Looking to make small steps toward getting healthier? Want to improve your heart health while cutting your risk for some diseases? Think bananas might help you get bigger, better, faster, stronger? It turns out that there's strong scientific evidence to think that they just might.
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00:00Looking to make small steps toward getting healthier? Want to improve your heart health
00:05while cutting your risk for some diseases? Think bananas might help you get bigger, better,
00:09faster, stronger? It turns out there's strong scientific evidence to think that they just
00:14might.
00:16Muscle cramps are incredibly unpleasant. Of course, because life isn't fair. These pesky
00:21and painful events can sometimes occur if you're just watching television, or trying
00:26to get some sleep, or walking, or, worst of all, swimming.
00:33Cramps can be due to dehydration, or a lack of nutrients, and some of the nutrients which
00:37have been linked to alleviating muscle cramps are potassium, calcium, sodium, and magnesium.
00:44Bananas contain three of these four nutrients, including 9% of your recommended daily intake
00:50of potassium, and 8% of your recommended daily intake of magnesium. While they do
00:56contain calcium, you'll only be getting about 1% of the recommended daily intake in a banana.
01:02So while it may help in preventing the occasional cramp, you should be sure to look to other
01:06sources when it comes to getting the rest of the calcium you need.
01:10Because bananas boast three naturally occurring sugars, fructose, glucose, and sucrose, they
01:16are a common choice for athletes and others looking for a quick boost of energy to get
01:21them through, well, almost anything.
01:23No hustle, no muscle!
01:25Gym class in the 80s.
01:28According to Healthline, all three of these natural sugars contain the same calories,
01:32but the body processes them differently. Fructose and glucose are absorbed into the bloodstream
01:37directly, while sucrose has to first be broken down by the body. This means that fructose
01:43and glucose will provide you with immediate energy, while sucrose will provide energy
01:48over a short period of time.
01:50However, it's not just the natural sugars that provide the boost. The banana's vitamin
01:54B6 also helps in providing energy. In fact, a study found that consuming a banana before
02:00a 46-mile bike race had the same effect on an athlete's stamina and performance as drinking
02:06a carbohydrate energy drink.
02:09Because bananas tend to only have about 100 calories and a minuscule amount of fat, they
02:14are a great option if you're trying to cut down on pounds.
02:17Not only does this peel-and-eat fruit provide essential nutrients, but it also contains
02:22substances that will help you feel fuller for longer, so that you aren't tempted to
02:26start eating something else immediately afterwards.
02:30Bananas that still have a bit of green to them contain what is called resistant starch,
02:34an indigestible carb that works the same way in the body that soluble fiber does. Unripe
02:40bananas also contain pectin, which is a fiber-like substance. Some people like that chlorophyll
02:45taste which is so prominent in green-yellow bananas, but if not, riper bananas also have
02:51soluble fiber in them.
02:54Bananas have a low-to-medium glycemic index ranking, which is a scale that determines
02:58how quickly a food increases your blood sugar levels. The University of Sydney explains
03:04that low numbers — a 55 or lower — means that the food in question is digested and
03:09absorbed slower, which leads to a more gradual and less immediate rise in blood sugar and
03:15insulin levels. The glycemic index of bananas are around 30 when they're unripe, and 60
03:21when they are ripe. On average, the value is 51.
03:25As a result, bananas won't cause your blood sugar to spike. But what does that mean? Healthline
03:30says that over time, blood sugar spikes can lead to a hardening and narrowing of the blood
03:35vessels, which can ultimately result in a heart attack or stroke. Uncontrolled blood
03:40sugar spikes over the long term can also cause the body to become unable to lower blood sugar
03:45on its own, otherwise known as type 2 diabetes.
03:50While the Mayo Clinic says that a rise in blood pressure under stress is normal, consistently
03:55elevated blood pressure is not. The good news is that the American Heart Association suggests
04:00that eating a banana every day could make it easier to manage. The main reason a daily
04:05banana could help regulate a person's blood pressure is the potassium found in each one.
04:11Since a higher daily potassium intake has been shown to reduce one's blood pressure,
04:16eating a banana offers a substantial boost of the important mineral.
