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5 Health Benefits Of Eating More Bananas In Your Diet Today

By Edited Jan 7, 2016 3 16

Cartoon Banana

From being used in humorous sketches when characters fall and slip over, the banana could arguably be a ‘comedy enhancing fruit’. But the nutritional content of the humble banana should also make you smile because they are extremely good for you. So they do indeed offer far more than a sweet and healthy taste.

There are several ways in which this bright yellow fruit can benefit your health today, and by consuming them in the long run you can get more of these advantages out of bananas. If you freeze them then you could make delicious fruit smoothies in the morning, or include them in your cakes and muffin recipes for a sweet and moreish taste. Put a few slices with some natural yogurt for a filling desert or a few more pieces on your porridge or cereal in the morning for a healthy boost to start off the day.

There are countless ways that you can try to integrate bananas into your daily diet. Once you read these five health benefits of them below then I am sure you will agree that it can be really worth considering eating bananas more. So let’s look at some of these compelling reasons for why you should include more bananas in your diet today.

Banana Peel

1. Alleviate Depression and Low Mood

If you are currently suffering from depression or a constant low mood then always consider talking about this with a friend or family member. However, a small way that you can help boosts your mood and feelings, is by eating the humble banana.

It is crucially tryptophan that it contains which the body is able to convert into serotonin, the feel-good hormone. Certainly, one banana is not going to change your world but eating them on a regular basis, perhaps one a day five times a week for a month, you may start to feel a difference in your mood and spirits.

Although it is a small aid, a healthy and well balanced diet could also boost your metabolism or the rate at which your body is able to convert the food you consume into energy to use. If you are feeling healthier from your diet then you are less likely to feel depressed and run down because your body will have lots of energy and vitality to get through the day. In addition, the banana can help keep you feeling fuller for longer which helps a great deal with the following tip two below.

Tape Measure

2. Help Weight Loss

Bananas are great for helping to assist with weight loss and this is not just because of the great vitamins such as vitamin C or B6 that they contain, it is also because of their sweet taste. Bananas taste sugary and they are filling as a snack on the go or as a dessert. But luckily they have a low score on the glycemic index[7].

They are a slow release carbohydrate and can help make you feel fuller for longer. This is one of their great advantages if you are trying to loose some weight or get into better shape.

This is because if you are feeling content and satisfied with sweet tasting fruit, then you are far less likely to reach for biscuits and other processed goods which will have no nutritional content or benefit for your body or health. Not only will eating bananas help to curb any sugary cravings you may have, they will also help to maintain a more consistent blood-sugar level when you are exercising too.

Banana Flour
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(price as of Jan 7, 2016)
If you are someone who is constantly on the go but still wants these great benefits of bananas then trying out this banana flour in smoothies can be a great alternative to the fresh fruit.

Banana Mash

3. Assist with Digestion

Due to their high fiber content, bananas can assist with promoting, improving and maintaining regular bowel movements. Diarrhea or an upset stomach can of course cause discomfort and you may suffer from it regularly as part of an ongoing health issue or medication that you may be taking.

The high content of potassium in a banana can help you.  In addition, if you suffer with irritable bowel syndrome or ‘IBS’ then the potassium enhancing properties of the banana could also be of assistance to you too.

This is because when one has diarrhea, a lot of potassium is lost resulting in low levels of it in the body[2]. The banana helps to replenish this deficiency (albeit in a small manner), and combined with its fibrous nature, can only do some good towards improving your digestive ailments. 


4. Improve Heart Health

Bananas contain a high level of potassium which has been mentioned in tip three. However, this also helps to protect the heart against stroke and heart disease. This is one of the fantastic benefits of consuming the fruit, as reducing the risk of heart related complications is something we all want to achieve.

The more potassium in your diet, then the more sodium the body can expel and this is also great for improving blood pressure levels. In addition, potassium actually helps with muscle contraction too.

Increasing your potassium intake is one of the best dietary adjustments you can make for heart health and bananas can help you achieve this and make a real difference to your heart in the long run.


5. Protect Against Cancer

Due to their vitamin C content, bananas can help to fight against the free radicals that can lead to cancer. Therefore, in the long run if you include bananas in your diet and other fruits and vegetables with a high vitamin C content such as oranges, then you can help your body protect itself more against cancer.

Even though it may only contribute a small amount, our diets do indeed play a huge part in determining our health and the quality of our lives.

