12 Incredible Health Benefits of Bananas

Introduction

Bananas are one of the most popular and convenient fruits available. This elongated, golden-yellow fruit is botanically classified as a berry and belongs to the Musaceae family. It is commonly found across various parts of India. 

In Indian cuisine, bananas are considered versatile and are used in a wide range of sweet dishes, including desserts and salads. They can be enjoyed both raw and ripe. 

While apples are often recommended as part of a balanced diet, bananas may also be a valuable addition due to their natural nutrient content. They are a source of vitamins and minerals that may support overall well-being. 

Nutritional Facts About Banana

Bananas are naturally low in fat and are a source of vitamin B6, vitamin A, folate, vitamin C, fibre, magnesium, potassium. and carbohydrates, which may contribute to general nutritional balance when included as part of a varied diet¹. 

Health Benefits of Banana

1. May Improve Digestion 

Banana have soluble and insoluble fibres, which may support digestive wellness as part of a balanced diet. 

Soluble fibres may help to maintain normal blood sugar levels and support heart health by contributing to overall dietary fibre intake. Insoluble fibres may assist in promoting regular bowel movements and digestive comfort. 

Preliminary research¹ suggests that certain compounds in bananas may have properties that support the natural barrier of the stomach lining. Some studies¹ indicate that bananas may help promote a balanced gut environment.

I would recommend eating green or unripe bananas as they contain resistant starch that may act as a prebiotic, promoting the growth of good bacteria in your colon. This may help improve your digestive health and may also help with diarrhoea. 

Dr. Rajeev Singh, BAMS

2. Helps to Improve Heart Health 

Bananas are a source of potassium, an important dietary mineral and electrolyte. A medium-sized banana provides approximately 320 to 400 mg of potassium, which contributes to your daily nutritional intake. 

They also contain minimal sodium and are naturally low in fat. The balance of potassium and sodium in the diet may support overall wellness as part of a healthy lifestyle². 

You can try including bananas in your diet to support your heart health. They contain a good amount of vitamin B6, which might help regulate a harmful amino acid called homocysteine in the blood. By keeping homocysteine levels in check, bananas may lower the risk of heart problems like heart attacks, strokes, and blood clots¹¹. 

Dr. Smita Barode, B.A.M.S, M.S. 

3. Helps to Build Lean Muscles 

Bananas contain magnesium, an essential mineral that plays a role in various body functions, including muscle and nerve function. 

As part of a balanced diet, magnesium-rich foods like bananas may support muscle relaxation and normal muscle function, especially when consumed after physical activity². 

4. Supports Bone Health 

Although bananas are not a significant source of calcium, they contain a prebiotic compound known as fructooligosaccharides (FOS)¹. 

Preliminary research¹⁰ suggests that FOS may support the gut environment in a way that could assist in calcium absorption. As part of a balanced diet, this may contribute to overall nutritional support. 

5. Helps Muscles to Recover After Exercise 

Bananas are a source of potassium, an essential mineral that plays a role in muscle and nerve function. 

Including potassium-rich foods like bananas in your post-exercise diet may support muscle function and help replenish nutrients lost during physical activity². 

6. Helps to Reduce Bloating 

Bloating can lead to a feeling of discomfort or fullness. Bananas contain potassium and dietary fibre, which may support normal digestive function and help maintain fluid balance in the body. 

Some studies³ suggest that bananas may have a role in supporting a healthy gut environment by contributing to the growth of beneficial bacteria. 

7. Helps to Make You Feel Fuller 

Unripe bananas contain a type of carbohydrate known as resistant starch, which may pass through the digestive system more slowly than other forms of starch. 

This slower digestion process may contribute to a prolonged feeling of satiety as part of a balanced diet⁴. 

Due to their slightly bitter taste, unripe bananas are often blended with other fruits and vegetables to make smoothies or used in cooked dishes. 

8. May Improve Kidney Health 

Bananas are a source of potassium, a mineral that plays several roles in the body, including supporting fluid balance. 

Some observational studies⁵ have explored the relationship between potassium-rich foods like bananas and kidney function. However, these findings are preliminary and not conclusive. 

9. Helps Individuals with Anaemia 

Bananas contain folate, a B-vitamin that is important for overall health. 

Folate plays a role in the production of red blood cells and may support general wellbeing when included as part of a varied diet^5,6. 

10. May Help with a Hangover 

After a social event, you might feel the need to replenish your body with nutrients⁸. Bananas, which are a source of potassium and other important nutrients, can be a hydrating and nourishing option to help you rehydrate and restore your energy levels⁷. 

A smoothie made with bananas, milk or curd, and other fruits like strawberries can provide a refreshing and nutrient-rich snack to support overall wellbeing.

