The Health Benefits of Bananas

Brief History of Bananas

Although it looks like a tree, the banana grows on a plant that belongs to the orchid family. There are hundreds of varieties, and they all fall into two distinct groups, the sweet variety and the plantain that is used for cooking.

The banana originated in the Malaysian region about 4,000 years ago, and today is the leading fresh fruit sold in the United States and the second leading fruit crop in the world. Worldwide, India is the largest banana grower, followed by Africa.

Nutrients in Bananas

An unripe banana contains more starch than sugar, but as it ripens its starches turn to sugar. A ripe banana consists mainly of sugars – glucose, fructose and sucrose, and fiber, making bananas an ideal source of energy. Bananas are an excellent source of potassium and vitamin B6. They are a good source of vitamin C, riboflavin, magnesium, biotin and carbohydrates. A study has concluded that bananas are a potential food source for alleviating vitamin A deficiency.

NUTRITIONAL HIGHLIGHTS
Banana, raw, edible parts	Nutritional value per 100 g (3.5 oz)
Energy	371 kJ (89 kcal)
* Carbohydrates	22.84 g
Dietary fiber	2.6 g
* Fat	0.33 g
* Protein	1.09 g
* Vitamin A	3 ?g
Thiamine (Vit. B₁)	0.031 mg
Riboflavin (Vit. B₂)	0.073 mg
Niacin (Vit. B₃)	0.665 mg
Pantothenic acid (B₅)	0.334 mg
* Vitamin B₆	0.367 mg
* Folate (Vit. B₉)	20 ?g
* Vitamin C	8.7 mg
* Calcium	5 mg
* Iron	0.26 mg
* Magnesium	27 mg
Phosphorus	22 mg
Potassium	358 mg
Zinc	0.15 mg
A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.

Bananas for Cholesterol Reduction

Bananas contain the soluble fiber pectin that assists in the lowering of cholesterol. The importance of increasing the intake of water-soluble dietary fibers to help lower low-density lipoprotein cholesterol (LDL Cholesterol) has become increasingly recognized. Well-controlled intervention studies have now shown that four major water-soluble fiber types-beta-glucan, psyllium, pectin and guar gum effectively lower serum LDL cholesterol concentrations, without affecting HDL cholesterol or triacylglycerol concentrations. It is estimated that for each additional gram of water-soluble fiber in the diet serum total and LDL cholesterol concentrations decrease by -0.028 mmol/L and -0.029 mmol/L, respectively.

Bananas for Blood Pressure

Bananas are high in potassium which is an important requirement in regulating blood pressure. Various nutrition studies have attested to the power of adequate potassium to keep blood pressure within safe levels. Blood pressure is positively associated with higher sodium, alcohol, and protein intakes; it is inversely associated with potassium, calcium, and magnesium intakes. Studies such as PREMIER have shown that salt restriction (<6 g/d), alcohol moderation (<2U/d in men and <1U/d in women), weight loss (if BMI>25), exercise, and a DASH diet (Dietary Approaches to Stop Hypertension) (supplying 20-30 mmol/d of potassium) can achieve decreases in systolic blood pressure of approximately 10 to 15 mm Hg when applied together. Decreased intakes of sodium alone, and increased intakes of potassium, calcium, and magnesium each alone decrease high blood pressure. A combination of all these factors, that is, decrease of sodium, and increase of potassium, calcium, and magnesium intakes, which are characteristic of the DASH diet, has an excellent blood pressure lowering effect.

Bananas for Reducing Risk of Stroke

A diet rich in potassium is associated with a lower risk of stroke. Data from the Harvard School of Public Health/Health Professionals Follow-Up Study of male doctors showed that a diet rich in high-potassium foods such as bananas, oranges, and plantain could reduce the risk of stroke. In the study, the men who ate the higher number of potassium-rich foods (an average of nine servings a day) had a risk of stroke 38 percent lower than that of men who consumed fewer than four servings a day.

An analysis of data from the Health Professionals Study shows 38 percent fewer strokes among men who ate nine servings of potassium rich foods a day against those who ate less than four servings. In men with high blood pressure, taking a daily 1,000 mg potas�sium supplement reduced the incidence of stroke by 60 percent, and there is approximately 420 mg potassium in a medium sized banana.

Bananas for Mood Enhancement

Bananas are rich in serotonin, dopamine, and other natural mood-elevating neurotransmitters, natural chemicals that facilitate the transmission of impulses along nerve cells.

Bananas for Diarrhea

Unripe bananas are astringent and are an effective treatment for diarrhea. In a study involving infants with persistent diarrhea, green banana and pectin improved small intestinal permeability and reduced fluid loss. Bananas are well known amongst travelers to third world countries for their anti-diarrhea properties.

Bananas as a Prebiotic

Fructooligosaccharide is a prebiotic found in bananas and other foods. Prebiotics are non-digestible food ingredients that stimulate the growth and activity of beneficial bacteria in the colon. These bacteria improve the body’s ability to absorb important nutrients.

Bananas for Stomach Ulcer Prevention

Bananas have also been found to help eliminate bacteria in the stomach that cause stomach ulcers.

Glycemic Index of Bananas

In studies to determine the estimated glycemic index of various foods, it was concluded that bananas have a low GI of 52.

Adverse Reactions from Bananas

Bananas contain enzymes that can cause allergic reactions in individuals with sensitivity to latex.

References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders’ Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. Rabbani GH, Teka T, Saha SK, Zaman B, Majid N, Khatun M, Wahed MA, Fuchs GJ. Green banana and pectin improve small intestinal permeability and reduce fluid loss in Bangladeshi children with persistent diarrhea. Dig Dis Sci. 2004 Mar;49(3):475-84. PMID: 15139502.
5. Chow J. Probiotics and prebiotics: A brief overview. J Ren Nutr. 2002 Apr;12(2):76-86. PMID: 11953920.
6. Englberger L, Darnton-Hill I, Coyne T, Fitzgerald MH, Marks GC. Carotenoid-rich bananas: a potential food source for alleviating vitamin A deficiency. Food Nutr Bull. 2003 Dec;24(4):303-18. PMID: 14870618.
7. Theuwissen E, Mensink RP. Water-soluble dietary fibers and cardiovascular disease. Physiol Behav. 2008 May 23;94(2):285-92. PMID: 18302966
8. O’Shaughnessy KM. Role of diet in hypertension management. Curr Hypertens Rep. 2006 Aug;8(4):292-7. PMID: 16884659
9. Suter PM, Sierro C, Vetter W. Nutritional factors in the control of blood pressure and hypertension. Nutr Clin Care. 2002 Jan-Feb;5(1):9-19. PMID: 12134718
10. Karppanen H, Karppanen P, Mervaala E. Why and how to implement sodium, potassium, calcium, and magnesium changes in food items and diets? J Hum Hypertens. 2005 Dec;19 Suppl 3:S10-9. PMID: 16302005
11. Carol Ann Rinzler. The New Complete Book of Food. A Nutritional, Medical, and Culinary Guide
12. Mayo Clinic. Encyclopedia of Foods
13. Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. Am J Clin Nutr. 2002 Jul;76(1):5-56. PMID: 12081815

Comments

Anis Yoyo says:

May 2, 2011 at 12:14 am

I am going to eat banana every day…… for reducing my cholesterol. Thanks a lot.

Dorjee says:

September 26, 2011 at 10:21 am

Is banana will reduce ldl cholestrol ? Please advice

kenny says:

November 16, 2011 at 12:25 am

banana is good for human gut, isn’t it?