Bananas are one of the most popular fruits in the world, and for good reason! They’re delicious, nutritious, and offer a variety of health benefits.
In this blog post, we’ll go over the reasons why you should be eating bananas on a regular basis, plus a few recipes to help add some bananas into your diet!
Fun fact: Did you know that bananas are actually classified as berries? And they’re not just any old berry – they’re one of the largest berries in the world!
Nutrition
Bananas are a great source of dietary potassium, fiber, and vitamin C. They also contain antioxidants which can help reduce oxidative damage.
Here are some interesting facts about the nutritional value of bananas:
- – A medium-sized banana contains about 105 calories and 27 grams of carbohydrates, making them a great choice for people watching their weight.
- – Bananas are a good source of dietary potassium, with one medium-sized banana providing 422 mg, or about 12% of the recommended daily intake.
- – Bananas are also a good source of dietary fiber, with one medium-sized banana providing about 3 grams of fiber.
- – Bananas are a good source of vitamin C, with one medium-sized banana providing about 15% of the recommended daily intake.
- – Bananas also contain antioxidants like dopamine and catechin, which have been linked to numerous health benefits like reducing inflammation and protecting against cell damage.
All of these nutrients are essential for a healthy diet.
For example, potassium is necessary for proper muscle function, while fiber helps to keep you regular and promote a healthy digestive system.
Vitamin C is an important antioxidant that helps to protect your cells from damage and promotes healthier skin.
Bananas are also a good source of vitamins B6 and B12, which are essential for a healthy nervous system. These B vitamins have been shown to help relieve symptoms of depression and anxiety. [1]
Eating just one banana a day can provide you with all of these essential nutrients. So make sure to add bananas to your grocery list!
Health benefits
Due to their rich nutritional profile, eating bananas can offer a variety of health benefits, including:
Improved heart health – Because of its magnesium content, bananas can support the health of your heart. A magnesium deficiency has been linked to an increased risk of heart disease, elevated blood pressure, and high levels of fats in the blood. As such, getting enough of the mineral is essential. [2, 3, 4]
Lower blood pressure – Potassium is vital for heart health, particularly by regulating blood pressure. Healthy levels of potassium can help lower blood pressure and – according to research – reduce the risk of heart disease by up to 27%. [5, 6]
Improved digestion – Because of the types of fibers they contain, bananas can help boost digestion by providing prebiotics that feed healthy gut bacteria, along with pectin which allows for easier digestion. [7, 8, 9, 10]
May aid in weight loss – While being low in calories, bananas can also help you feel full for longer. This makes them an excellent snack. Plus, eating more fiber from fruits and vegetables has been linked to lower weights. [11, 12, 13, 14]
Supports workout recovery – Due to their easily digestible carbs and the fact that they contain electrolytes, bananas are a great choice for a post-workout snack.
Recipe ideas
As you can see, there are plenty of good reasons to start incorporating bananas into your diet! And if you’re not sure how to do that, we’ve got you covered. Here are a few delicious recipes that include bananas:
Banana bread
Here’s what you’ll need:
– 2 cups all-purpose flour
– 1 teaspoon baking soda
– 1/2 teaspoon salt
– 1/2 cup butter, softened
– 1/2 cup maple syrup
– 2 eggs
– 1 cup mashed ripe banana (about 2 bananas)
– 1/4 cup plain yogurt
– 1 teaspoon vanilla extract
– Sliced bananas, for garnish
Here’s what you’ll need to do:
- Preheat the oven to 350 degrees F (175 degrees C). Grease a loaf pan with butter.
- In a bowl, whisk together flour, baking soda, and salt. In another bowl, cream together butter and sugar until light and fluffy. Beat in eggs one at a time, then stir in mashed banana, yogurt, and vanilla extract. Add flour mixture to wet ingredients and mix until just combined.
- Pour batter into the prepared loaf pan. Bake for 50-60 minutes, or until a toothpick inserted into the center of the bread comes out clean. Let cool in the pan for a few minutes, then remove to a wire rack to cool completely. Garnish with bananas, if desired.
Banana smoothie
Here’s what you’ll need:
– 1/2 cup milk of your choice
– 1/2 cup plain yogurt (dairy-free yogurt works too!)
– 1/2 banana, frozen
– honey (optional)
Here’s what you’ll need to do:
- Place all ingredients in a blender and blend until smooth. If you find the smoothie too thick, add a little more milk until desired consistency is reached. Enjoy immediately!
Banana oatmeal
Here’s what you’ll need:
– 1/2 cup oats
– 1/2 cup milk of your choice
– 1/2 banana, mashed
– 1/4 teaspoon vanilla extract
Here’s what you’ll need to do:
- Bring milk to a boil in a small saucepan over medium heat. Add oats and mashed banana, and stir to combine.
- Cook for about two minutes, or until oats are cooked through. Remove from heat and stir in vanilla extract.
- Serve with your favorite toppings, such as nuts or dried fruit. Enjoy!
As you can see, there are plenty of delicious ways to incorporate bananas into your diet. So make sure to add them to your grocery list this week!
Going bananas?
We hope this blog post has you excited to start eating more bananas! They’re a delicious and nutritious fruit that offer plenty of health benefits. So next time you’re looking for a healthy snack, reach for a banana!
Quick note: we mentioned in today’s blog that vitamin B12 can help with symptoms of anxiety and depression.
To learn more about how this works, click here.
