35 Evidence-Based Health Benefits of Banana

image showing health benefits of banana

Written By Sania Malik || Reviewed By Adeel Abbas

Bananas are one of the most widely available, convenient, and nutritious fruits in the world. They are not only delicious but also come with several health benefits that make them an excellent addition to any diet.

This article will explore the science-backed health benefits of banana. [1]

Image showing the banana

Health Benefits of Banana

Banana have several health benefits. Some of them are given below.

Image showing the Health benefits of banana

1: Enhancing Digestive Health

Bananas help with Digestive issue. Banana is a soft fruit enough to be eaten. If anyone is suffering from stomach issues and diarrhea, it helps to restore lost electrolytes back.

Dietary fibers have ability to improve digestive health. The fiber in the bananas that are unripe, have starch that resists digestion. [2]

2: Decreased Risk of Heart Disease

Bananas are a rich source of potassium, which plays a critical role in maintaining healthy blood pressure levels. High blood pressure is a significant risk factor for heart disease, stroke, and other cardiovascular conditions.

Eating bananas regularly help to lower blood pressure and reduce the risk of heart disease. Potassium helps regulate blood pressure, reduces the risk of stroke. It also protect against heart disease. [3]

3: Blood Pressure

Bananas have a positive impact on blood pressure. They are rich in potassium, which is a mineral that helps regulate blood pressure by counteracting the negative effects of sodium.

Eating bananas as part of a healthy diet can help maintain healthy blood pressure levels.[4]

4: Weight loss

Including one banana daily as part of a balanced diet aid in weight loss efforts. Bananas may not have been proven to directly cause weight loss, but they are a healthy, with low calorie and filling food.[5]

5: Athletic Performance

Bananas are an excellent source of natural sugars, such as glucose, fructose, and sucrose, which provide a quick burst of energy.

Bananas contain essential nutrients, such as potassium and magnesium, which help to prevent muscle cramps and improve athletic performance. [6]

6: Enhanced Mood and Mental Health

Eating bananas regularly as part of a healthy diet help support brain health and boost mood. Bananas have a positive impact on mood enhancement. [7]

Bananas also have tryptophan that helps to regulate mood and reduce symptoms of depression.

7: Diabetes

Bananas be a helpful food for individuals with diabetes. Bananas are a good source of fiber, which can also help regulate blood sugar levels. [8]

8: Source of Antioxidants

Bananas are a rich source of antioxidants, which are important for maintaining good health. Antioxidants help to protect your body from damage caused by harmful molecules called free radicals. [9]

9: Good for the Skin

Bananas are very good for skin. Bananas contain vitamins A, C, and E, which are essential for maintaining healthy skin.

Vitamin A help to reduce wrinkles, vitamin C boost collagen production, and vitamin E protect the skin from sun damage. [10]

10: Improving Kidney Health

Eating a banana daily greatly reduce kidney stones symptoms. Potassium found in bananas helps to regulate calcium and oxalate levels, therefore it lowering the chances of kidney stone formation. [12]

11: Good for Strong Bones

Bananas contain several nutrients that are important for maintaining healthy bones, like: [13]

Vitamin C

It helps produce collagen, a protein that gives bones strength and structure. [14]


It helps maintain proper bone mineral density and also help prevent osteoporosis. [15]


It also helps regulate calcium levels and is involved in bone mineralization. [16]

12: Banana for gym

Bananas are good choice of bodybuilders. They give them a source of energy, lost electrolytes and muscle recovery. [17]

13: Banana for toddlers

Bananas are good for toddlers as they contain essential vitamins, minerals, and fiber, are easy to digest, naturally sweet, and versatile. [18]

14: A Nutritious Fruit for Women

Bananas are a nutritious fruit for women, containing essential vitamins and minerals such as potassium, fiber, vitamin B6, vitamin C, and Folate.

These nutrients support heart health, regulate digestion, promote mood, support the immune system, promote healthy skin and hair, and are especially important during pregnancy. [19]

15: Achieve Beauty Sleep

Bananas are low in magnesium, while the peels are high in tryptophan. These characteristics help to regulate the body’s natural sleep patterns. [20]

16: Improves Eyesight

Bananas support eye health with vitamins A & C and lithium. Regular consumption helps maintain good eye health. A delicious and nutritious choice for eye health. [21]

17: Banana for hair

Bananas contain natural oils, vitamins, and minerals that benefit hair health. [22]

They moisturize hair, reduce breakage, add shine, smoothness and reduce frizz, and provide essential nourishment for hair growth.

18: Banana for Breakfast

Banana as a part of breakfast will help you in digestive health.

19: Banana shake in Breakfast

The best time to drink banana shake in morning, in breakfast. It helps you to gain weight.

Banana Peel

Banana peel helps you to improve your skin. And it also helps to reduce the wrinkles and fine lines. [24]

Banana Chips

Banana chips give you energy. It also provides your nutrients to the body. [25]

20: Before workout

Banana is a gym snack. Before workout it gives you enough energy to maximize your workout performance. [26]

21: Immune System

Bananas are a rich source of vitamin C, a powerful antioxidant that helps to strengthen the immune system and protect against infections and diseases.

Vitamin C also plays a critical role in the production of collagen, a protein that is essential for maintaining healthy skin, bones, and tissues. [27]

22: Preserving memory

According to studies, eating bananas has been shown to enhance learning and improve exam scores.

