There are more than 1,000 varieties of bananas worldwide.
Red bananas, a subgroup from Southeast Asia with a reddish peel, are soft, sweet, and often compared to regular bananas, though with a slight raspberry-like sweetness.
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These bananas are typically used in desserts but also complement savory dishes.
They are rich in essential nutrients and may support immune function, heart health, and digestion.
Here are 7 benefits of red bananas:
- Rich in Key Nutrients Like yellow bananas, red bananas are packed with important nutrients. They are particularly high in potassium, vitamin C, and vitamin B6, and also offer a good amount of fiber. A small red banana (100 grams) contains:
- 90 calories
- 21 grams of carbs
- 1.3 grams of protein
- 0.3 grams of fat
- 3 grams of fiber
- 9% of the RDI for potassium
- 28% of the RDI for vitamin B6
- 9% of the RDI for vitamin C
- 8% of the RDI for magnesium
Red bananas are low in calories and provide significant amounts of vitamin B6, magnesium, and vitamin C, making them nutrient-dense.
- May Help Lower Blood Pressure Potassium is crucial for heart health and blood pressure regulation, and red bananas are a good source of it. A small red banana provides 9% of the RDI for potassium. Studies show that increasing potassium intake can help lower blood pressure, particularly in people with high blood pressure. Magnesium, also found in red bananas, plays a role in blood pressure control. Research suggests that increasing magnesium intake may reduce the risk of high blood pressure.
- Support Eye Health Red bananas contain carotenoids, the pigments responsible for their red skin. These include lutein and beta-carotene, which are beneficial for eye health. Lutein may help prevent age-related macular degeneration (AMD), a leading cause of blindness. Beta carotene, which the body converts into vitamin A, is also vital for eye health.
- Packed with Antioxidants Red bananas are rich in antioxidants, including carotenoids, anthocyanins, vitamin C, and dopamine. These antioxidants protect the body from oxidative stress, which is linked to chronic conditions like heart disease, diabetes, and cancer. Red bananas contain higher levels of antioxidants than yellow bananas, and consuming them may help reduce the risk of such diseases.
- Boost Your Immune System Red bananas are high in vitamins C and B6, both of which are essential for a strong immune system. Vitamin C helps strengthen immune cells, and a deficiency in it can increase the risk of infections. Vitamin B6 supports immune function, and a deficiency can impair the production of white blood cells and antibodies, which help fight infections.
- Promote Digestive Health Red bananas help improve digestion in several ways. They are a great source of prebiotics, particularly fructooligosaccharides and inulin, which feed beneficial gut bacteria and may reduce bloating, constipation, and improve gut health. They also contain 3 grams of fiber per small banana, which aids digestion by promoting regular bowel movements, reducing gut inflammation, and supporting healthy gut bacteria. A high-fiber diet may also lower the risk of conditions like Inflammatory Bowel Disease (IBD).
- Delicious and Easy to Include in Your Diet Besides their health benefits, red bananas are tasty and convenient. They make an easy, portable snack and can naturally sweeten recipes. You can add them to smoothies, use them as a topping for oatmeal, blend them into homemade ice cream, or pair them with peanut butter for a satisfying snack. They are also great in baked goods like muffins, pancakes, and homemade bread.