04:20Obviously, there's no guarantee that a banana a day will keep your blood pressure at bay.
04:26But since high blood pressure increases a person's risk of both heart attack and stroke,
04:31it's worth incorporating the yellow-peeled treat into your daily diet.
04:35Michael, I think you're what's dressing everybody out."
04:39In 2022, the American Cancer Society projected that an average of 1,670 people would die
04:47every day from cancer. In other words, since the gothic spectra looms over us all, any
04:54dietary advantage we can give ourselves is worth incorporating. With this in mind, consider
04:59going bananas and eating the fruit every day, since doing so may decrease your risk of developing
05:04certain cancers. According to a 2004 study, children who regularly consumed bananas during
05:10their first two years were less likely to develop leukemia. Perhaps owing to the fruit's
05:16potassium and vitamin C levels. Additionally, bananas contain the plant-derived protein
05:21lectin, which a 2014 study found could potentially inhibit the growth of cancerous cells.
05:28The high level of antioxidants found in bananas could also contribute to its possible anti-cancer
05:33properties. It's actually unclear whether antioxidants directly reduce a person's risk
05:39for developing cancer, but since they're known to neutralize free radicals, there's a chance
05:44that at least some correlation exists between antioxidant intake and a reduced cancer risk.
05:51No muscle works harder than the heart, and according to the Library of Congress, it has
05:56the ability to surpass 3 billion beats during a person's life. Consequently, taking genuine
06:02care of your heart is key to a long and healthy life, which is one reason to consider eating
06:07a banana every day. The potassium found in bananas is the biggest benefit for your heart's
06:13overall performance.
06:15Colleen Spies, an associate professor of medical dietetics at Ohio State University, told the
06:20American Heart Association in 2022,
06:23"...potassium is a mineral that is vital for heart health."
06:27Since an increase in potassium intake is known to lower a person's risk for heart disease,
06:32prioritizing the daily consumption of a fruit loaded with the mineral can work wonders.
06:38A single banana contains roughly 326 milligrams of potassium, according to the USDA. So while
06:44a banana a day won't single-handedly protect your heart, it does provide a solid serving
06:50of potassium and a slight bit of potential cardiac protection for those who eat the fruit
06:55every day.
06:57Trying to decipher which foods provide a legitimate nutritional bounty for the brain can be downright
07:02overwhelming to the average consumer. Luckily, certain foods are indeed worthy of the brain
07:08food designation, particularly those whole natural food items chock full of nutrients,
07:14such as the humble banana. The brain's energy is largely derived from glucose, and bananas
07:20provide an easy burst of fuel for the brain. Additionally, bananas are an excellent source
07:25of vitamin B6 as well, notes the Harvard School of Public Health, which may help improve a
07:31person's cognitive functionality.
07:33One 1996 study found individuals with greater vitamin B6 levels in their body demonstrated
07:39stronger memory skills than those with lower levels. And, according to NPR, a 2011 study
07:46found a reduced risk of brain shrinkage in elderly folks who consumed a high number of
07:51vitamin B-rich foods. Frankly, then, while a banana a day won't transform you into the
07:57next Albert Einstein, it just may boost your brain's overall performance.
08:03Many folks struggle to ingest the necessary amount of dietary fiber each day, just as
08:08they do with any number of essential dietary components. This is a problem, of course,
08:13since dietary fiber is absolutely vital to maintaining consistent, healthy, and comfortable
08:19bowel movements. And since each banana contains a solid amount of dietary fiber — about
08:25three grams in a medium-sized banana, according to SFGate — it's not exactly a mystery why
08:31eating a banana daily can improve your digestive health.
08:34But there's more to the banana's digestive powers beyond simple fiber content. According
08:39to the Harvard School of Public Health, the digestion-resistant starch found in less-ripened
08:45bananas can promote gut healing in those with stomach ailments. And, according to a 2012
08:51study, a diet rich in bananas has been shown to improve symptoms for those afflicted with
08:56irritable bowel syndrome. A 2020 study also found bananas can help promote the growth
09:01of probiotic bacteria in the body, or so-called good bacteria, that the Cleveland Clinic says
09:08aids in gut health. In other words, there's a plethora of reasons why eating a banana
09:14every day can improve your digestive health, and very few reasons not to eat the fruit.
