Bananas are a highly nutritious fruit that unfortunately have received some undeserved criticism. As with all fruits, they are packed with nutrients that our bodies need to thrive. In this article, a registered dietitian provides some important facts about banana nutrition and lists five benefits of eating bananas.
- Good source of potassium
Bananas are an excellent source of potassium, with one medium-sized banana providing 10% of the daily value. Potassium is a mineral that counteracts the effects of sodium in your body and helps lower blood pressure. It’s also essential for kidney function, and regular consumption of bananas may help keep your kidneys healthy.
However, if you have any type of kidney disease, it’s important to speak with your physician about your potassium intake.
- Packed with fiber
Bananas are a great source of dietary fiber, with one medium-sized banana providing about 3 grams. Increasing your fiber intake has been associated with a decrease in cholesterol levels and a lower risk of heart disease. Fiber also aids in satiety, which can help with weight management, and is good for your digestive tract, decreasing the risk of constipation and diarrhea. Additionally, fiber digests more slowly in our bodies, which may prevent spikes in blood sugar.
- Rich in antioxidants
Like other fruits, bananas are rich in antioxidants, particularly vitamin C. This nutrient helps boost immune health and has anti-inflammatory properties that may help reduce the risk of heart disease, certain cancers, and even aging.
- Good source of magnesium
Magnesium is important for heart health, regulating blood pressure, and maintaining bone density. Bananas provide 8% of the recommended daily value of this mineral, and studies suggest that a lower intake of magnesium is linked to an increased risk of developing type 2 diabetes.
- Great source of energy
Bananas contain energy-boosting carbohydrates, of which 15 grams are naturally occurring sugars that are easy to digest. They make a great pre-workout snack and are also ideal for post-workout recovery due to their potassium and magnesium content. Additionally, they are a good afternoon pick-me-up when paired with protein like yogurt, nuts, or cottage cheese.
Bananas are a versatile fruit that can be added to many meals and snacks. They can be added to cereal, pancakes, muffins, or enjoyed on their own as a quick and easy snack. So, the next time you’re considering skipping the banana, remember these five important benefits.