They’re packed with essential nutrients and may benefit weight loss, digestion, and heart health.

They’re an excellent choice if you’re interested in adding more healthy fruits to your diet.

Bananas contain fiber and many beneficial nutrients, including:

potassium

vitamin B6

vitamin C

various antioxidants and phytonutrients

Here are science-based health benefits of bananas.

Rich in nutrients

Bananas contain a fair amount of carbs, water, fiber, and antioxidants but little protein and no fat.

May improve blood sugar levels

Bananas are rich in soluble fiber. However, bananas have several attributes that could make them a weight-loss-friendly food.

xBananas have relatively few calories — just over 100 calories in an average banana — but are nutritious and filling.

They’re also packed with dietary fiber and resistant starch, which may help you feel full longer and therefore reduce the frequency and size of your meals.

If you’d like to include unripe bananas in your diet, try using them as you’d use plantains.

May support heart health

Potassium is a mineral that’s vital for heart health and especially for blood pressure management. Prebiotics escape digestion and end up in your large intestine, where they become food for the beneficial bacteria in your gut (probiotics).

What’s more, pectin — a fiber found in both ripe and unripe bananas — may help prevent constipation and soften stools.

Some test-tube studies even suggest that pectin may help protect against colon cancer, although further research in humans is needed to learn more about this possible benefit.

May aid weight loss

No study has directly investigated the effects of bananas on weight loss. If you do not consume enough antioxidants, free radicals can build up over time and cause harm if their levels become high enough in your body.

May help you feel fuller

The soluble fiber in bananas may help keep you full by adding bulk to your digestive system and slowing digestion.

Additionally, bananas are relatively low in calories for their size.

Combined, the low calorie and high fiber content of bananas make them a more filling snack than some other options, such as processed or sugary boxed snacks.

Protein is filling, but bananas are low in this macronutrient. A 2017 study in mice also suggests that potassium may lower the risk of heart disease by 27%.

Additionally, bananas contain 8% of the DV for magnesium, another important mineral for heart health.

Magnesium deficiency (hypomagnesemia) may be linked to an increased risk of heart disease, elevated blood pressure, and high levels of fats in the blood. Therefore, it’s essential to get enough of this mineral from either your diet or supplements.

Full of antioxidants

Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.

They contain several types of potent antioxidants, including flavonoids and amines. This may also contribute to a banana’s sponge-like texture.

Unripe (green) bananas also contain resistant starch, a type of fiber that your body does not digest.

Together, these two types of fiber may help moderate your blood sugar levels after meals and regulate your appetite by slowing the emptying of your stomach.

This means that despite their higher carb content, bananas may not cause major spikes in blood sugar levels in people who don’t have diabetes.

However, for those who have diabetes, eating a large portion in one sitting may cause blood sugar levels to rise too high, so it’s best to stick to one banana at a time.

May support digestive health

Dietary fiber has been linked to many health benefits, including improved digestion.

Resistant starch, the type of fiber found in unripe bananas, is a prebiotic. Evidence-Based Health Benefits of Bananas

Bananas are fresh, versatile, and relatively inexpensive fruits. However, few people get enough potassium in their diet.

Bananas are a great source of potassium, with a medium banana providing 10% of the DV.

A potassium-rich diet could help lower your blood pressure, reducing your risk of hypertension. During digestion, soluble fiber dissolves in liquid to form a gel. These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and macular degeneration.

Antioxidants help prevent oxidative damage to your cells caused by free radicals. For a hunger-reducing snack, you can try eating a sliced banana with a protein-rich food such as Greek yogurt or blending a banana into a protein shake.