Pineapples have exceptional juiciness and a vibrant tropical flavor that balances the tastes of sweet and tart. They are second only to bananas as America's favorite tropical fruit. Although the season for pineapple runs from March through June, they are available year-round in local markets.
Pineapples are a composite of many flowers whose individual fruitlets fuse together around a central core. Each fruitlet can be identified by an "eye," the rough spiny marking on the pineapple's surface. Pineapples have a wide cylindrical shape, a scaly green, brown or yellow skin and a regal crown of spiny, blue-green leaves and fibrous yellow flesh. The area closer to the base of the fruit has more sugar content and therefore a sweeter taste and more tender texture.
Pineapple, chunks, fresh
1.00 cup
(165.00 grams)
Calories: 83
GI:medium
NutrientDRI/DV
Health Benefits
Potential Anti-Inflammatory and Digestive Benefits
Bromelain is a complex mixture of substances that can be extracted from the stem and core fruit of the pineapple. Among dozens of components known to exist in this crude extract, the best studied components are a group of protein-digesting enzymes (called cysteine proteinases). Originally, researchers believed that these enzymes provided the key health benefits found in bromelain, a popular dietary supplement containing these pineapple extracts. In addition, researchers believed that these benefits were primarily limited to help with digestion in the intestinal tract. However, further studies have shown that bromelain has a wide variety of health benefits, and that many of these benefits may not be related to the different enzymes found in this extract. Excessive inflammation, excessive coagulation of the blood, and certain types of tumor growth may all be reduced by therapeutic doses of bromelain when taken as a dietary supplement. Studies are not available, however, to show these same potential benefits in relationship to normal intake of pineapple within a normal meal plan.
Bromelain extracts can be obtained from both the fruit core and stems of pineapple. Potentially important chemical differences appear to exist between extracts obtained from the stem versus the core fruit. However, the practical relevance of these differences is not presently understood. Most of the laboratory research on bromelain has been conducted using stem-based extracts, however.
Although healthcare practitioners have reported improved digestion in their patients with an increase in pineapple as their "fruit of choice" within a meal plan, we haven't seen published studies that document specific changes in digestion following consumption of the fruit (versus supplementation with the purified extract. However, we suspect that the core fruit will eventually turn out to show some unique health-supportive properties, including possible digestion-related and anti-inflammatory benefits.
Antioxidant Protection and Immune Support
Vitamin C is the body's primary water-soluble antioxidant, defending all aqueous areas of the body against free radicals that attack and damage normal cells. Free radicals have been shown to promote the artery plaque build-up of atherosclerosis and diabetic heart disease, cause the airway spasm that leads to asthma attacks, damage the cells of the colon so they become colon cancer cells, and contribute to the joint pain and disability seen in osteoarthritis and rheumatoid arthritis. This would explain why diets rich in vitamin C have been shown to be useful for preventing or reducing the severity of all of these conditions. In addition, vitamin C is vital for the proper function of the immune system, making it a nutrient to turn to for the prevention of recurrent ear infections, colds, and flu.
Manganese and Thiamin (Vitamin B1) for Energy Production and Antioxidant Defenses
Pineapple is an excellent source the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. In addition to manganese, pineapple is a good source of thiamin, a B vitamin that acts as a cofactor in enzymatic reactions central to energy production.
Protection against Macular Degeneration
Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.
In this study, which involved over 110,000 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but pineapple can help you reach this goal. Add fresh pineapple to your morning smoothie, lunch time yogurt, any fruit and most vegetable salads. For example, try adding chunks of pineapple to your next coleslaw or carrot salad.
Description
Pineapple, Ananas comosus, belongs to the Bromeliaceae family, from which one of its most important health-promoting compounds, the enzyme bromelain, was named. The Spanish name for pineapple, pina, and the root of its English name, reflects the fruit's visual similarity to the pinecone.
Pineapples are actually not just one fruit but a composite of many flowers whose individual fruitlets fuse together around a central core. Each fruitlet can be identified by an "eye," the rough spiny marking on the pineapple's surface.
Pineapples have a wide cylindrical shape, a scaly green, brown or yellow skin and a regal crown of spiny, blue-green leaves. The fibrous flesh of pineapple is yellow in color and has a vibrant tropical flavor that balances the tastes of sweet and tart. The area closer to the base of the fruit has more sugar content and therefore a sweeter taste and more tender texture.
