For example, one systematic review found that dietary intake of anthocyanins reduced the risk of coronary heart disease by 9% (16). Antioxidants are compounds that prevent cellular damage caused by molecules called free radicals. A comparative study of three banana cultivars exhibited their antioxidant activities (3). They also are rich in fiber. “Resistant starch: promise for improving human health.” Advances in Nutrition 4.6 (2013): 587-601. Abdel-Aal, El-Sayed M., et al. They offer a low-calorie but high-fiber addition to meals, snacks, and nourishing desserts. A review of 22 controlled studies found that eating more potassium lowered systolic blood pressure (the top number of a reading) by 7 mm Hg. She has been an avid reader since childhood and is passionate about stories that help decipher life and its meaning. Apart from being rich in potassium, vitamin C and beta-carotene, the red banana also contains B6 vitamin and vitamin D and can help with the metabolism of red blood cells and proteins… Traditionally red bananas have been used to treat various digestive issues including diarrhea, bloating, and constipation. Coconut Oil Side Effects: High Cholesterol, Diarrhea, And More, Apple Cider Vinegar: 8 Possible Side Effects And Dosage. The anti hyperglycemic properties (lowering blood sugar) and low glycemic index of red bananas also help in the steady release of sugar into the bloodstream (2). More vitamin A and lutein than yellow bananas; Low glycemic value of 45 for a 100g portion; Healthy weight loss snack at only 90 calories per fruit; Fiber content promotes regularity; Moderate amounts of potassium and magnesium; Source of vitamin B6 and C; Fat-free; Gluten free; Low allergy risk Red bananas are fairly similar to their yellow counterparts. Fu, Xiumin, et al. Agopian, Roberta Ghedini Der, et al. All rights reserved. Red bananas are rich in antioxidants and may help in improving immunity. One small red banana provides 3 grams of fiber — about 10% of the RDI for this nutrient. For example, lutein may help prevent age-related macular degeneration (AMD), an incurable eye disease and a leading cause of blindness (9, 10). It reduces glucose levels in the blood, improves immunity, and promotes digestion. Schagen, Silke K., et al. Our website services, content, and products are for informational purposes only. We avoid using tertiary references. Moreover; it is used for various health benefits like for immunity, cardiovascular health, eyes, skin, hair, boost energy and other benefits which you can improve naturally by just consuming it regularly. Strengthens Your Immune System: The presence of powerful antioxidants help boost the immune system. Red bananas help manage weight due to their high fiber content. They may take time to digest. In fact, one review of 6 studies found that eating lutein-rich foods could reduce your risk of late age-related macular degeneration by 26% (11). From a nutritional standpoint, red bananas seem to be a little better than their yellow counterparts. Red bananas usually ripen at room temperature in a day or two. Yes, you may. Yellow bananas have an average GI score of 51, while red bananas score lower on the scale at roughly 45. However, consult a doctor before including them in your diet during pregnancy. Keep reading! Hence, the fruit is good to bring … Red bananas contain carotenoids — pigments that give the fruits their reddish peel (8). However, you can include both in your diet. “Vitamin C and immune function.” Nutrients 9.11 (2017): 1211. However, more studies are needed to understand the effectiveness of vitamin A in red bananas in promoting eye health. Following a low-GI diet may support healthy blood sugar control and reduce cholesterol levels (31, 32, 33, 34). It has a low glycemic index. Another health benefits of red banana is a good source of vitamin E. Therefore, it helps to maintain a healthy skin and manage a smooth silky skin. There is also evidence that vitamin C can reduce the risk of infection, though more studies are needed in this regard (14). Though more research is needed to establish these benefits, anecdotal evidence supports their use. Research has established that diabetes management is dependent on improving glycemic control (2). This fruit also contains large amount of Vitamin B6, a single red banana provides even 20% of the daily recommended amount of vitamin D, and supports the metabolism of proteins and red … These nutrients are essential for a healthy immune system (19). Vitamin C boosts immunity by strengthening the cells of your immune system. Red Bananas are a great source of prebiotics and help promote good digestion and gut health. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Hence, they can help people with diabetes. It reduces the risk of obesity and other related diseases, such as diabetes and cardiovascular disorders (19), (20). The antioxidants present in red banana may have protective health benefits. The vitamin B6 in red bananas also plays an important role in supporting your immune system. The GI is a scale from 0 to 100 which measures how quickly foods increase blood sugar levels. A study observed that the low glycemic response of red bananas could be beneficial for individuals with diabetes. “Fiber and prebiotics: mechanisms and health benefits.” Nutrients 5.4 (2013): 1417-1435. There is no data to report the adverse effects of consuming red bananas on an empty stomach. One small red banana (3.5 ounces or 100 grams) provides (2): A small red banana only has about 90 calories and consists mostly of water and carbs. The fiber red bananas contain helps reducing the risk of heart disease and diabetes Type 2. They can also be added to breakfast oatmeal and desserts, such as ice creams, fruit salads, and smoothies. Mash the banana pulp and add honey to make a smooth paste. Eleuthero: Is This Medicinal Herb Really Safe? “Compositional variation in β‐carotene content, carbohydrate and antioxidant enzymes in selected banana cultivars.” International journal of food science & technology 43.11 (2008): 1913-1921. Do Purple Potatoes Grow Naturally? When it comes to potassium, bananas are often the first thing that comes to mind, but plenty other foods are rich in this mineral. Learn about symptoms, what to avoid, treatment, and more. The role of potassium in maintaining blood pressure and reducing the risk of cardiovascular disease has been well established. Policy, Alcohol, et al. “Vitamin C and infections.” Nutrients 9.4 (2017): 339. The red bananas are smaller and sweeter than yellow bananas. Strengthens Your Immune System: The presence of powerful antioxidants help boost the immune system. It contains essential nutrients, such as vitamin C (8.7 mg), thiamin (0.031mg), riboflavin (0.073 mg), niacin (0.665 mg), vitamin B6 (0.3 mg), folate (20 µg), and choline (9.8 mg).