Bananas are one of the most popular nutritious tropical fruits  that are consumed globally. They are rich in potassium, fiber, and other minerals that provide the body with diverse health benefits.

Bananas were first referred to as a ‘superfood’ in the early 20th century following its endorsement by the American Medical Association(AMA). Apart from AMA’s endorsement of bananas as children’s food that prevents or treats celiac disease, superfood was bananas marketing strategy coined by The United Fruit Company.

Bananas are botanically classified as berries and not fruits.

Different banana varieties can be found in our local grocery stores:  Cavendish, Lady Finger, Pisang Raja, Manzano, Plantain, Blue Java, Goldfinger, and Burro, among others. These bananas vary in terms of size, color, and appearance.

However, Cavendish or yellow bananas are the commonest bananas sold in our local grocery stores. Plantains are cooking bananas that are green in color and unripe.

What are the nutritional components of bananas?

According to the USDA, 100g of bananas’ nutritional composition entails:

Water (74.9g)

Sugars (12g)

Carbohydrates (22.8g)

Fiber (2.6g)

Protein (1.09g)

Potassium (358mg)

Magnesium (27mg)

Phosphorus (22mg)

Vitamin B6 (0.367mg)

Vitamin C (8.6mg)

Whether taken as whole, cooked, fried, blended, or in fruit salads and pudding consuming bananas daily have the following health benefits:

1. A healthy heart

The high potassium levels in bananas aid in the proper functioning of your heart muscles and nerves.   Potassium is vital in the transmission of electric impulses in the heart, the regulation of fluid, and the acid-base balance of the blood and tissues.

Cases of imbalance of sodium- potassium concentration in the body result in abnormal functioning of the heart muscles and nerve cells.  According to CDC, the presence of low potassium and high sodium levels in the body increase the risk of hypertension, heart attacks, arteriosclerosis, or stroke.

Manganese (0.27mg), magnesium (27mg), and vitamin B 6 (8.6mg) in bananas  also help promoting the normal functioning of the heart muscles and nerves.

2. Energy-boosting health benefits

Eating ripe bananas replenishes your energy fast and leaves you satiated.  Bananas are loaded with easily digestible sugars like glucose, fructose, sucrose, and starch. This may be the reason why most athletes and individuals after workouts prefer bananas as their number one energy booster.

Apart from the carbohydrates and proteins, riboflavin (0.073mg), niacin (0.665mg), and Vitamin B 6 (0.367mg) in bananas are micronutrients that are necessary for energy metabolism.

When hungry, don’t go for snacks such as energy drinks, French fries, and cookies, grab a  banana instead!

3. Improves digestion and gut health

A banana is a rich source of dietary fiber and water.

The dietary fiber in ripe bananas is called lectin. It aids in reducing the amount of water absorbed by stool in our large intestines. As a result, it prevents constipation issues and increases bowel motility.

Green bananas contain high levels of prebiotics and resistant starch that are good for overall gut microbiome health.

4. Loaded with Vitamin C

Vitamin C in bananas has different health benefits like promoting:

  • Fast wound healing process
  • Healthy skin
  • Healthy blood vessels and  bones
  • Iron absorption

5. Strong immune system

The different nutrients including magnesium, vitamin B6, and vitamin C found in bananas may promote your body’s immunity to fight off diseases.

6. Prevent  onset of oxidative stress-related illnesses

Bananas also contain a variety of antioxidants like chlorogenic acids, catechin, cinnamic, gallic, and protocatechuic acids. These antioxidants have a crucial role in your body of scavenging the free radicals that cause oxidative stress.

As a result, the antioxidants prevent the onset of chronic infections such as cardiovascular diseases, neurodegenerative diseases, diabetes, and cancer.

 7. Boosts sex drive in men

Want to bring your bored bedroom experience to life? Eat some bananas!

This may sound crazy but…

Bananas are rich in bromelain enzyme which plays a major role in boosting sex drive, blood flow, and the production of testosterone,

Potassium also, is necessary for penile erection:  Low levels of potassium have been linked to erectile dysfunction in men.

Tryptophan in bananas facilitates the production of the serotonin hormone, the “happy hormone”. Serotonin helps in stabilizing our moods by increasing our joy and happiness.  It also promotes sexual desire in men as well as promotes sleep.

The carbohydrates, proteins, magnesium, and Vitamins B, and C further provide good sources of energy and increase the production of healthy and viable sperms.

Bottom line

Bananas are the cheapest and most nutritious healthy fruit that one can’t miss to include in their diet! Loaded with a variety of nutritional components, they offer diverse health benefits to the human body: a healthy heart, energy booster, prevents constipation, improves immunity, and boosts sex drive in men.

Despite the many health benefits of bananas, people with chronic kidney disease shouldn’t take bananas as this would spike the potassium. This, in turn, may lead to more harm than good.

You shouldn’t also consume bananas with acidic fruits like grapefruits and apples as it may increase the risk of headaches, nausea, or acidosis.