History
Although thought to have originated in South America, pineapples were first discovered by Europeans in 1493 on the Caribbean island that came to be known as Guadalupe. When Columbus and other discovers brought pineapples back to Europe, attempts were made to cultivate the sweet, prized fruit until it was realized that the fruit's need for a tropical climate inhibited its ability to flourish in this region. By the end of the 16th century, Portuguese and Spanish explorers introduced pineapples into many of their Asian, African and South Pacific colonies, countries in which the pineapple is still being grown today.
Since pineapples are very perishable, and modes of transportation to bring them stateside from the Caribbean Islands were relatively slow centuries ago, fresh pineapples were a rarity that became coveted by the early American colonists. While glazed, sugar-coated pineapples were a luxurious treat, it was the fresh pineapple itself that became the sought after true symbol of prestige and social class. In fact, the pineapple, because of its rarity and expense, was such a status item in those times that all a party hostess had to do was to display the fruit as part of a decorative centerpiece, and she would be awarded more than just a modicum of social awe and recognition.
In the 18th century, pineapples began to be cultivated in Hawaii, the only state in the U.S. in which they are still grown. In addition to Hawaii, other countries that commercially grow pineapples include Thailand, the Philippines, China, Brazil and Mexico.
How to Select and Store
Look for pineapples that are heavy for their size. While larger pineapples will have a greater proportion of edible flesh, there is usually no difference in quality between a small and large size pineapple. Pineapples should be free of soft spots, bruises and darkened "eyes," all of which may indicate that the pineapple is past its prime. Pineapple stops ripening as soon as it is picked, so choose fruit with a fragrant sweet smell at the stem end. Avoid pineapple that smells musty, sour or fermented.
Pineapple can be left at room temperature for one or two days before serving. While this process will not make the fruit any sweeter, it will help it to become softer and more juicy. Yet, as they are very perishable, you should still watch them closely during this period to ensure that they do not spoil. After two days, if you are still not ready to consume the pineapple, you should wrap it in a plastic bag and store it in the refrigerator where it will keep for a maximum of three to five days.
Pineapple that has been cut up should be stored in the refrigerator in an airtight container. It will stay fresher and retain more taste and juiciness if you also place some liquid, preferably some juice from the pineapple, in the container. Although pineapple can be frozen, this process greatly affects its flavor.
Tips for Preparing and Cooking
Tips for Preparing Pineapple
Pineapple can be cut and peeled in a variety of ways. Regardless of how you proceed, the first step is always to remove the crown and the base of the fruit with a knife.
To peel the pineapple, place it base side down and carefully slice off the skin, carving out any remaining "eyes" with the tip of your knife. Or cut the pineapple into quarters, remove the core if desired, make slices into the quarters cutting from the flesh towards the rind, and then use your knife to separate the fruit from the rind. Once the rind is removed, cut the pineapple into the desired shape and size.
You can also use pineapple corers that are available in kitchen supply stores. While they provide a quick and convenient method for peeling and coring pineapples, they often result in a good amount of wasted fruit since they often cannot be adjusted for different fruit size. Similarly, some markets offer devices that will peel and core the pineapple you purchase, but once again, this process may waste a lot of fruit.
Cut Fruit, if Chilled, Retains Many of its Nutrients for at Least 6 Days
Everyone loves colorful, delicious fresh fruit salad, plus it's a perfect addition to any meal and makes a great snack or dessert. So why don't we enjoy fresh fruit salad more? Simply because it's been thought that cut fruit rapidly degrades, so fruit salad, which can take 15 minutes to prepare, would have to be freshly prepared to be good.
Now, a study published in the Journal of Agricultural and Food Chemistry has found that minimal processing of fruit—cutting, packaging and chilling—does not significantly affect its nutritional content even after 6, and up to 9, days.
In practical terms, this means that you can prepare a large bowl of fruit salad on the weekend, store it in the refrigerator, and enjoy it all week, receiving almost all the nutritional benefits of just prepared fruit salad.
If you're really pressed for time, packaged cut up fresh fruit, although more expensive, is a nutritionally sound option.