Bananas are rich in vitamins B6 and B12, which are important for maintaining healthy brain function and preventing memory loss Bananas have a positive impact on memory preservation. [28]

23: Fighting Anemia

Bananas are beneficial for individuals who suffer from anemia, as they are rich in folate. Eating bananas regularly may help alleviate the symptoms of anemia, such as fatigue and paleness. [30]

24: Hangover Cure

After a fun party, a hangover can be an unpleasant experience. However, bananas can offer some relief.

Drinking a banana smoothie made with milk or yogurt, or eating a banana with milk and strawberries, may help alleviate hangover symptoms. [31]

25: Asthma

Bananas contain a compound called pyridoxine, also known as vitamin B6, which may help reduce asthma symptoms.

Additionally, some studies suggest that a diet rich in fruits, including bananas, may lower the risk of developing asthma. [32]

26: Banana for Stomach

Banana contains soluble and insoluble fiber, which help to promote regularity and support digestive health.

Bananas also contain pectin, a type of soluble fiber that help to alleviate diarrhea by absorbing excess water in the intestines.

Eating bananas as part of a healthy diet may also help reduce the risk of developing stomach ulcers by promoting the growth of healthy gut bacteria. [33]

27: Banana for Acne

Bananas are a good source of vitamins and minerals that can help nourish and support healthy skin.

Bananas also contain antioxidants, such as vitamin C, that can help reduce inflammation and prevent the formation of acne.

The natural oils in bananas can help moisturize and hydrate the skin, which can help prevent dryness and irritation. [34]

28: Banana for Babies

Bananas are a popular and nutritious food choice for babies. They have different health benefits for the kids.

Bananas are also easy to digest and can be mashed or pureed to a smooth consistency, making them a great food option for babies who are just starting to eat solid foods. [35]

29: Banana for Men

Bananas are a great source of potassium, which helps regulate blood pressure and reduce the risk of heart disease in men.

They are also rich in vitamin B6, which helps boost testosterone levels and support healthy sperm production.

Bananas can provide a quick and easy source of energy for active men. [36]

30: Banana for Constipation

Bananas are beneficial for relieving constipation due to their high fiber content, particularly pectin, which helps regulate bowel movements.

The soluble fiber in bananas absorbs water, making stools softer and easier to pass. Bananas contain natural sugars such as fructose, which can help stimulate bowel movements. [37]

31: Benefits of Banana Juice

Banana juice provides several health benefits due to its nutrient content. It is a good source of potassium, which helps regulate blood pressure and support heart health.

The high fiber content in banana juice can also help promote healthy digestion and regular bowel movements. [38]

32: Banana for Bodybuilding

Banana is beneficial for bodybuilding due to their nutrient content. They are a good source of carbohydrates, which can provide energy to fuel workouts and support muscle growth. [39]

The high fiber content in bananas can also aid in digestion and promote regular bowel movements.

33: Green banana Benefits

Green bananas, also known as unripe bananas, can provide several health benefits due to their nutrient content. They are a good source of resistant starch, which is a type of fiber that promote healthy digestion and help regulate blood sugar levels.

Green bananas also contain high levels of vitamin B6, which can help boost immune function and support brain health. [40]

34: Benefits of Banana Sexually

Bananas are known for their high potassium content, which is essential for maintaining a healthy balance of electrolytes in the body.

Studies have shown that potassium increase the production of testosterone, the male sex hormone, which in turn improve libido and sexual function. [41]

35: Benefits of Banana Shake with Dates

Banana shake with dates is a healthy and delicious drink that offers a range of benefits. First and foremost, bananas are an excellent source of vitamins and minerals, including potassium, vitamin C, and vitamin B6.

These nutrients can help regulate blood pressure, support a healthy immune system, and promote proper brain function.

Bananas are a delicious and nutritious fruit that offer several health benefits. They are a good source of fiber, potassium, and vitamins, and can provide energy and support healthy digestion.

Bananas may also offer benefits for heart health, immune function, and even sexual health. Bananas are generally safe for most people to consume, it’s important to consume them in moderation as they are relatively high in sugar and calories.

Including bananas as part of a balanced diet can be a great way to support overall health and well-being.


Can eating too many bananas be harmful?

Bananas are generally considered safe to consume, eating too many can lead to an excessive intake of sugar and calories, which can lead to weight gain. Consuming large quantities of bananas can lead to a condition called hyperkalemia, which occurs when there is too much potassium in the blood.

Can bananas help with weight loss?

Bananas can be a part of a healthy weight loss diet as they are low in calories and high in fiber. The fiber in bananas can help to promote feelings of fullness and reduce appetite, which can aid in weight loss.

Are there any potential side effects of consuming bananas?

Bananas are generally safe to consume, some people may experience an allergic reaction to bananas, which can cause symptoms such as itching, hives, and swelling. Consuming large quantities of bananas can lead to digestive issues such as bloating and gas.

How should bananas be stored?

Bananas should be stored at room temperature until they are ripe, at which point they can be stored in the refrigerator to prolong their shelf life. Avoid storing bananas in direct sunlight, as this can cause them to ripen too quickly.

Are there any varieties of bananas that are particularly nutritious?

All varieties of bananas offer similar health benefits; some varieties may be higher in certain nutrients than others. For example, red bananas are particularly rich in antioxidants, while plantains are a good source of resistant starch, a type of fiber that is especially beneficial for gut health.

Can bananas help with constipation?

Yes, the high fiber content in bananas can help promote healthy digestion and regular bowel movements, making them beneficial for relieving constipation.

How many calories are in a banana?

One medium-sized banana contains approximately 105 calories.

What nutrients do bananas contain?

Bananas are a good source of potassium, fiber, vitamin B6, vitamin C, and other important vitamins and minerals.