Two Important Health Benefits of Bananas

Bananas are one of the most popular fruits worldwide. They contain essential nutrients and provide benefits for heart health, digestion, and weight loss. Eating bananas may help lower blood pressure and reduce the risk of cancer.

Nutritional Highlights

They are packed with essential vitamins and minerals. Bananas are also rich in fiber and antioxidants, too. These all contribute to the proper functioning of the body and have a protective impact on health.

The vitamins and minerals in a medium-sized banana are as follows:

• Potassium

• Vitamin B6

• Vitamin C

• Magnesium

• Copper

• Manganese

Potassium: We all know that bananas are a prime source of potassium. Potassium is a mineral that is essential for heart health and a potassium-rich diet can help lower blood pressure. Potassium 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.

Bananas are also a good source of magnesium, which is also an important mineral for heart health.

Antioxidants: They are linked to many health benefits. Antioxidants help the body remove molecules known as free radicals. Free radicals are associated with human diseases, including cancer, Parkinson’s disease, atherosclerosis, Alzheimer’s disease, and many others.

If too many free radicals build up, a chain reaction can occur and eventually cell damage can occur, potentially leading to cancer.

Bananas are rich in several antioxidants, including dopamine and catechins. These antioxidants may help reduce damage from free radicals and lower your risk of some diseases.

Two Amazing Health Benefits of Banana

Blood Sugar Level

Eating fruits containing fiber is recommended as it can help lower blood sugar levels. In a study, it was concluded that eating a high fiber diet could reduce the risk of type 2 diabetes and may lower blood sugar in those who already have the disease.

Blood Pressure

A number of studies have shown an association between low potassium intake and increased blood pressure and a higher risk of stroke. When potassium intake in the diet is low, the kidneys tend to hang on to sodium, thus raising blood pressure. When potassium intake increases, the kidneys let more sodium escape into the urine and blood pressure drops. The more potassium you eat, the more sodium you process out of your body. It also helps relax blood vessel walls, which helps lower blood pressure.

In a study, it was found that increased potassium intake should be considered as a recommendation for prevention and treatment of hypertension, especially in those who are unable to reduce their intake of sodium.

The Bottom Line

Bananas are a tasty and convenient source of some important nutrients, providing numerous health benefits. Besides being very nutritious, they are also a highly convenient snack food. You can eat bananas raw or mixed into your favorite food.


  • McRae, M. P. (2018). Dietary fiber intake and type 2 diabetes mellitus: an umbrella review of meta-analyses. Journal of Chiropractic Medicine17(1), 44-53.
  • Whelton, P. K., He, J., Cutler, J. A., Brancati, F. L., Appel, L. J., Follmann, D., & Klag, M. J. (1997). Effects of oral potassium on blood pressure: meta-analysis of randomized controlled clinical trials. Jama277(20), 1624-1632.


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