In this study, researchers cut up pineapples, mangoes, cantaloupes, watermelons, strawberries and kiwi fruit. The freshly cut fruits were then rinsed in water, dried, packaged in clamshells (not gastight) and stored at 41°F (5°C).
After 6 days, losses in vitamin C were less than 5% in mango, strawberry, and watermelon pieces, 10% in pineapple pieces, 12% in kiwifruit slices, and 25% in cantaloupe cubes.
No losses in carotenoids were found in kiwifruit slices and watermelon cubes. Cantaloupe, mango, and strawberry pieces lost 10-15%; pineapples lost 25%, although this is not of much concern since they are not usually consumed for their carotenoid content since this is not one of the nutrients in which they are most concentrated.
No significant losses in phenolic phytonutrients were found in any of the fresh-cut fruit products.
"Contrary to expectations, it was clear that minimal processing had almost no effect on the main antioxidant constituents. The changes in nutrient antioxidants observed during nine days at five degrees Celsius would not significantly affect the nutrient quality of fresh cut fruit. In general, fresh-cut fruits visually spoil before any significant nutrient loss occurs," wrote lead researcher Maria Gil.
How to Enjoy
A Few Quick Serving Ideas
- Combine diced pineapple with chopped shrimp, grated ginger and a little olive oil. Season to taste and serve this fragrant shrimp salad on a bed of romaine lettuce.
- Mix diced pineapple and chili peppers for an easy to prepare salsa that's an exceptional complement to fish such as halibut, tuna and salmon.
- Drizzle maple syrup on pineapple slices and broil until brown. Serve plain or with yogurt.
- Chopped pineapple, grated fennel and cashews go well together and are especially delicious as a side dish to chicken.
- Pineapple is a wonderful addition to fruit salads, especially those containing other tropical fruits such as papaya, kiwi and mango.
Nutritional Profile
Pineapple is an excellent source of vitamin C and manganese. It is also a very good source of copper and a good source of vitamin B1, vitamin B6, dietary fiber, folate and pantothenic acid.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."
Pineapple, chunks, fresh
1.00 cup
165.00 grams Calories: 83
GI: medium |
| Nutrient | Amount | DRI/DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
| vitamin C | 78.87 mg | 105 | 22.9 | excellent |
| manganese | 1.53 mg | 77 | 16.7 | excellent |
| copper | 0.18 mg | 20 | 4.4 | very good |
| vitamin B1 | 0.13 mg | 11 | 2.4 | good |
| vitamin B6 | 0.18 mg | 11 | 2.3 | good |
| fiber | 2.31 g | 9 | 2.0 | good |
| folate | 29.70 mcg | 7 | 1.6 | good |
| pantothenic acid | 0.35 mg | 7 | 1.5 | good |
World's Healthiest
Foods Rating | Rule |
|---|
| excellent |
DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10% |
| very good |
DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5% |
| good |
DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5% |
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, here is an
in-depth nutritional profile for Pineapple. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Pineapple, chunks, fresh
(Note: "--" indicates data unavailable) |
1.00 cup
(165.00 g) | GI: medium |
| BASIC MACRONUTRIENTS AND CALORIES |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Protein | 0.89 g | 2 |
| Carbohydrates | 21.65 g | 10 |
| Fat - total | 0.20 g | -- |
| Dietary Fiber | 2.31 g | 9 |
| Calories | 82.50 | 5 |
| MACRONUTRIENT AND CALORIE DETAIL |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Carbohydrate: |
| Starch | -- g |
| Total Sugars | 16.25 g |
