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Benefits and health risks of

bananas
Last updated Tue 28 November 2017
By Megan Ware, RDN, LD
Reviewed by Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT
1. Benefits
2. Potassium
3. Nutrition
4. Diet
5. Risks
Bananas are one of the most widely consumed fruits in the world for good
reason. Eating them could help lower blood pressure and reduce the risks
of cancer and asthma.
Today, bananas are grown in at least 107 countries and are ranked fourth
among the world's food crops in monetary value. Americans consume more
bananas than apples and oranges combined.
With the world consuming so many bananas, it's not surprising that people
are asking the question: are bananas good for you?
This article will take a look at the potential health benefits of bananas, such
as improving heart health and promoting regularity. It also examines the
possible health risks associated with them.
Fast facts about bananas

 Bananas are rich in potassium and fiber.
 They may help prevent asthma, cancer, high blood pressure, diabetes,
cardiovascular disease, and digestive problems.
 Ripen bananas at room temperature and add them to cereal for a tasty
breakfast.
 People who use beta blockers should not suddenly increase their intake of
bananas.
Health benefits
Listed below are the possible health benefits associated with bananas. It is
important to note that more high quality studies are required before these
health benefit links are proved definitive.
Potassium
Bananas are rich in a mineral called potassium. This mineral is important
as it helps maintain fluid levels in the body and regulates the movement of
nutrients and waste products in and out of cells.
Potassium also helps muscles to contract and nerve cells to respond. It

keeps the heart beating regularly and can reduce the effect of sodium on
blood pressure.
Potassium may reduce the risk of kidney stones forming as people age. In
turn, healthy kidneys make sure that the right amount of potassium is kept
in the body.
One medium-sized banana contains 422 milligrams of potassium. It is best to

try to get potassium from dietary sources such as bananas. Otherwise,
potassium supplements are available to purchase online.
Everything you need to know about potassium

Find out more about potassium
READ NOW
Nutritional profile
Bananas are high in potassium and contain good levels of protein and dietary fiber.
One serving of banana is considered to be about 126 grams. One serving of

banana contains 110 calories, 30 grams of carbohydrate and 1 gram of
protein. Bananas are naturally free of fat, cholesterol, and sodium. 2
Bananas provide a variety of vitamins and minerals:
 Vitamin B6 - 0.5 mg
 Manganese - 0.3 mg
 Vitamin C - 9 mg
 Potassium - 450 mg
 Dietary Fiber - 3g
 Protein - 1 g
 Magnesium - 34 mg
 Folate - 25.0 mcg
 Riboflavin - 0.1 mg
 Niacin - 0.8 mg
 Vitamin A - 81 IU
 Iron - 0.3 mg
The recommended intake of potassium for adults is 4,700 milligrams per
day.
Bananas in the diet

Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast.
Fresh bananas are available year-round. Unlike other fruits, the ripening
process of bananas does not slow down after they are picked. Bananas
should be stored at room temperature.
The warmer the temperature, the faster bananas will ripen. However, to
slow ripening, bananas should be refrigerated. The outer peel of the
banana will darken but the banana itself will stay intact longer.
To encourage faster ripening, place the banana in a brown paper bag at

room temperature. 1
In 2008, a popular diet fad known as the Morning Banana Diet

recommended eating a banana in the morning along with water, eating a
normal lunch and having dinner before 8pm.
Add a sliced banana to your morning cereal or oatmeal for a more

nutritious breakfast.
Like apple sauce, ripe mashed bananas can be used in baked goods to
replace oil or butter. Mashed bananas lend a moist, naturally sweet flavor
to muffins, cookies and cakes.
Peel and freeze bananas for a great addition to any smoothie.
Add sliced banana to your morning cereal or oatmeal, or take a banana

with you on your way to work or school for a healthy, portable snack.
Risks
Beta-blockers, a type of medication most commonly prescribed for heart
disease, can cause potassium levels to increase in the blood. High
potassium foods such as bananas should be consumed in moderation
when taking beta-blockers.
Consuming too much potassium can be harmful for those whose kidneys
are not fully functional. If your kidneys are unable to remove excess
potassium from the blood, it could be fatal.
Dr. Peter S. Gelfand, who practices Internal Medicine in Long Beach NY,
says:
"Certain medications used for heart disease

and hypertension have the potential to increase potassium
levels. Examples include certain beta-blockers such as
Labetalol, medications that work by blocking the actions
of the hormone aldosterone such as Lisinopril and
Losartan, and certain diuretics like Spironolactone and
Eplerenone. This is a partial list only, and you should
consult with your doctor if potassium levels become a
concern."
Some people may have an allergy to bananas. If anyone with a banana
allergy eats a banana, they may experience symptoms in the mouth and
throat such as itching, hives, swelling and wheezing.
Bananas may trigger migraines in some people. People who often

experience migraine headaches are advised to eat no more than half a
banana daily.
Bananas also contain a lot of fiber. Eating too much fiber can lead to
bloating, gas, and stomach cramps.
We picked linked items based on the quality of products, and list the pros and cons of each to
help you determine which will work best for you. We partner with some of the companies that sell
these products, which means Healthline UK and our partners may receive a portion of revenues
if you make a purchase using a link(s) above.
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NUTRITION / DIET
OBESITY / WEIGHT LOSS / FITNESS
Additional information
Article last updated by Yvette Brazier on Tue 28 November 2017.
Visit our Nutrition / Diet category page for the latest news on this subject, or sign up to
our newsletter to receive the latest updates on Nutrition / Diet.
All references are available in the References tab.
References
Citations
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Benefits and health risks of

Fast facts about bananas

Potassium also helps muscles to contract and nerve cells to respond. It

One medium-sized banana contains 422 milligrams of potassium. It is best to

Everything you need to know about potassium

One serving of banana is considered to be about 126 grams. One serving of

Bananas provide a variety of vitamins and minerals:

 Folate - 25.0 mcg

Bananas in the diet

To encourage faster ripening, place the banana in a brown paper bag at

In 2008, a popular diet fad known as the Morning Banana Diet

Add a sliced banana to your morning cereal or oatmeal for a more

Peel and freeze bananas for a great addition to any smoothie.

Add sliced banana to your morning cereal or oatmeal, or take a banana

"Certain medications used for heart disease

Bananas may trigger migraines in some people. People who often

Banana allergy: What you need

The health benefits of popular

How can potatoes benefit my

Everything you need to know

All references are available in the References tab.

Through my eyes: Cannabinoid hyperemesis syndrome (CHS)

Gut bacteria may damage liver by turning carbs into alcohol

Over 70% of US adults unaware of HPV-related cancer risks

Can exercise slow down Alzheimer's?

 All news topics

 Share our content

 Our editorial team

 Advertise with MNT

get our newsletter

Your privacy is important to us.

Healthline Media UK Ltd, Brighton, UK.

Privacy | Terms | Ad policy | Careers

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