Potassium is an essential mineral which maintains proper heart function and regulates your blood pressure. Potassium-rich foods such as bananas actually offset the effect of sodium (salt) in raising your blood pressure. This, along with a healthy diet and lifestyle, lowers your risk of heart attack and stroke.
This isn’t pseudoscience. US Food and Drug Administration (FDA) allows the banana industry to make official claims, much like they would a pharmaceutical drug, with respect to the reduction in risk of high blood pressure and stroke. Research published in the American Heart Association’s journal suggests eating bananas regularly can cut your risk of having a stroke by up to 20%.
Bananas’ potassium content also benefits your kidneys and bones. Increased potassium intake suppresses calcium excretion in the urine, preventing painful kidney stones.
Decreased calcium excretion means more calcium to preserve your bones. This means a banana or two a day can reduce the risk of developing osteoporosis and brittle bones.
2. Increased Energy
Sports drinks, energy bars and electrolyte gels are extremely popular nowadays, however you often see professional athletes eating bananas just before and even during their sports.
Watching tennis for instance, it’s not uncommon to see the players snacking on a piece of banana in between games. If a banana can keep a professional tennis player going, it must rank highly as a healthy energy source.
I’ve experimented with this myself – working out with, or without a banana – and seem to consistently do better when I have one before training. Bananas’ natural sugars balanced with soluble fiber give me a slow, stable energy release when eaten half an hour before I hit the gym.
Some people are worried about bananas spiking blood sugar, but tests show they actually have a glycemic index of around 52, with 24 g of available carbs (lower the less ripe they are). That’s a glycemic load in the vicinity of 12 which isn’t considered that high. These figures will obviously vary depending on variety and ripeness. ( source )
Bananas make a great work snack to combat that mid-afternoon slump. They’re a good choice for weight loss too - a small banana contains about 100 calories and will satisfy your sweet cravings.
If you can replace candy bars and other junk foods with bananas, it’s a helpful step towards losing weight. Not only will your body thank you for the vitamin and mineral boost but the energy release will be much more consistent.
3. Improved Digestion
Most of us don’t get nearly enough fiber in our diets. Fiber is needed to help food travel smoothly through the digestive tract. It also improves your bowel movements. Bananas are a great source of dietary fiber.
A couple of bananas is a better choice than taking a laxative to treat occasional constipation.
Turning to another important element of digestion, bananas are rich in fructo-oligosaccharides (FOS). FOS is a prebiotic - i.e. it feeds the important “friendly” bacteria that live in your digestive tract. These bacteria help us absorb nutrients more efficiently.
4. Cure for Ulcers & Heartburn
Bananas are a known cure for heartburn. They help balance your stomach’s pH and enhance the protective mucus layer, relieving pain. The fiber content also moves food through your digestive tract faster - preventing reflux.
Eating bananas regularly may help protect against stomach ulcers. Over the long term, bananas thicken the protective mucus barrier in the stomach, preventing damage from hydrochloric acid. Bananas also contain protease inhibitors that help eliminate stomach bacteria which can cause stomach ulcers.