Go Bananas!: 150 Recipes for America's Most Versatile Fruit
Amazon Price: $16.00 $7.49 Buy Now
(price as of Jan 7, 2016)

I hope that these five advantage points of bananas and their health benefits can encourage you to consume more of them. There are many recipes for using bananas which are highlighted above in the following book. 

Small changes can really add up when it comes to what we eat. So try these delightful yellow fruits again and see if you can feel the difference in the long run.

Below is a You Tube video from the channel ‘FoodnSport’ where they discuss ten top health benefits of bananas.



Feb 25, 2015 5:18pm
I enjoyed this article, not only because I love bananas, but also because I learned some new things!
Mar 9, 2015 9:39am
Hello margiemom, thanks for stopping by. I'm really glad you enjoyed it!
Mar 27, 2015 9:26am
A nice article. We had some banana training in our last workshop where I'm employed. They taught us that the best bananas to eat are the ones where the outside has a little brown starting to form.
Mar 31, 2015 11:10am
Hi RaymondE, that sounds very interesting. The browning process of fruit and vegetables which occurs in contact with oxygen is called enzymatic browning. Once this process starts happening to the fruit, it changes the flavor and taste. Maybe this is why it is considered the best time to eat them, possibly it has something to do with the natural fruit sugars enhancing the flavor. I'm not fully certain. However, once that process sets in too far though, consumers won't purchase them of course, because they perceive it to have gone off.
Mar 28, 2015 1:18pm
Good stuff. I love bananas. Eat 1/2 a day.
Mar 31, 2015 11:11am
Hi ladyleo1996, thanks for stopping by. I'm glad you liked the article and that you enjoy bananas too. Have you tried freezing them overnight and then making them into smoothies the next day? it tastes delicious!
Mar 29, 2015 3:53am
awesome piece. I think I'll eat more of them from today
Mar 31, 2015 11:11am
Hi Shaddymak, thanks for your comment, I'm glad you like the article.
Apr 3, 2015 12:35pm
Good article! Although I agree wit a lot that is said in this article, banana's would not be a favorable fruit (carbohydrate) when trying to lose weight. They are relatively high in calories and also cause insulin spikes (store fat).
Apr 4, 2015 11:59am
Hello SenzuFitness, thanks for your comment! Bananas have on average 110 calories each. Whilst insulin spikes can occur in some cases, there are trials showing a zero insulin spike in healthy individuals of average weight who ate over twenty bananas in one day. Insulin spikes from fruit are more often seen in individuals who have a diet which is higher in fatty foods overall. To some extent you can lower the risk slightly by eating under ripe bananas rather than over ripe ones as the under ripe ones have a lower sugar content.

A Harvard Health Publications study from 2002 recommended that carbohydrates with a glycemic index of below 55 and a glycemic load in the lower teens cause minimal spikes of blood glucose and insulin. A banana's glycemic index is 50 and it has a glycemic load of 13, so it falls well within these standard ranges to cause minimal spikes.
Apr 8, 2015 6:09pm
Nice article. I love eating bananas not only because it is cheap and it is abundant here in my country but also because of the many health benefits it can give us.
Apr 11, 2015 8:38pm
Awesome article, thanks for giving such useful information about banana.
Apr 13, 2015 3:12am
Hello chemiyog, thank you for your comment. I'm really glad that you found the article to be of use.
Nov 25, 2015 5:06am
I used to get mouth ulcers from eating bananas for years then no effect. Which was great so started eating again. Now on high blood pressure tabs and cannot eat too many because of the amount of potassium. Shame still love to eat and yes great for your health normally.
Jan 3, 2016 10:56pm
Hi shar-On, sorry to hear about the mouth ulcers, that must have been very painful. It's good that you are still able to enjoy the many health benefits of bananas in moderation.
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  1. Food Matters "25 Powerful Reasons To Eat Bananas." www.foodmatters.tv/articles-1. 23/02/2015 <Web >
  2. Live Strong "How Does Diarrhea Cause Potassium Levels To Drop." www.livestrong.com/article. 23/02/2015 <Web >
  3. WHFoods "Bananas." www.whfoods.com. 23/02/2015 <Web >
  4. Healthy Eating "Health Benefits of One Banana a Day." www.healthyeating.sfgate.com. 23/02/2015 <Web >
  5. Food Facts "Bananas." www.foodfacts.mercola.com. 23/02/2015 <Web >
  6. News Health "Health Benefits of Bananas." www.news.health.com/2014. 23/02/2015 <Web >
  7. Live Strong "The Glycemic Index of Bananas." www.livestrong.com/article. 23/02/2015 <Web >

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