| Monosaccharides | 6.35 g |
| Fructose | 3.50 g |
| Glucose | 2.85 g |
| Galactose | 0.00 g |
| Disaccharides | 9.88 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Sucrose | 9.88 g |
| Soluble Fiber | -- g |
| Insoluble Fiber | -- g |
| Other Carbohydrates | 3.09 g |
| Fat: |
| Monounsaturated Fat | 0.02 g |
| Polyunsaturated Fat | 0.07 g |
| Saturated Fat | 0.01 g |
| Trans Fat | 0.00 g |
| Calories from Fat | 1.78 |
| Calories from Saturated Fat | 0.13 |
| Calories from Trans Fat | 0.00 |
| Cholesterol | 0.00 mg |
| Water | 141.90 g |
| MICRONUTRIENTS |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Vitamins |
| Water-Soluble Vitamins |
| B-Complex Vitamins |
| Vitamin B1 | 0.13 mg | 11 |
| Vitamin B2 | 0.05 mg | 4 |
| Vitamin B3 | 0.82 mg | 5 |
| Vitamin B3 (Niacin Equivalents) | 0.96 mg |
| Vitamin B6 | 0.18 mg | 11 |
| Vitamin B12 | 0.00 mcg | 0 |
| Biotin | 0.50 mcg | 2 |
| Choline | 9.07 mg | 2 |
| Folate | 29.70 mcg | 7 |
| Folate (DFE) | 29.70 mcg |
| Folate (food) | 29.70 mcg |
| Pantothenic Acid | 0.35 mg | 7 |
| Vitamin C | 78.87 mg | 105 |
| Fat-Soluble Vitamins |
| Vitamin A (Retinoids and Carotenoids) |
| Vitamin A International Units (IU) | 95.70 IU |
| Vitamin A mcg Retinol Activity Equivalents (RAE) | 4.78 mcg (RAE) | 1 |
| Vitamin A mcg Retinol Equivalents (RE) | 9.57 mcg (RE) |
| Retinol mcg Retinol Equivalents (RE) | 0.00 mcg (RE) |
| Carotenoid mcg Retinol Equivalents (RE) | 9.57 mcg (RE) |
| Alpha-Carotene | 0.00 mcg |
| Beta-Carotene | 57.75 mcg |
| Beta-Carotene Equivalents | 57.75 mcg |
| Cryptoxanthin | 0.00 mcg |
| Lutein and Zeaxanthin | 0.00 mcg |
| Lycopene | 0.00 mcg |
| Vitamin D |
| Vitamin D International Units (IU) | 0.00 IU | 0 |
| Vitamin D mcg | 0.00 mcg |
| Vitamin E |
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 0.03 mg (ATE) | 0 |
| Vitamin E International Units (IU) | 0.05 IU |
| Vitamin E mg | 0.03 mg |
| Vitamin K | 1.15 mcg | 1 |
| Minerals |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Boron | -- mcg |
| Calcium | 21.45 mg | 2 |
| Chloride | -- mg |
| Chromium | -- mcg | -- |
| Copper | 0.18 mg | 20 |
| Fluoride | -- mg | -- |
| Iodine | -- mcg | -- |
| Iron | 0.48 mg | 3 |
| Magnesium | 19.80 mg | 5 |
| Manganese | 1.53 mg | 77 |
| Molybdenum | -- mcg | -- |
| Phosphorus | 13.20 mg | 2 |
| Potassium | 179.85 mg | 5 |
| Selenium | 0.16 mcg | 0 |
| Sodium | 1.65 mg | 0 |
| Zinc | 0.20 mg | 2 |
| INDIVIDUAL FATTY ACIDS |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Omega-3 Fatty Acids | 0.03 g | 1 |
| Omega-6 Fatty Acids | 0.04 g |
| Monounsaturated Fats |
| 14:1 Myristoleic | 0.00 g |
| 15:1 Pentadecenoic | 0.00 g |
| 16:1 Palmitol | 0.00 g |
| 17:1 Heptadecenoic | 0.00 g |
| 18:1 Oleic | 0.02 g |
| 20:1 Eicosenoic | 0.00 g |
| 22:1 Erucic | 0.00 g |
| 24:1 Nervonic | 0.00 g |
| Polyunsaturated Fatty Acids |
| 18:2 Linoleic | 0.04 g |
| 18:2 Conjugated Linoleic (CLA) | -- g |
| 18:3 Linolenic | 0.03 g |
| 18:4 Stearidonic | 0.00 g |
| 20:3 Eicosatrienoic | 0.00 g |
| 20:4 Arachidonic | 0.00 g |
| 20:5 Eicosapentaenoic (EPA) | 0.00 g |
| 22:5 Docosapentaenoic (DPA) | 0.00 g |
| 22:6 Docosahexaenoic (DHA) | 0.00 g |
| Saturated Fatty Acids |
| 4:0 Butyric | -- g |
| 6:0 Caproic | -- g |
| 8:0 Caprylic | -- g |
| 10:0 Capric | -- g |
| 12:0 Lauric | -- g |
| 14:0 Myristic | -- g |
| 15:0 Pentadecanoic | -- g |
| 16:0 Palmitic | 0.01 g |
| 17:0 Margaric | -- g |
| 18:0 Stearic | 0.00 g |
| 20:0 Arachidic | -- g |
| 22:0 Behenate | -- g |
| 24:0 Lignoceric | -- g |
| INDIVIDUAL AMINO ACIDS |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Alanine | 0.05 g |
