What Are The Beneficial Properties Of Bananas?

Whether eaten whole or in a pie, salad or pudding, bananas are a fruity favorite. According to Chiquita Brands International, Americans eat an average of 27 pounds of bananas a year. Bananas with their creamy, tropical flavor are an excellent source of potassium, fiber and vitamins B-6 and C.

Potassium

Bananas are rich in potassium, a dietary mineral and electrolyte essential to heart, muscle, kidney, nerve and digestive health. According to the Food and Nutrition Board of the Institute of Medicine, adults over the age of 19 require 4,700 mg of potassium daily. A medium banana contains 422 mg, so enjoying a creamy banana-berry smoothie is a step toward a healthy potassium level.

Vitamin B-6

One medium banana provides 20 percent of the recommended daily requirement for vitamin B-6. Vitamin B-6, also known as pyridoxine, manufactures hemoglobin and metabolizes protein. It also converts carbohydrates to glucose to maintain blood sugar levels and adds to nervous and immune system efficiency. According to the Institute of Medicine, the recommended daily requirement for vitamin B-6 is 1.3 mg for adults, 1.9 mg for pregnant women and 2.0 mg for nursing mothers.

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin touted for its antioxidant properties. In addition to inhibiting free radicals, vitamin C is also instrumental in the formation of hemoglobin and collagen, iron absorption and the healing process. While not typically the fruit associated with vitamin C, bananas contain 15 percent of the recommended daily allowance of the antioxidant.

Soluble Fiber

Eating a diet rich in soluble fiber lowers cholesterol levels, reduces the risk of heart disease and helps regulate blood glucose levels. In addition, soluble fiber contributes to weight loss efforts by increasing the amount of time food stays in the stomach, which reduces hunger. Bananas are an excellent source of soluble fiber, providing one-third of the recommended daily value.