1. High in potassium
“Bananas are a good source of potassium, with 451 milligrams (about 10 percent of your daily requirement) in one banana,” says Weston.
They are also low in sodium which helps in controlling high blood pressure with their high potassium content.
2. Source of vitamin C
We tend to reach for citrus fruits for vitamin C, but one medium banana provides a respectable 10 percent of your daily vitamin C needs.
“Vitamin C is really important to the body for a variety of reasons,” Weston says. “It supports immunity and helps maintain normal skin, bones and cartilage. It also helps protect and keep our cells healthy, as well as aids in wound healing and helps our body absorb iron.”
3. High in fiber
We all know the importance of fiber, and one medium banana provides 2-3 grams of fiber, about 5 to 10 cents of your daily needs. “Traditionally, bananas have been found to relieve constipation, stomach ulcers and heartburn,” Weston says.
4. Provides energy
Bananas contain three natural sugars—sucrose, fructose, and glucose—to give you fat- and cholesterol-free energy. A mixture of carbohydrates and potassium is beneficial for exercise performance and muscle growth.
“This makes them ideal for athletes and kids, they’re great for an afternoon snack or a pre- and post-sports breakfast,” Weston says. “They are low in calories due to the aforementioned high fiber content. They are also rich in magnesium, and a number of antioxidants such as flavonoids, which may reduce the risk of heart disease.”
5. May help prevent cancer
A study led by experts from the Universities of Newcastle and Leeds and published in the Journal of Cancer Prevention Research suggests that unripe bananas can have important effects in reducing cancer in the upper part of the colon.
“There is some research that suggests that the starch found in unripe bananas can reduce the risk of certain cancers by 60%,” Weston says.
1. Increased potassium levels
“If you eat a lot of bananas, you can build up a lot of potassium,” Weston says. “Having too much potassium in the body is called hyperkalemia.”
As a telegraph The reader – with mild kidney disease – noted that his consultant told him to avoid bananas because “even small amounts of potassium” can impair kidney function. So if you’ve been diagnosed with low kidney function, it may be worth keeping an eye on your potassium intake.
Dr Tom Oates, NHS consultant nephrologist, says: “We tell patients with advanced kidney disease and dialysis to be very careful with potassium.” Bananas, avocados and dried fruit are all high in potassium, so “safe bets would be apples, pears and small citrus fruits like satsumas,” he says.
2. Digestive problems
“Some people may experience bloating or gas after eating bananas due to sorbitol, a naturally occurring sugar alcohol that may act as a toxin,” Weston explains. “People who are not used to high-fiber foods may also experience some discomfort after eating bananas, such as pain and bloating.”
As a telegraph “I have a few bananas every day, I knew they weren’t good for greenhouse gas emissions,” the reader observed. The less ripe the banana, the harder it is to digest.
3. Increased blood sugar
Eating too many calories or eating them on an empty stomach can raise your blood sugar. “This is because carbohydrates are broken down into glucose,” says Weston. “I would recommend pairing your banana with full-fat yogurt to avoid this, or eat one after a balanced meal.
“If you have type 2 diabetes, eating bananas in moderation is fine,” he adds. “There is little evidence to suggest that bananas can cause type 2 diabetes.”
4. Weight gain
Yes, we are all constantly encouraged to eat more fruit, but as with any food, overdo it and you will gain weight. As another Telegraph reader put it, “Bananas are basically Martians with yellow skin. Obesity is a major cause of high blood pressure.”
Weston recommends limiting consumption to “no more than two kilos a day”, adding:
“Bananas are a carbohydrate and contain sugar, so eating too many bananas and not combining them with physical activity may lead to weight gain – but it’s like most foods.”
Weston says that banana consumption is really an individual matter. “If you like them, enjoy them,” he says, though he wouldn’t recommend eating more than two a day.
“Like any other food, you have to listen to your body and how it responds. If you personally find that eating them doesn’t seem to agree with you or your digestive system, look for other ways to get the nutritional benefits that they clearly have.”
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