What vitamins are there in bananas

Eaten in moderation, there are no significant side effects associated with eating bananas. However, eating the fruits in excess may trigger headaches and sleepiness, Flores said. She said that such headaches are caused by "the amino acids in bananas that dilate blood vessels. Magnesium also relaxes the muscles — another sometimes-benefit, sometimes-risk. Bananas are a sugary fruit, so eating too many and not maintaining proper dental hygiene practices can lead to tooth decay. They also do not contain enough fat or protein to be a healthy meal on their own, or an effective post-workout snack.

Eating bananas becomes significantly risky only if you eat too many. The USDA recommends that adults eat about two cups of fruit a day, or about two bananas. If you eat dozens of bananas every day, there may be a risk of consuming excessively high amounts of vitamins and minerals. The University of Maryland Medical Center reported that potassium overconsumption can lead to hyperkalemia, which is characterized by muscle weakness, temporary paralysis and an irregular heartbeat. It can have serious consequences, but you would have to eat about 43 bananas in a short time for any symptoms of hyperkalemia to occur.

According to the NIH , consuming more than milligrams of vitamin B6 daily can possibly lead to nerve damage in the arms and legs. You would have to eat thousands of bananas to reach that level of vitamin B6. It turns out that the biggest risk from a banana peel might really be slipping on it. Banana peels are not poisonous. In fact, they're edible and packed with nutrients. The Nutrition Source Menu. Search for:. Source Of Vitamin B6 Fiber Potassium Magnesium Vitamin C Manganese One serving, or one medium ripe banana, provides about calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar naturally occurring , 3 grams fiber, and mg potassium.

Choose bananas with green or clear yellow peels without bruising. The ripening process will change the peel from being thick and stiff to thin and more flexible, with brown spots surfacing until the entire peel darkens. For best flavor, wait until the banana is golden yellow with a few brown spots. With continued ripening, the entire peel turns brownish-black and the pulp begins to ferment and soften further while losing sweetness.

The following are other banana varieties less commonly available in the U. Plantain Green Banana — Larger, starchier, and less-sweet version of Musa that is often used for cooking.

When green, the plantain is unripe with a neutral flavor and firm flesh. In certain tropical regions including Central America, Africa, and the Philippines, the plantain is a major source of carbohydrate that is fried, boiled, or baked in a wide variety of dishes. If allowed to mature, the skin will yellow and develop a slightly sweet flavor that may be eaten raw or cooked. Red Banana — This variety is shorter and plumper than the Cavendish variety with a dark reddish-purple hue.

A ripe red banana will be creamy and often sweeter than Cavendish bananas. Lady Finger — Thinner and slightly shorter than the Cavendish bananas, they are sweeter and eaten raw or as dessert.

Bananas and Health Cardiovascular health Bananas are an excellent source of potassium , a vital mineral and electrolyte in the body that carries a small electrical charge. According to a large analysis of many studies, daily consumption of 1. In addition, bananas contain antioxidant flavonoids also associated with a significant decrease in heart disease risk Unripe, green bananas contain considerable amounts of resistant starch and pectin, which are types of dietary fiber.

Resistant starch and pectins act as prebiotic nutrients , supporting the growth of beneficial gut bacteria. In your gut, these fibers are fermented by beneficial bacteria that form butyrate, a short-chain fatty acid that promotes gut health 12 , Bananas may be beneficial for heart health due to their high levels of potassium and antioxidants.

There are mixed opinions on whether bananas are good for people with type 2 diabetes. Thus, one might expect them to cause a large rise in blood sugar. But due to their low GI, moderate consumption of bananas should not raise blood sugar levels nearly as much as other high-carb foods. That said, people with diabetes should avoid eating a lot of well-ripened bananas.

On a different note, some studies indicate that this fruit is a risk factor for constipation, while others claim that bananas may have the opposite effect 14 , Bananas are generally considered healthy.

However, people with type 2 diabetes should avoid a high intake of well-ripened bananas. Primarily composed of carbs, they contain decent amounts of several vitamins, minerals, and antioxidants. Potassium, vitamin C, catechin, and resistant starch are among their healthy nutrients. Bananas may have numerous benefits — including improved heart and digestive health — when consumed regularly as a part of a healthy lifestyle.

Bananas make a great breakfast, snack, or dessert. Here are 11 impressive and evidence-based benefits of bananas. Most people can easily tell fruits and vegetables apart, but the distinction between different types of fruit is often less clear.

Most of the benefits bananas offer are in the form of minerals, including potassium, calcium and phosphorus, but they also supply you with some of the vitamins your body needs each day.

One medium banana gives you about one-fifth of the 1. Getting an adequate amount of vitamin B6 may lower your risk of heart disease and certain kinds of cancer, according to the National Institutes of Health's Office of Dietary Supplements. It may slow down the decline of older adults' cognitive function and reduce the severity of premenstrual syndrome symptoms. People with autoimmune disorders, alcohol dependency and renal insufficiency are susceptible to vitamin B6 deficiencies and can also benefit from adding bananas to their diet.