Bananas are one of the world's most appealing fruits. Global banana exports reached about 18 million tons in 2015, according to the United Nations. About half of them went to the United States and the European market. In the United States, each person eats 11.4 lbs. of bananas per year, according to the U.S. Department of Agriculture, making it Americans' favorite fresh fruit.
A wide variety of health benefits are associated with the curvy yellow
fruit. Bananas are high in potassium and pectin, a form of fiber, said
Laura Flores, a San Diego-based nutritionist. They can also be a good
way to get magnesium and vitamins C and B6.
"Bananas are known to reduce swelling, protect against developing type-2
diabetes, aid in weight loss, strengthen the nervous system and help
with production of white blood cells, all due to the high level of
vitamin B6 that bananas contain," Flores told Live Science.
"Bananas are high in antioxidants, which can provide protection from
free radicals, which we come into contact with every day, from the
sunlight to the lotion you put on your skin," Flores added.
From green to black
A 2017 meta-analysis published by Prilozi Section of Medical Sciences
suggested that unripe green bananas offer some health benefits. They
may help with controlling gastrointestinal problems such as diarrhea and
ulcers, and may lower cholesterol and blood pressure. Some studies have
suggested that the lectins in green bananas could provide treatment for
HIV patients.
At the other end of a banana's life, research has shown that the levels
of nutrients rise in bananas as they ripen. Bananas with dark spots were
eight times more effective in enhancing the power of white blood cells
than green-skin bananas, according to a 2009 study published in Food
Science and Technology Research. White blood cells fight infections from
bacteria, fungi, viruses and other pathogens.
Nutrition facts
Here are the nutrition facts for bananas:
Health benefits
Heart health
Bananas are good for your heart. They are packed with potassium, a
mineral electrolyte that keeps electricity flowing throughout your body,
which is required to keep your heart beating. Bananas' high potassium
and low sodium content may also help protect your cardiovascular system
against high blood pressure, according to the FDA.
A 2017 animal study conducted by researchers at the University of Alabama
found that the potassium in bananas is also linked to arterial
effectiveness; the more potassium you have, the less likely your
arteries are to harden. In the study, mice with lower-potassium diet had
harder arteries than mice consuming a normal amount of potassium.
Arterial stiffness in humans is linked to heart disease.
Depression and mood
Bananas can be helpful in overcoming depression "due to high levels of
tryptophan, which the body converts to serotonin, the mood-elevating
brain neurotransmitter," Flores said. Plus, vitamin B6 can help you
sleep well, and magnesium helps to relax muscles. Additionally, the
tryptophan in bananas is well known for its sleep-inducing properties.
Digestion and weight loss
Bananas are high in fiber, which can help keep you regular. One banana
can provide nearly 10 percent of your daily fiber requirement. Vitamin
B6 can also help protect against type 2 diabetes and aid in weight loss,
according to Flores. In general, bananas are a great weight loss food
because they taste sweet and are filling, which helps curb cravings.
Bananas are particularly high in resistant starch, a form of dietary
fiber in which researchers have recently become interested. A 2017
review published in Nutrition Bulletin
found that the resistant starch in bananas may support gut health and
control blood sugar. Resistant starch increases the production of short
chain fatty acids in the gut, which are necessary to gut health.
Exercise
For replenishing energy and electrolytes, bananas can be more effective than sports drinks. A 2012 study published in PLOS One
looked at male athletes competing in long-distance cycling races. They
compared athletes refueling with Gatorade every 15 minutes to athletes
refueling with a banana and water. Researchers saw that the athletes'
performance times and body physiology were the same in both cases. But
the banana's serotonin and dopamine improved the athletes' antioxidant
capacity and helped with oxidative stress, improving performance
overall.
Vision
Carrots may get all the glory for helping your eyes, but bananas do
their share as well. The fruits contain a small but significant amount
of vitamin A, which is essential for protecting your eyes, maintaining
normal vision and improving vision at night, according to the National Institutes of Health.
Vitamin A contains compounds that preserve the membranes around your
eyes and are an element in the proteins that bring light to your
corneas. Like other fruits, bananas can help prevent macular
degeneration, an incurable condition, which blurs central vision.
Bones
Bananas may not be overflowing with calcium, but they are still helpful
in keeping bones strong. According to a 2009 article in the Journal of Physiology and Biochemistry,
bananas contain an abundance of fructooligosaccharides. These are
nondigestive carbohydrates that encourage digestive-friendly priobotics
and enhance the body's ability to absorb calcium.
Cancer
Some evidence suggests that moderate consumption of bananas may be protective against kidney cancer. A 2005 Swedish study
found that women who ate more than 75 servings of fruits and vegetables
cut their risk of kidney cancer by 40 percent, and that bananas were
especially effective. Women eating four to six bananas a week halved
their risk of developing kidney cancer.