| Arginine | 0.03 g |
| Aspartic Acid | 0.20 g |
| Cysteine | 0.02 g |
| Glutamic Acid | 0.13 g |
| Glycine | 0.04 g |
| Histidine | 0.02 g |
| Isoleucine | 0.03 g |
| Leucine | 0.04 g |
| Lysine | 0.04 g |
| Methionine | 0.02 g |
| Phenylalanine | 0.03 g |
| Proline | 0.03 g |
| Serine | 0.06 g |
| Threonine | 0.03 g |
| Tryptophan | 0.01 g |
| Tyrosine | 0.03 g |
| Valine | 0.04 g |
| OTHER COMPONENTS |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Ash | 0.36 g |
| Organic Acids (Total) | -- g |
| Acetic Acid | -- g |
| Citric Acid | -- g |
| Lactic Acid | -- g |
| Malic Acid | -- g |
| Taurine | -- g |
| Sugar Alcohols (Total) | -- g |
| Glycerol | -- g |
| Inositol | -- g |
| Mannitol | -- g |
| Sorbitol | -- g |
| Xylitol | -- g |
| Artificial Sweeteners (Total) | -- mg |
| Aspartame | -- mg |
| Saccharin | -- mg |
| Alcohol | 0.00 g |
| Caffeine | 0.00 mg |
Bananas are extremely healthy and delicious.
They contain several essential nutrients, and have benefits for digestion, heart health and weight loss.
Aside from being very nutritious, they are also a highly convenient snack food.
Here are 11 health benefits of bananas that are supported by scientific research.
1. Bananas Contain Many Important Nutrients
Bananas are among the most popular fruits on earth.
Native to Southeast Asia, they are now grown in many warmer parts of the world.
There are many types of bananas available, which vary in color, size and shape. The most common type is the yellow banana, which is green when unripe.
This is what ripe bananas typically look like:
Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also contains:
- Potassium: 9% of the RDI.
- Vitamin B6: 33% of the RDI.
- Vitamin C: 11% of the RDI.
- Magnesium: 8% of the RDI.
- Copper: 10% of the RDI.
- Manganese: 14% of the RDI.
- Net carbs: 24 grams.
- Fiber: 3.1 grams.
- Protein: 1.3 grams.
- Fat: 0.4 grams.
Each banana contains only about 105 calories, and consists almost exclusively of water and carbs. Bananas contain very little protein and almost no fat.
The carbs in unripe (green) bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).
2. Bananas Contain Nutrients That Moderate Blood Sugar Levels
Bananas are rich in a fiber called pectin, which gives the flesh its structural form.
Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.
Both pectin and resistant starch may moderate blood sugar levels after meals, and reduce appetite by slowing stomach emptying.
Furthermore, bananas also rank low to medium on the glycemic index, which is a measure (from 0–100) of how quickly foods increase blood sugar levels.
The glycemic value of unripe bananas is about 30, while ripe bananas rank at about 60. The average value of all bananas is 51.
This means that bananas should not cause major spikes in blood sugar levels in healthy individuals.
However, this may not apply to diabetics, which should probably avoid eating lots of well-ripened bananas and monitor their blood sugars carefully when they do.
Bottom Line: Bananas contain nutrients that can help moderate blood sugar levels after meals. They may also reduce appetite by slowing stomach emptying.
3. Bananas May Improve Digestive Health
Dietary fiber has been linked to many health benefits, including improved digestion.
A medium-sized banana contains about 3 grams of fiber, making bananas a fairly good fiber source.
Bananas contain mainly two types of fiber:
- Pectin: Decreases as the banana ripens.
- Resistant starch: Found in unripe bananas.
Resistant starch escapes digestion and ends up in our large intestine, where it becomes food for the beneficial gut bacteria.