09:20Wash your hands, Kevin."
09:22Frankly, unless we're actively sick, many of us tend to neglect our body's protective
09:27system during our day-to-day lives. And that's not great. Of course, when we are attacked
09:32by some sort of foreign substance, we want to ensure our immune system is ready to go.
09:38And if you eat a banana every day, you can increase the odds your body's protective
09:42system kicks into gear when needed. While the precise mechanisms that allow bananas
09:47to potentially boost your immune system aren't entirely clear, there are several
09:52solid reasons to believe the fruit can help strengthen it. After all, a number of nutrients
09:57found in bananas are known to play important roles in the maintenance of the immune system,
10:02including vitamin B6, vitamin C, copper, and folate. In a lot of ways, our immune system
10:09is like insurance. You may not always need it, but when you do, you're glad it's there.
10:14Eating a banana every day doesn't guarantee your immune system will operate at its peak
10:18performance. But again, nothing else in life is guaranteed either.
10:23"-I want candy.
10:25What is he on?
10:26Morphine.
10:27It's good stuff."
10:28Whether you're hoping to never break a bone again, or if you've never experienced the pain
10:33and are hoping to keep it that way, there's good news. Eating a banana every day can help the cause.
10:39Perhaps the biggest factor in a banana's ability to strengthen your bones is its
10:42potassium level. For one thing, potassium itself is known to play a hand in bone health.
10:48Some observational studies have even noted a potential correlation between high-potassium
10:52diets and greater bone density, according to Harvard's School of Public Health.
10:57More than that, though, is potassium's ability to reduce calcium excretion in bones.
11:02Since the importance of calcium to bone health is well-established,
11:05it's logical to include foods in your diet that help bones maintain their calcium levels.
11:10And with an average of 326 milligrams of potassium in each banana,
11:15it's clear the fruit may decrease your body's loss of calcium and increase your overall bone strength.
11:22It's really difficult to oversell the importance of sleep on the human body.
11:27After all, we spend one-third of our entire life asleep, or in bed, trying to sleep, at least.
11:34Realistically, then, we don't need to explain why obtaining a consistently sound night's sleep is
11:39of monumental importance, or why it's necessary to prioritize foods that help that cause.
11:45Thankfully, if you eat a banana every day, you may be able to doze off with less difficulty
11:50on a nightly basis. Healthline says there are several things that can boost a banana's stock
11:55as a potential bedtime aid, particularly the magnesium and tryptophan found in each piece
12:01of fruit. Magnesium can help regulate a person's circadian rhythm, or the daily wake-sleep cycle
12:07that occurs every 24 hours. Since a proper circadian rhythm ensures we feel awake during
12:13the day and tired at night, the magnesium in bananas might cause you to fall asleep
12:18with less difficulty once your head hits the pillow.
12:21Other flu medicines let you sleep for eight or ten hours.
12:24Hibernol lets you sleep through the entire flu season, usually between two and three months."
12:29If it's not entirely clear by now, the potential health benefits derived from
12:34consistently consuming bananas are tremendous. And just as you may boost your heart health by
12:39eating the fruit daily, your lungs could be bolstered by bananas, too. As a 2002 study
12:45published in the American Journal of Epidemiology demonstrated, low dietary potassium and magnesium
12:51content results in inferior overall lung function in children. Since bananas contain a fairly
12:57substantial amount of both magnesium and potassium, it's easy to ascertain why the
13:02fruit could positively impact your pulmonary system. Additionally, Medical News Today reports
13:08that low potassium levels are common in individuals dealing with acute chronic obstructive pulmonary
13:13disease, or COPD. While there's no clear link between eating bananas and a lower COPD risk,
13:21it seems plausible that regularly eating potassium-rich foods, like bananas, could
13:26reduce your long-term chances of developing chronic lung disease. And that? That's just
13:32one more reason and a long list of reasons to make sure bananas are on your shopping list.