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Bananas originate from Southeast Asia and grow in many tropical regions around the world. They come in various types and sizes, with colors ranging from green to yellow, and some varieties are red.

An average banana weighing 118 g contains 105 calories, 88.4 g of water, 1.29 g of protein, 26.9 g of carbohydrates, 14.4 g of sugar, 3.07 g of fiber, and 0.39 g of fat.

Bananas are a rich source of carbohydrates. Unripe bananas mainly contain starch, while ripe ones are high in sugars such as sucrose, fructose, and glucose.

Bananas have a low to medium glycemic index (GI), ranging from 42 to 51 depending on ripeness. GI measures how quickly carbohydrates in food enter the bloodstream and raise blood sugar levels.

A large portion of the carbohydrates in unripe bananas is resistant starch, which passes through the digestive system without breaking down. In the large intestine, resistant starch ferments into butyrate, a short-chain fatty acid that supports gut health.

Bananas also provide other types of fiber such as pectin, some of which are water-soluble. As bananas ripen, the amount of soluble pectin increases, which is one reason they become softer over time. Both pectin and resistant starch help regulate blood sugar levels after meals.

Bananas are rich in potassium, which helps lower blood pressure in people with high potassium levels and improves heart health.

Bananas also provides magnesium, which regulates blood pressure and blood sugar, strengthens bones, supports muscle and nerve function, and boosts immunity.

An average banana provides about 25% of the daily vitamin B6 requirement. This vitamin supports metabolism, brain development in fetuses and infants, and immune function. It may also help improve sleep and weight control.

Adults need 75–90 mg of vitamin C each day, and a banana provides about 10 mg. Vitamin C helps protect the body from free radicals caused by food, cigarette smoke, and other harmful substances. It also supports the immune system and helps the body recover faster from illness.

Bananas also contain vitamin A, which improves eye health and may help prevent cancer.

Health benefits

Bananas are rich in vitamins, potassium, and other essential minerals that help the body perform vital functions.

Supports heart health

The potassium in bananas helps nerve cells transmit signals that keep the heart beating regularly and maintain muscle function. Potassium-rich foods can help prevent atherosclerosis and high blood pressure. People with kidney problems should consult a doctor before eating bananas, as excessive potassium may strain the kidneys.

Aid digestion

Pectin in bananas helps control the rate of carbohydrate digestion. Bananas also contain probiotics, which are beneficial gut bacteria, and prebiotics, a type of fiber that supports their growth.

Probiotics may help reduce diarrhea caused by antibiotics, improve yeast and urinary tract infections, and support treatment for intestinal infections. They can also ease symptoms of irritable bowel syndrome, lactose intolerance, certain allergies, colds, and flu.

Bananas contain fructooligosaccharides (FOS), a type of carbohydrate that the body does not fully digest. FOS helps maintain a healthy balance of beneficial bacteria in the large intestine.

Bananas are rich in resistant starch, which supports beneficial gut bacteria, helps you feel full longer, aids weight control, and relieves constipation.

Helps control weight

Eating low to medium glycemic index foods high in fiber, such as bananas, can support weight loss. An average ripe banana provides about 3 g of fiber, or roughly 10% of the daily recommended intake. Most of the fiber in bananas is soluble, which helps control cholesterol and blood pressure and reduce inflammation.

Enhances post-exercise recovery

Bananas provide carbohydrates that help replenish glycogen, enhance protein absorption, and restore energy quickly. The potassium in bananas helps balance electrolytes and reduce muscle cramps, while antioxidants help ease inflammation.

Boosts mood and memory

Bananas contain the amino acid tryptophan, which the body converts into serotonin to improve mood and sleep. Other compounds in bananas also help prevent cognitive decline, a possible cause of memory loss.

People with diabetes should avoid eating too many ripe bananas and monitor their blood sugar levels after consuming high amounts of sugar and carbohydrates. Some may experience banana allergies, with symptoms such as hives or itchy rashes, throat itching or muscle cramps, angioedema, and skin swelling.