Additionally, some cell studies propose that pectin may help protect against colon cancer.
Bottom Line: Bananas are fairly rich in fiber and resistant starch, which may feed the friendly gut bacteria and help protect against colon cancer.
4. Bananas May Help With Weight Loss
No study has directly tested the effects of bananas on weight loss. However, bananas do have several features that should make them a weight loss friendly food.
For starters, bananas contain relatively few calories. An average banana contains just over 100 calories, yet it is also very nutritious and filling.
They are also rich in fiber. Eating more fiber from fruit and vegetables has repeatedly been linked with lower body weight and weight loss.
Furthermore, unripe bananas are packed with resistant starch, so they tend to be very filling and may reduce your appetite.
Bottom Line: Bananas may help with weight loss. They are low in calories, high in nutrients and fiber, and may have appetite-reducing effects.
5. Bananas May Support Heart Health
Potassium is a mineral that is essential for heart health, especially blood pressure control.
Yet despite its importance, most people are not getting enough potassium in their diet.
Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI.
A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease.
Furthermore, bananas contain a decent amount of magnesium, which is also important for heart health.
Bottom Line: Bananas are a good dietary source of potassium and magnesium, two nutrients that are essential for heart health.
6. Bananas Contain Powerful Antioxidants
Fruits and vegetables are excellent sources of dietary antioxidants, and bananas are no exception.
They contain several types of potent antioxidants, including dopamine and catechins.
These antioxidants have been linked to many health benefits, such as a reduced risk of heart disease and degenerative diseases.
However, it is a common misunderstanding that the dopamine from bananas acts as a feel-good chemical in the brain.
In reality, dopamine from bananas does not cross the blood-brain barrier. It simply acts as a strong antioxidant instead of altering hormones or mood.
Bottom Line: Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower the risk of some diseases.
7. Bananas May Help You Feel More Full
Resistant starch is a type of indigestible carbohydrate found in unripe bananas, which functions sort of like soluble fiber in the body.
As a rule of thumb, you can estimate that the greener the banana is, the higher the amount of resistant starch it contains.
On the other hand, ripe (yellow) bananas contain lower amounts of resistant starch and total fiber, but proportionally higher amounts of soluble fiber.
Both pectin and resistant starch have been shown to have appetite-reducing effects and increase the feeling of fullness after meals.
Bottom Line: Bananas contain high amounts of resistant starch or pectin, depending on ripeness. Both may reduce appetite and help keep you full.
8. Unripe Bananas May Improve Insulin Sensitivity
Insulin resistance is a major risk factor for many of the world’s most serious diseases, including type 2 diabetes.
Several studies have shown that 15–30 grams of resistant starch per day may improve insulin sensitivity by 33–50%, in as little as 4 weeks.
Unripe bananas are a great source of resistant starch, and may therefore help improve insulin sensitivity.
However, the reason for these effects is not well understood, and not all studies agree on the matter.
Bottom Line: Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.
9. Bananas May Improve Kidney Health
Potassium is essential for blood pressure control and healthy kidney function.
As a good dietary source of potassium, bananas may be especially beneficial for maintaining healthy kidneys.
One study in women showed that over 13 years, those who ate bananas 2–3 times per week were 33% less likely to develop kidney disease.
Other studies have found that those who eat bananas 4–6 times a week are almost 50% less likely to develop kidney disease, compared to people who don’t eat bananas.
Bottom Line: Eating a banana several times a week may reduce the risk of kidney disease by up to 50%.
10. Bananas May Have Benefits for Exercise
Bananas are often referred to as the perfect food for athletes, largely due to their mineral content and easily digested carbs.
Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population.
The reason for the cramps is basically unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance.
However, studies have provided mixed findings about bananas and muscle cramps. Some find them helpful, while others find no effects.
That being said, bananas have been shown to provide excellent nutrition before, during and after endurance exercise.
Bottom Line: Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.
11. Bananas Are Easy to Add to Your Diet
Not only are bananas incredibly healthy — they’re also one of the most convenient snack foods around.
Bananas make a great addition to your breakfast yogurt, cereal or smoothie. You can even use them instead of sugar in your baking and cooking.
Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel.
Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested, and simply have to be peeled and eaten.
