Bananas: Health benefits, tips, and Nutritional values overview by
الموز: الفوائد الصحية والنصائح والقيم الغذائية ... مع مقدار

Bananas: Health benefits, tips, and Nutritional values - الموز: الفوائد الصحية والنصائح والقيم الغذائية

Discover the health benefits of bananas with our comprehensive analysis of their nutritional value. Learn about their vitamins, minerals, and antioxidants.

Bananas are one of the most popular fruits in the world and are enjoyed by people of all ages. Besides being delicious, they also offer a host of health benefits due to their rich nutritional profile. In this article, we will take a closer look at the nutritional value of bananas and how they can contribute to a healthy diet..







banana nutrition benefits, banana health benefits, banana vitamins, banana minerals, banana antioxidants Mekdar



Bananas were mentioned in the Holy Quran, Surah Al-Waquiah (56)- Verse 29

 "And piled Talh (banana-trees)."



Historical Note

The history of bananas dates back thousands of years, with evidence suggesting that they were first cultivated in Southeast Asia. Bananas were then spread throughout the world by traders and explorers, and they eventually became one of the most popular fruits in the world.

Bananas were introduced to the Western Hemisphere in the 16th century, with Spanish explorers bringing them to the Caribbean. The fruit quickly became popular in the region, and it was later brought to Central and South America.

In the 19th century, bananas began to be imported into the United States from Central and South America. This led to the rise of large-scale banana plantations in countries such as Costa Rica and Honduras, and the creation of major banana companies.

Today, bananas are grown in many parts of the world, with the top producers including India, China, the Philippines, and Ecuador. Bananas are a staple food for millions of people worldwide, and they continue to be a popular and important fruit in many cultures.


Nutritional Value

Bananas contain essential nutrients that may improve digestive health, protect against Cancer and Asthma in Children, and improve mood, among other things.

1- Vitamins in Bananas

Bananas are an excellent source of several essential vitamins. One medium-sized banana contains about 10% of the recommended daily intake of vitamin C, which is crucial for a healthy immune system. Bananas are also rich in vitamin B6, which helps to convert food into energy and plays a vital role in brain function.

2- Minerals in Bananas

Bananas are a good source of several essential minerals, including potassium, magnesium, and manganese. Potassium is essential for maintaining healthy blood pressure levels and can help to reduce the risk of stroke and heart disease. Magnesium is important for bone health and can help to reduce the risk of osteoporosis. Manganese is necessary for healthy bone development and wound healing.

3 - Antioxidants in Bananas

Bananas contain several antioxidants, including dopamine and catechins. Dopamine is a neurotransmitter that helps to regulate mood and can improve cognitive function. Catechins are a type of flavonoid that has been linked to a reduced risk of heart disease and cancer.

4 - Other Nutrients in Bananas

In addition to vitamins, minerals, and antioxidants, bananas are also a good source of dietary fiber. One medium-sized banana contains about 3 grams of fiber, which can help to regulate digestion and prevent constipation.

Cancer and Bananas

According to investigations in the laboratory1, lectin, a protein found in bananas, may aid in the prevention of leukaemia cell growth.

Lectin has antioxidant properties. Antioxidants aid the body in the removal of molecules known as free radicals. Cell damage can occur if too many free radicals accumulate, potentially leading to cancer.

Researchers2 discovered in 2004 that children who ate bananas, orange juice, or both appeared to have a lower risk of developing leukaemia.

The authors of the study speculated that this could be due to the vitamin C content, which has antioxidant properties as well.

1- Singh SS, Devi SK, Ng TB. Banana lectin: a brief review. Molecules. 2014 Nov 17;19(11):18817-27. doi: 10.3390/molecules191118817. PMID: 25407720; PMCID: PMC6272006.

2- Marilyn L. Kwan, Gladys Block, Steve Selvin, Stacy Month, Patricia A. Buffler, Food Consumption by Children and the Risk of Childhood Acute Leukemia, American Journal of Epidemiology, Volume 160, Issue 11, 1 December 2004, Pages 1098–1107,

Childhood asthma and Bananas
According to a 2007 study3, eating bananas may help prevent wheezing in children with asthma. The antioxidant and potassium content of bananas could be one reason for this. More research, however, is required to confirm these findings.

3 -B., J., Okoko., Peter, Burney., Roger, Newson., James, Potts., Seif, O., Shaheen. (2007). Childhood asthma and fruit consumption. European Respiratory Journal, 29(6):1161-1168. doi: 10.1183/09031936.00097806


Memory preservation and mood enhancement
Bananas contain tryptophan4, an amino acid that may help preserve memory, improve learning and memory, and regulate mood.

4 -Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016 Jan 20;8(1):56. doi: 10.3390/nu8010056. PMID: 26805875; PMCID: PMC4728667.


Digestive health and Bananas 
Bananas contain both water and fibre, which promote regularity and digestive health. One medium banana provides about 10% of a person's daily fibre needs.

Bananas are also included in the Bland Diet (or BRAT diet) , which is recommended by some doctors for treating persistent gastrointestinal complaints, acid-peptic disease, excess gas formation or in certain postsurgical patients. BRAT is an acronym that stands for bananas, rice, applesauce, and toast.

Diarrhea can cause a loss of water as well as electrolytes such as potassium. These nutrients can be replaced by bananas.

According to a 2012 study5, high fibre foods can cause bloating, gas, and stomach cramps in people with inflammatory bowel disease (IBD). However, the authors concluded that bananas may alleviate symptoms.

Bananas are recommended as a snack food by the Crohn's and Colitis Foundation of America.

5 -Cohen AB, Lee D, Long MD, Kappelman MD, Martin CF, Sandler RS, Lewis JD. Dietary patterns and self-reported associations of diet with symptoms of inflammatory bowel disease. Dig Dis Sci. 2013 May;58(5):1322-8. doi: 10.1007/s10620-012-2373-3. Epub 2012 Aug 26. PMID: 22923336; PMCID: PMC3552110.

In conclusion, bananas are an excellent source of several essential vitamins, minerals, and antioxidants. They can provide many health benefits, including improved digestion, bone health, and a reduced risk of heart disease and cancer.
Incorporating bananas into your diet can be an easy and delicious way to support your overall health and wellbeing, taking into account some precautions, Allergy to bananas, kidney patients, some types of high blood pressure medications, or with weight loss regimens (not to exceed the allowed amount of total carbohydrates per day).

Download Mekdar App For android

Download Mekdar App for iPhone

Waleed Foad

Dr. Waleed Foad

Physician Nutrition Consultant, For 15+ years

Master degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
16 Apr 2023
Walaa Foula

Dr. Walaa Foula

Physician Nutrition Consultant, For 17+ years

Doctorate degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
16 Apr 2023
Mostly Viewed

The Miraculous Health Benefits of Camphor and Camphor Oil

Discover the amazing benefits of camphor and camphor oil for your health. Our scientific review provides evidence-based insights on this traditional remedy

View More
17 Apr 2023

Oven baked scotch eggs

Oven baked scotch eggs

View More
07 Nov 2020

Sleep Duration and Obesity: A Debate

Is there a link between sleep duration and obesity? Discover the facts, myths and controversy surrounding this issue in our latest blog post.

View More
01 Aug 2019