are the benefits of eating a banana a day? ›
They may improve your digestion and heart health, thanks to their fiber and antioxidant content. Plus, they may support weight loss because they're relatively low in calories, nutrient-dense, and filling. Both ripe (yellow) bananas and unripe (green) bananas can satisfy your sweet tooth and help keep you healthy.
Why are bananas important today? ›
Bananas contain fiber, potassium, folate, and antioxidants, such as vitamin C. All of these support heart health. A 2017 review found that people who follow a high fiber diet have a lower risk of cardiovascular disease than those on a low fiber diet.
What is the healthiest fruit? ›
Blueberries take the title of healthiest fruit. Blueberries' stunning hue comes from their anthocyanins — an antioxidant believed to be responsible for their numerous health benefits. Long-term studies suggest that including blueberries in your regular lineup may lower the risk of heart disease and type 2 diabetes.
What are 5 benefits of bananas? ›
Health benefits of bananas
- 1. ...
- Bananas are respectable sources of vitamin C. ...
- Manganese in bananas is good for your skin. ...
- Potassium in bananas is good for your heart health and blood pressure. ...
- Bananas can aid digestion and help beat gastrointestinal issues. ...
- Bananas give you energy – minus the fats and cholesterol
How many bananas a day should you eat? While there's no strict rule, it's best not to eat more than one or two bananas a day. Eating more could lead to weight gain, as they contain both carbohydrates and sugar. Ensure you're eating a balanced diet by including a range of fresh fruits and vegetables.
What happens if we eat 1 banana daily? ›
Trying to build muscles or manage weight or give your kids a healthy dose of nutrition or ensuring a healthy heart and blood pressure eating a banana daily can help in boosting overall mental as well as physical well being.
Is it OK to have a banana everyday? ›
While there's no blanket rule, sticking to one to two bananas per day shouldn't cause issues for most people. With that said, remember that they are relatively high in carbohydrates, so eating them along with protein or fat is also advisable to support stable energy levels.
Why banana is a superfood? ›
They are loaded with potassium
One of the many reasons why bananas are one of the best superfoods is because they are a potassium rich fruit – and the benefits of potassium are plentiful. Potassium can help lower blood pressure, support the nervous system, protect the heart, and help with muscle function.
At what point is a banana the healthiest? ›
A fully ripe banana is the most nutritious stage to eat, as the fruit has had time to develop and convert its starches into sugars, making the fruit sweeter and easier to digest. Fully ripe bananas also have the highest levels of antioxidants, vitamins, and minerals, including Vitamin C, Vitamin B6, and potassium.
Bananas are also high in iron, B6 and fiber. Two bananas can provide enough calories for a strenuous 90-minute workout. Bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood, and generally make you feel happier. A banana is a miracle of biology.
Do bananas help you sleep? ›
Bananas are an excellent source of magnesium and potassium which help relax overstressed muscles and make them an ideal go-to snack before bed. They also contain all-important tryptophan to stimulate production of those key brain calming hormones. Eat whole or whizz into a sleep-inducing smoothie.
What is the best time to eat banana? ›
On top of that, our body's metabolism is at its lowest in the night. Therefore, one should ideally consume bananas in the morning or the evening and must avoid eating them at night.
Are bananas good for seniors? ›
Looking for the best energy food for the elderly? Eat bananas to refuel throughout the day. After a long walk, bananas can recharge and replenish you. Bananas are a great source of energy and rich in potassium, which positively affects blood pressure.
Do bananas raise your blood sugar? ›
One medium banana (about 126 grams) contains 29 grams of carbs and 112 calories. The carbs are in the form of sugar, starch, and fiber ( 3 ). A medium banana contains about 15 grams of sugar ( 3 ). Bananas do contain simple carbs, which can cause blood sugar levels to rise more than other nutrients.
Can diabetics eat bananas? ›
A person with diabetes can enjoy bananas in moderation as part of a balanced diet. The vitamin, mineral, and fiber content of bananas may even offer health benefits for people with diabetes, as long as an individual does not eat excessive portions.
