Rich in potassium, vitamin B6 and antioxidants, bananas are one of the most popular fruits in the world. They also provide filling fiber and carbohydrates, making them a healthy on-the-go snack.

These nutritious fruits grow in hot, sunny climes on banana trees, which most of us assume are banana trees, but actually, the banana tree isn't a tree at all, it's a herbaceous plant as it doesn't have a woody stem. This also means that the banana is actually a berry.

Bananas can be eaten straight from the skin the way nature intended, on toast with a generous helping of peanut butter, in a smoothie, or used to make banana bread, everyone's favorite pastry. They even come in handy, natural protective packaging, ideal for when we're on the go. So here are ten reasons why we love bananas so much.

 

 It's normal for a competitive athlete or endurance athlete to snack on a banana. But why is it like that? It's because of the perfect blend of fiber and fructose in bananas.

Bananas have a low water content compared to other fruits like grapes and berries. This means there is more room for fibre, which combined with its natural sugars in the form of sucrose, fructose and glucose are ideal for providing energy.

These natural sugars give us an instant boost of energy while being relatively low in calories. The high fiber content of bananas also helps slow down the digestion of these sugars, which helps keep us fuller for longer.

 

The immune system is a complex system of molecules, cells, tissues and organs. The cells of the immune system can be damaged by unstable oxygen molecules called free radicals. Free radicals can enter the body when we eat highly processed foods, drink excessive amounts of alcohol, smoke or breathe in air pollution. They are also produced as a by-product of normal biological systems such as respiration and digestion.

Antioxidants are essential for protecting our immune system. And where do we find antioxidants? In fresh fruit and vegetables, even in the simple banana! Bananas are high in vitamin C, an antioxidant vitamin, and a single banana provides 12% of the recommended daily intake of vitamin C.

 

 

 Bananas are good for the muscles

We've already mentioned that bananas are great sources of energy, especially when we're working out hard or exercising. But did you know that bananas can also aid in the recovery of tired, hard-working muscles?

That's because of two minerals found in bananas — potassium and magnesium. Both potassium and magnesium act as electrolytes that help regulate the delicate fluid balance in the body.

When we exercise, we naturally sweat, and in the process we lose electrolytes. When our electrolyte reserves are depleted, we can experience cramps and sore muscles both during and after exercise. Replenishing our potassium and magnesium levels by eating a banana after exercise can therefore promote muscle recovery and help reduce the discomfort that often prevents us from exercising the next day.

 

 Bananas put you in a good mood

Tryptophan is an essential amino acid that the body cannot produce itself. It must therefore be ingested with food, which is why it is also referred to as an "essential" amino acid. Tryptophan helps the body produce the hormone serotonin, which is also known as one of our “feel-good hormones”.

Serotonin helps us relax, improves our mood, and can help reduce mild anxiety. So it lives up to its name as a happy hormone. And yes, you guessed it: bananas are high in tryptophan, which helps us produce mood-boosting serotonin!

Studies have found that tryptophan and serotonin may also be linked to levels of good bacteria in the gut. As this 2016 study in the journal Nutrients showed, this could have an impact on our mood and cognitive function.

 Bananas make you feel full longer

Bananas are high in a soluble fiber called pectin — a type of fiber that's soluble in water. So, this soluble fiber dissolves in the water in our digestive system and turns into a gel that fills the stomach and helps us feel fuller. A banana provides about 3 grams of soluble fiber, which is about 10% of the recommended daily allowance.

High-fiber foods like bananas make you feel full because they swell up in your stomach without containing any extra calories. This is useful when we want to lose or maintain our weight or resist the urge to snack too much!

 

 Bananas contribute to good sleep quality

Bananas are a rich source of the mineral magnesium, with a medium-sized banana providing about 8% of the recommended daily allowance. Magnesium is important for good sleep quality as it helps regulate our circadian rhythms, also known as our internal body clock.

Our circadian rhythms are responsible for our sleep-wake cycle. This means that when our internal body clock is running well, we are more likely to experience quality sleep and feel awake during the day when we need it.

Magnesium also helps in the production of melatonin, which the body uses to help it settle down in the evening before bed. Magnesium also helps lower levels of the hormone cortisol, our stress hormone that can keep us up at night. So if you're looking for the perfect bedtime snack, it might be a banana!

 

 Bananas support healthy bones

The health benefits of bananas are unbroken! As we found out, bananas are a rich source of vitamin C, an antioxidant vitamin that protects bone cells from free radical damage, just as it protects immune system cells. Vitamin B6 found in bananas helps the body make another antioxidant called glutathione, which also protects bones.

Vitamin C is also essential for the synthesis of collagen. Collagen is a type of protein that keeps skin plump and cushions joints but also helps keep muscles and bones healthy.

Bananas are also a good source of copper, which the body needs in small amounts for the synthesis of connective tissue, which contributes to the strength of the skeleton. Another mineral, manganese, is also found in bananas. Manganese helps the body absorb calcium, which is essential for strong bones.

 

 

 Bananas can help regulate blood pressure

Bananas are incredibly high in potassium (one banana contains 10% of the recommended daily allowance). Potassium is an important mineral that the body needs for many different biological systems, but most importantly for the regulation of blood pressure.

A diet high in potassium-rich foods, such as bananas, can help keep blood pressure at healthy levels due to potassium's effect on blood vessel walls. Potassium helps to relax or dilate blood vessels, thereby helping to lower blood pressure. It also helps us excrete sodium through the urine. Too high sodium levels can increase blood pressure.

Studies like this one in the Journal of the American College of Cardiology in 2011 suggest that a high-potassium diet could reduce our risk of heart disease by 26%.

 Bananas help reduce bloating

As we learned about the hidden health benefits of bananas in this article, this superfruit contains high levels of the mineral potassium, which promotes muscle and blood vessel health.

But not only that: Potassium can also help us to fight the dreaded flatulence. That's because potassium counteracts the effects of sodium by helping the body excrete excess sodium through the urine.

Sodium is a salt found in salty foods like takeaways, convenience foods, and chips. When we eat these foods, we often feel bloated because the sodium encourages the body to retain water. Bloating is often the result of water retention. Eating a potassium-rich banana can help by reducing sodium levels, thereby reducing water retention.

 

 Bananas support healthy vision

The final item on the list of reasons to eat a banana every day (if you don't like the texture of a banana, add it to a morning smoothie or protein shake to benefit) is the benefits of the potassium in bananas for our eyesight.

If you're struggling with dry eyes, bananas might help, as potassium helps produce tears, which keep our eyes moist (even when we're not crying!).

Bananas also contain carotenoids, compounds that the body uses to make vitamin A.