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What are the benefits and harms of bananas?

Aoussedj Ali
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banana benifits

Banana benefits according to the degree of effectiveness Possibly Effective

Reduce diarrhea: Eating boiled green bananas can reduce diarrhea in children, adding banana chips to liquid foods given to patients using tube feeding can reduce diarrhea, and bananas can replace potassium, water, and electrolytes lost when they have diarrhea and bananas are part of a diet.  What to Follow To relieve cases of diarrhea called the BRAT diet for short, this diet contains: bananas, rice, applesauce and toast. Diarrhea or constipation?

Insufficient Evidence

  • Reduce wheezing in children: Eating some fruits may be associated with wheezing associated with asthma in children. A 2007 study published in the European Respiratory Journal of 2,640 primary school children aged 5 to 10 years indicated that increased consumption of apple and banana juice may reduce wheezing in children.  As children who eat bananas at least once a day reduce wheezing, but do not relieve asthma, compared to children who eat it less than once a month.
  • Improve digestion: Eating bananas contributes to improving the health of the digestive system and regulating its functions, because it contains fiber and water, since a medium banana contains approximately 10% of the recommended daily intake of fiber, according to a study published in the Journal of Digestive Diseases and Sciences 2013 that eating certain foods other than bananas frequently can improve symptoms in people with inflammatory bowel disease. 
  • Reduce cancer risk: Studies examining the effect of bananas on cancer risk reduction are still preliminary and insufficient, with some of them mentioning the following: Leukemia risk reduction: Several studies have examined the relationship of eating bananas For leukemia, it has been discovered that bananas contain a specific type of protein called lectin that can help reduce the growth of leukemia cells, due to its antioxidant  Antioxidants also help remove free radicals from the body, the increase in the body of which can increase the risk of cell damage and the formation of cancers, [as a study published in the American Journal of Epidemiology in 2004 showed that regular consumption of oranges , oranges and banana juice during the first two years of life A group of children can contribute to reducing the risk of childhood leukemia, which can be attributed to the potassium and vitamin C content of this fruit. 
  •  Reduce the risk of renal cell carcinoma: A study published in 2004 in the International Journal of Cancer examined the relationship between fruit and vegetable consumption and the risk of renal cell carcinoma.  The study was conducted on almost 61,000 Swedish women between the ages of 40 and 76. In fruits separately from vegetables, bananas were found to be the fruit most associated with a reduced risk of renal cell carcinoma, and overall, the study indicated that higher consumption of fruits and vegetables may be associated with a lower risk of this sickness. . 
  •  Other benefits: Bananas are used in many other cases, but there is not enough evidence to confirm the effectiveness of bananas in these cases, including the following:
  • Reduce cholesterol levels in the blood.
  • slow down the fever; relieves cough;
  • Reduce joint pain.
  • Improve blood flow in the body.

Benefits of eating bananas for diabetics

Diabetics can have bananas in limited amounts in their diet, and they also benefit from the vitamins, minerals, and fiber found in bananas when eaten in moderation. One of the biggest fruits with meals, a large study of half a million Chinese citizens, published in PLOS Medicine in 2017, showed that a higher intake of fresh fruit significantly reduces the risk of diabetes, as well as reduces the risk of vascular disease .  Illness and death in people with diabetes The study also showed that although eating fruits with a low glycemic index is a better choice for people with diabetes than fruits with a high glycemic index, eating fruits in general reduces the risk of diabetes.

Banana benefits for stomach

People with heartburn tend to eat foods that don't irritate them, and eating bananas may be safe for people with this condition. Some of the compounds in bananas may help reduce the bacteria that cause stomach ulcers, but more is needed. There is research confirming this benefit, although it is recommended that people with heartburn check to see if bananas relieve heartburn before starting to eat them consistently for this purpose; This is due to the presence of a small sample of people who suffer from increased stomach acidity and exacerbation of heartburn when eating bananas. 

Banana benefits for depression

Although bananas contain a fair amount of the neurotransmitter serotonin, this serotonin in bananas does not penetrate the blood-brain barrier and therefore does not directly increase serotonin levels in the brain, but eating bananas indirectly increases serotonin production in the body . . ; This is because it contains a good amount of vitamin B6, which helps the body make this neurotransmitter and use it in the brain, but this does not mean that eating a banana a day is enough to improve mood, and it should be noted that Serotonin is one of the neurotransmitters used by the body to transmit messages between nerve cells in the brain, stimulating a feeling of happiness and balancing mood, it should be noted that most antidepressant medications aim to increase levels of this neurotransmitter in the 

Nutrients in bananas

Bananas are a good source of vitamin C and potassium, which benefit heart health and lower blood pressure in patients with high blood pressure. A medium-sized banana contains about 14% of the recommended daily intake of manganese and about 33% of the recommended amount. Daily consumption of vitamin B6 and bananas, like many vegetables and fruits, contain different types of bioactive plant compounds, as they contain dopamine, which is an important neurotransmitter for some brain functions. Bananas also contain antioxidant flavonoids, especially catechins, which are linked to many health benefits, the most important of which is reduced risk of heart disease; A 2014 review in the British Journal of Nutrition showed that eating various types of flavonoids can significantly reduce the risk of cardiovascular disease. 

Do bananas raise blood pressure?

Potassium-rich foods, including bananas, have an effect in controlling high blood pressure, and the amount of sodium lost from the body through urine increases with increasing amount of potassium ingested through food, and potassium reduces the harmful effects of sodium in the body.  For the body, it relieves tension in the walls of blood vessels. It should be noted that the recommended daily amount of potassium per day is 4,700 milligrams, so foods rich in potassium such as bananas, avocados, melons, mushrooms, among others, should be consumed.

Other types of bananas and their benefits

  • Banana is the common name of a herbaceous plant of the genus Banana, and this fruit is generally used for culinary purposes, unlike the soft and sweet banana which is sometimes called a sweetener, but when the fruits of this plant are ripe, they are sweet. .  In flavor it is used by chefs because they use bananas. It should be noted that the nutritional value and flavor of banana fruits differ according to their state of maturity; Where it tastes like potatoes in the pre-ripening stage, the banana fruit contains many beneficial nutrients for the body, including the following:
  •   Vitamin A: Banana fruit contains vitamin A, which contributes to maintaining healthy body growth, reproduction, good vision, immunity, and epithelial tissue integrity.
  •  Vitamin B6: The amounts of vitamin B6 in bananas help energy metabolism and brain development in children during pregnancy and lactation, and may also play a role in reducing the risk of cardiovascular disease.  Vitamin C: Bananas contain vitamin C, which acts as an antioxidant and protects cells from damage, reduces the risk of infection, promotes healthy bones and teeth, and supports the absorption of the iron needed to form both.  Collagen is the connective tissue that helps heal wounds.
  • Potassium: Potassium is an important element in maintaining fluid volume in cells, and also helps reduce high blood pressure caused by too much sodium in the body, and many athletes eat bananas to get good amounts of potassium, and worth mentioning.  Banana fruit contains amounts of potassium close to that of bananas.
  • Resistant starch: Green bananas contain good amounts of resistant starch, which increases satiety, does not raise blood sugar and maintains gut health by feeding the beneficial bacteria present in them, but it is worth noting that ripe bananas they may not contain the same amount of resistant starch.





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