The humble banana. It doesn’t really get the same airtime as other fruit. However, it’s great as a tasty, portable snack and can be used in a variety of meals.
Why are bananas good for me?
They are a source of many important micronutrients, as well as fibre and carbohydrates, that our bodies need to function normally. Here are a few of the reasons why they can be a good food to include in our diet.
Potassium
Bananas are rich in this electrolyte which helps regulate the balance of fluids in the body and function of the muscles. Research suggests it can play a role in lowering blood pressure (1) and has been associated with a reduced risk of stroke and cardiovascular disease (2). A medium banana has 422mg of potassium, 12% of the recommended daily intake for adults.
Vitamin B6
Vitamin B6 is an essential micronutrient that we need to get from our diet. A banana provides around 20% of the recommended daily value of this vitamin. It helps the body turn protein and carbohydrates in the food we eat into energy and can help reduce tiredness. It also helps our immune system function normally.
Fibre
Bananas contain dietary fibre which is important for digestive health and help prevent constipation. Research suggests it can reduce risk of colorectal cancer, cardiovascular disease (3) and the risk of developing type 2 diabetes (4). A diet high in fibre can help increase our good gut bacteria which produce certain molecules that could be protective for our health. Bananas are also an excellent source of resistant starch, a type of fibre which may be useful in diabetes management and good for gut health (5).
How to add bananas into your diet
- Use as a topping for cereal or porridge
- Add it to a smoothie
- Add it to a fruit salad
- Make banana ice cream
- Slice it onto toast with peanut (or another nut) butter
- Add them to muffin or pancake batter, like my Banana and Oat Pancakes
It’s worth noting that you should be able to get all the nutrients mentioned here by eating a varied, balanced diet that is rich in fruits, vegetables and wholegrains.
References
- Rodrigues SL, Baldo MP, Machado RC, Forechi L, Molina MCB, and Mill JG. High Potassium Intake Blunts the Effect of Elevated Sodium Intake on Blood Pressure Levels. Journal of the American Society of Hypertension. 2014;8(4): 232-238. Available from: doi:10.1016/j.jash.2014.01.001
- Aaron KJ, Sanders PW. Role of Dietary Salt and Potassium Intake in Cardiovascular Health and Disease: A Review of the Evidence. Mayo Clinic Proceedings. 2013;88(9): 987–995. Available from: doi:10.1016/j.mayocp.2013.06.005
- McRae MP. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. J Chiropr Med. 2017;16(4):289-299. Available from: doi:10.1016/j.jcm.2017.05.005
- McRae MP. Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. J Chiropr Med. 2018;17(1):44-53. Available from: doi:10.1016/j.jcm.2017.11.002
- Lockyer S, Nugent AP. Health effects of resistant starch. Nutr Bull. 2017;42(1): 10-41. Available from: doi:10.1111/nbu.12244
