We all know that bananas are a nutritious and delicious fruit. However, not everyone is aware that this fruit is extremely useful in lowering blood pressure. So, how does banana have such an effect? Let’s explore in the article below.
Nutritional Value of Bananas
Bananas are rich in essential nutrients, particularly the trio of elements that enhance health: potassium, magnesium, and vitamin C. Potassium plays a crucial role in regulating blood pressure. Maintaining stable blood pressure is vital for cardiovascular health.
Meanwhile, magnesium supports muscle and nerve function and contributes to heart health. Vitamin C has antioxidant properties that help protect cells from damage and boost the immune system.
According to the United States Department of Agriculture, a medium-sized banana contains:
Nutritional value in bananas. (Image: LC).
How Do Bananas Help Lower Blood Pressure?
Bananas help lower blood pressure due to their content of important nutrients, especially potassium. A medium-sized banana typically contains about 400-450mg of potassium. This electrolyte helps balance the sodium intake from our diet.
According to the American Heart Association, high sodium levels in the body can lead to increased blood pressure, while potassium helps reduce blood pressure by relaxing blood vessels and increasing sodium excretion through urine.
Additionally, bananas are rich in antioxidants such as vitamin C and catechin. These compounds help improve endothelial function, which contributes to lower blood pressure. The endothelium is the layer of cells lining the inside of organs and systems in the body, such as arteries, capillaries, and the heart. This cell layer plays an essential role in protecting the body, regulating fluids, and supporting immune activities.
Caroline Young, a nutrition expert and Director of the Whole Self Nutrition Center in the United States, states: “Bananas are a rich source of potassium, and research has shown that this factor can help lower blood pressure by reducing sodium levels in the body and relaxing blood vessels.”
How Many Bananas Should You Eat Each Day?
We should only eat 1-2 bananas per day. (Image: Getty)
Moderation is the key to using any food. Although bananas can help lower blood pressure and provide cardiovascular benefits, eating too many can lead to excess calories and diminish the advantages of this fruit. According to Eating Well, we should only eat 1-2 bananas a day.
Nutrition expert Young notes: “Those with kidney disease should pay special attention to potassium-rich foods like bananas. Consult a nutritionist or physician if you want to consume any food for medical purposes.”
In addition to eating them directly, nutritionist Young suggests adding bananas to breakfast cereals, oatmeal, or toast. You can also pair bananas with peanut butter for a more nutritious and delicious snack.
However, to effectively lower blood pressure, it is best to include bananas in a balanced, healthy diet that incorporates plenty of greens, other fruits, whole grains, lean proteins, and low-fat dairy products. Additionally, engaging in regular exercise, limiting alcohol consumption, and quitting smoking are also recommended for maintaining a healthier blood pressure reading.
