Benefits of bananas for body health and digestion

Anthony Young

Banana fruit is one of the tropical fruits with delicious taste that can be enjoyed directly or processed into various food menus. Therefore, the benefits of bananas, make it a fruit that is consumed by many people. Not only rich in carbohydrates, bananas also contain potassium, magnesium, vitamins C and B6. In addition, bananas are also able to help the body store reserves of calcium, nitrogen and phosphorus which function to build tissue regeneration. No wonder, if pregnant women are advised to consume lots of bananas. Because folic acid and potassium contained in it, will help the development of the fetus.

Ripe bananas are very delicious to eat. Behind the sweet taste, bananas also contain good nutrition for health. The benefits of various bananas can be easily obtained by consuming them regularly.

In general, the nutritional content contained in each ripe banana is as follows:

  • Calorie 99 calories
  • 2 gram protein
  • 2 gram fat
  • 8 milligrams of carbohydrates (mg)
  • 7 gram fiber
  • Calcium 8 mg
  • Phosphorus 28 mg
  • 5 mg iron
  • Vitamin A 44 RE
  • Vitamin B 0.08 mg
  • Vitamin C 3 mg and 72 grams of water.


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The content of bananas is very much, consisting of minerals, vitamins, carbohydrates, fiber, protein, fat, etc., so that if you only consume bananas, the nutrition is sufficiently fulfilled.

Benefits of Bananas for Body Health

Here is a series of banana benefits for your body's health.

  • As a good source of energy when doing physical activity or sports.
  • Helps the muscles move properly.
  • Helps regulate heart rate, blood pressure, and maintain heart health. Bananas can also help prevent heart disease, high blood pressure, and strokes.
  • Counteracting the effects of cell and tissue damage, the benefits of bananas are related to the antioxidant content of bananas.
  • Relieve the task of cleansing the blood by the kidneys.

Benefits of Bananas for Digestion

The benefits of bananas are also important for your digestion. Here are some benefits that can be obtained.

  • Are you having a stomach ache? Try to overcome it by eating bananas because one of the benefits can help alleviate digestive problems. The benefits of bananas that contain fiber and various nutrients, are very good for digestive health.
  • Suitable as a complement to diet programs. Bananas are fruits that contain fiber. Fiber foods can slow down the digestive process. As a result, you will feel full longer and make you eat less.
  • Overcoming constipation. Valid specifically for consumption of ripe bananas. But be careful because the effect will be reversed if you eat bananas that are still green or not ripe.
  • Immature bananas are the source of the essence of resistant starch, which is food for good bacteria in the large intestine, and thus improves the digestive system while maintaining the health of your digestive tract.
  • Research shows that a diet high in vegetables and fruits, including bananas, can reduce the risk of colon cancer. This is thought to be related to the fiber and antioxidant content of bananas.

How to Eat Banana Healthy

Mature bananas can be eaten directly or processed into various types of snack foods. According to experts, bananas can be a healthier snack that is healthier than biscuits.

But remember to avoid consuming it by frying, like making it fried bananas. Frying can change the benefits of bananas to be detrimental, because it risks losing their nutritional content and increasing saturated fat levels, which can cause you to get high cholesterol, obesity, diabetes, heart disease, and high blood pressure.

So how do you process bananas so that the goodness in them can last?

  • Used as juice or smoothie. You can add low-fat milk, honey, and other fruits.
  • Mix banana slices with oatmeal. To be more nutritious, you can add other fruits or almonds.
  • Bananas that have been mashed can also be mixed into sponge cake batter. Besides being able to add flavor, your sponge cake can also be more nutritious.
  • Applying peanut butter to bananas can also be a healthy choice.


To get a row of banana benefits mentioned above, balance with a healthy lifestyle and eating bananas in a wise way.

References »

Nieman, et al. NCBI. Metabolic recovery from heavy exertion following banana compared to sugar beverage or water only ingestion: A randomized, crossover trial. PLoS ONE. 2018.

United States Department of Agriculture Agricultural Research Service USDA (2018). Basic Report: 09040, Bananas, raw.

  • Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.
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