Bananas contain a variety of nutrients, including vitamin C, which is important for maintaining general health. Adults need around 75 to 90 milligrams of vitamin C every day. A medium-sized banana provides around 10 milligrams of vitamin C, contributing to your daily intake of this essential nutrient. Vitamin C is known for its role in supporting overall wellness and can be found in a variety of foods, including fruits like bananas. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

11. Supports Eye Health 

Bananas are a source of vitamin A, vitamin E, lutein and antioxidants, which contribute to overall health. 

Lutein is an antioxidant found in various foods, including bananas, and is known for its role in supporting eye health as part of a balanced diet⁶. 

12. May Help Detoxify the Body 

Bananas contain pectin, a type of soluble fibre that plays a role in digestive health. 

Pectin has been studied for its potential effects on digestion and overall wellbeing. Some research⁹ suggests that soluble fibres like pectin may have a role in supporting normal digestive function as part of a balanced diet. 

Also Read: 10 Health Benefits and Recipes of Dragon Fruit (Pitaya)

Conclusion

Bananas are a nutritious, easily accessible fruit that offer a wide range of health benefits, from supporting digestion and heart health to helping with muscle recovery and boosting energy. Whether eaten raw, blended into smoothies, or added to meals, including bananas in your diet can be beneficial to overall well-being in a natural and delicious way. 

Also Read: Best Food Diets For People With Anal Fissures

References

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2. Choudhury N, Nickhil C, Deka SC. Comprehensive review on the nutritional and therapeutic value of banana by-products and their applications in food and non-food sectors. Food Bioscience [Internet]. 2023 Dec 1 [cited 2025 May 12];56:103416. Available from: https://www.sciencedirect.com/science/article/abs/pii/S2212429223010672?via%3Dihub  

3. Mitsou EK, Kougia E, Nomikos T, Yannakoulia M, Mountzouris KC, Kyriacou A. Effect of banana consumption on faecal microbiota: a randomised, controlled trial. Anaerobe. 2011 Dec;17(6):384-7. doi: 10.1016/j.anaerobe.2011.03.018. Available from: https://pubmed.ncbi.nlm.nih.gov/21524710/  

4. Almiron-Roig E, Grathwohl D, Green H, Erkner A. Impact of some isoenergetic snacks on satiety and next meal intake in healthy adults. J Hum Nutr Diet. 2009 Oct;22(5):469-74. doi: 10.1111/j.1365-277X.2009.00978.x. Available from: https://pubmed.ncbi.nlm.nih.gov/19743984/ 

5. Eddie-Amadi BF, Ezejiofor AN, Orish CN, Rovira J, Allison TA, Orisakwe OE. Banana peel ameliorated hepato-renal damage and exerted anti-inflammatory and anti-apoptotic effects in metal mixture mediated hepatic nephropathy by activation of Nrf2/ Hmox-1 and inhibition of Nfkb pathway. Food Chem Toxicol. 2022 Dec;170:113471. doi: 10.1016/j.fct.2022.113471. Available from: https://pubmed.ncbi.nlm.nih.gov/36270409/ 

6. Kumari P, Supriya Singh Gaur, Tiwari R. Banana and its by‐products: A comprehensive review on its nutritional composition and pharmacological benefits. eFood [Internet]. 2023 Sep 13 [cited 2025 May 12];4(5). Available from: https://www.researchgate.net/publication/373921417_Banana_and_its_byproducts_A_comprehensive_review_on_its_nutritional_composition_and_pharmacological_benefits 

7. García OP, Martínez M, Romano D, Camacho M, de Moura FF, Abrams SA, Khanna HK, Dale JL, Rosado JL. Iron absorption in raw and cooked bananas: a field study using stable isotopes in women. Food Nutr Res. 2015 Feb 5;59:25976. doi: 10.3402/fnr.v59.25976. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4320136/  

8. Pittler MH, Verster JC, Ernst E. Interventions for preventing or treating alcohol hangover: systematic review of randomised controlled trials. BMJ. 2005 Dec 24;331(7531):1515-8. doi: 10.1136/bmj.331.7531.1515. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC1322250/  

9. Zou F, Tan C, Zhang B, Wu W, Shang N. The Valorization of Banana By-Products: Nutritional Composition, Bioactivities, Applications, and Future Development. Foods. 2022 Oct 11;11(20):3170. doi: 10.3390/foods11203170. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9602299/
10. Ohta A, Motohashi Y, Ohtsuki M, Hirayama M, Adachi T, Sakuma K. Dietary fructooligosaccharides change the concentration of Calbindin-D9K differently in the mucosa of the small and large intestine of rats. Journal of Nutrition. 1998 [cited 2025 May 27]. Available from: https://www.sciencedirect.com/science/article/pii/S0022316623000457
11. Calderone J. Are bananas good for you? Consumer Reports. 2022 [cited 2025 May 27]. Available from: https://www.consumerreports.org/health/nutrition-healthy-eating/are-bananas-good-for-you-a3580336960/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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