Bananas may be helpful in preventing kidney cancer because of their high levels of antioxidant phenolic compounds.
Pregnancy
While not exactly a health benefit, a study published by The Royal Societyfound
that the potassium in bananas is correlated with women giving birth to
baby boys. The study looked at 740 women and saw that those who consumed
high levels of potassium prior to conception were more likely to have a
boy that those who did not.
Bananas may also help prevent gestational diabetes. Lack of sleep during
pregnancy can contribute to gestational diabetes, according to a meta-analysis published in Sleep Medicine Reviews. But the magnesium and tryptophan in bananas can help ensure a good night's rest.
Health risks
Eaten in moderation, there are no significant side effects associated
with eating bananas. However, eating the fruits in excess may trigger
headaches and sleepiness, Flores said. She said that such headaches are
caused by "the amino acids in bananas that dilate blood vessels."
Overripe bananas contain more of these amino acids than other bananas.
"Bananas can also contribute to sleepiness when eaten in excess due to
the high amount of tryptophan found in them," she said. Magnesium also
relaxes the muscles — another sometimes-benefit, sometimes-risk.
Bananas are a sugary fruit, so eating too many and not maintaining
proper dental hygiene practices can lead to tooth decay. They also do
not contain enough fat or protein to be a healthy meal on their own, or
an effective post-workout snack.
Eating bananas becomes significantly risky only if you eat too many. The
USDA recommends that adults eat about two cups of fruit a day, or about
two bananas. If you eat dozens of bananas every day, there may be a
risk of excessively high vitamin and mineral levels.
The University of Maryland Medical Center
reported that potassium overconsumption can lead to hyperkalemia, which
is characterized by muscle weakness, temporary paralysis and an
irregular heartbeat. It can have serious consequences, but you would
have to eat about 43 bananas in a short time for any symptoms of
hyperkalemia to occur.
According to the NIH,
consuming more than 500 milligrams of vitamin B6 daily can possibly
lead to nerve damage in the arms and legs. You would have to eat
thousands of bananas to reach that level of vitamin B6.
Banana peels: edible or poisonous?
It turns out that the biggest risk from a banana peel might really be
slipping on it. Banana peels are not poisonous. In fact, they're edible,
and packed with nutrients. "Banana peel is eaten in many parts of the
world, though [it's] not very common in the West," Flores said. "It
contains high amounts of vitamin B6 and B12, as well as magnesium and
potassium. It also contains some fiber and protein." According to a 2011
article in
the journal of Applied Biochemistry and Biotechnology, banana peels also
have "various bioactive compounds like polyphenols, carotenoids and
others."
It is important to carefully wash a banana peel before eating it due to the pesticides that may be sprayed in banana groves.
Banana peels are usually served cooked, boiled or fried, though they can
be eaten raw or put in a blender with other fruits. They are not as
sweet as banana flesh. Riper peels will be sweeter than unripe ones.
Other banana facts
Bananas may have been the world's first cultivated fruit. Archaeologists
have found evidence of banana cultivation in New Guinea as far back as
8000 B.C.
The banana plant is classified as an arborescent (tree-like) perennial
herb, and the banana itself is considered a berry. A bunch of bananas is
called a hand; a single banana is a finger.
There are almost 1,000 varieties of bananas,
according to the Food and Agriculture Organization of the United
Nations (FAO). Nearly all the bananas sold in stores are cloned from
just one variety, the Cavendish banana plant,
originally native to Southeast Asia. The Cavendish replaced the Gros
Michel after that variety was wiped out by fungus in the 1950s. The Gros
Michel reportedly was bigger, had a longer shelf life and tasted
better. The Cavendish are resistant to the fungus that killed off the
Gros Michel, but they are susceptible to another fungus and may face the
same fate within the next 20 years, botanists say.
Botanically, there is no difference between plantains and bananas. But
in general use, "banana" refers to the sweeter form of the fruit, which
is often eaten uncooked, while "plantain" refers to a starchier fruit
that is often cooked before eating.
Ecuador is the leading producer of bananas worldwide, followed by the
Philippines. Bananas are produced in other tropical and subtropical
areas of Asia, Africa, and the Americas, as well as the Canary Islands
and Australia.
Wild bananas grow throughout Southeast Asia, but most are inedible for humans, as they are studded with hard seeds.
In 1923, sheet music for a popular song titled "Yes, We Have No Bananas!" sold upward of a thousand copies a day.
Harry Belafonte's version of the "Banana Boat Song" was released on the
first album to sell over a million copies, Belafonte's "Calypso."