香蕉非常健康，方便，美味，并且是您可以购买的最便宜的新鲜水果之一。对于有兴趣健康饮食的人来说，这是他们的绝佳选择。

While they’re native to Southeast Asia, they grow ubiquitously in many warm climates, making them available worldwide. The Cavendish variety, the most common type found in grocery stores, starts out firm and green but turns yellow, soft, and sweet as it ripens.

香蕉含有许多必需的营养素，可能会使体重减轻，消化和心脏健康受益。

Here are 11 science-based health benefits of bananas.

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Bananas contain a fair amount offiberand several antioxidants. One regular-sized banana (126 grams) also boasts ( 1 ):

  • Calories:112
  • 胖的：0克
  • Protein:1gram
  • 碳水化合物：29克
  • Fiber:3克
  • 维生素C：12% of the Daily Value (DV)
  • Riboflavin:7% of the DV
  • Folate:6% of the DV
  • Niacin:5% of the DV
  • 铜：11% of the DV
  • Potassium:10% of the DV
  • Magnesium:DV的8％

One banana provides about 112 calories and consists almost exclusively of water and carbs. They hold little protein and no fat.

绿色，未成熟的香蕉中的碳水化合物主要采用淀粉和耐药性淀粉的形式 - 我们很快就会遇到一种不可消化的纤维。随着水果成熟的味道，其纤维含量掉落时变甜（ 2 ，，，， 3 ).

Bananas are rich in soluble fiber. During digestion, soluble fiber dissolves in liquid to form a gel. It’s also what gives bananas their sponge-like texture ( 3 ).

未成熟的香蕉还含有抗性淀粉，您的身体不会消化（ 2 ).

Together, these two types of fiber maymoderate your blood sugar levels吃完以后。另外，它们可能会通过减慢胃的排空来帮助调节您的食欲（ 4 ).

This means that despite their higher carb content, bananas won’t cause major spikes in blood sugar levels in healthy individuals. However, while people with diabetes can enjoy bananas, it’s not recommended to enjoy a large portion in one sitting.

Dietary fiber has been linked to many health benefits, including improved digestion. One medium-sized banana provides about 3 grams of fiber ( 1 ).

Resistant starch, the type of fiber found in unripe bananas, is a prebiotic. Prebiotics escape digestion and end up in your large intestine, where they become food for the有益细菌在你的肠子里（ 2 ，，，， 5 ).

What’s more, pectin — a fiber found in both ripe and unripe bananas — may help prevent constipation and soften stools ( 3 ，，，， 6 ).

Some test-tube studies even propose that pectin may help protect against colon cancer, although research in humans is still needed to confirm this benefit ( 7 ，，，， 8 ).

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没有研究直接测试了香蕉对体重减轻的影响。但是，这种流行的水果确实具有几种可能使其成为weight-loss-friendly food。

首先，香蕉的卡路里相对较少。平均香蕉的卡路里超过100卡路里，但营养丰富且填充（ 1 ).

从蔬菜和水果中多吃更多的纤维已与体重减轻和体重减轻的降低相关（ 4 ，，，， 9 ，，，， 10 ).

Furthermore, unripe bananas are packed with resistant starch, so they tend to be filling and reduce your appetite. If you’d like to include unripe bananas in your diet, try using them as you’d use plantains ( 2 ，，，， 11 ).

Potassium is a mineral that’s vital for heart health, especially blood pressure management. Despite its importance, few people getenough potassiumin their diet ( 12 ).

方便的是，香蕉是钾的重要来源，中型香蕉（126克）提供了DV的10％（ 1 ).

A potassium-rich diet can help lower your blood pressure. Plus, according to older research and animal studies, people who eat plenty of potassium have up to a 27% lower risk of heart disease ( 13 ，，，， 14 ).

What’smore, bananas contain 8% of the DV for magnesium, another mineral that’s important for heart health ( 1 ，，，， 15 ).

Magnesium deficiency may be linked to an increased risk of heart disease, elevated blood pressure, and high levels of fats in the blood. As such, it’s essential that you get enough of the mineral from your diet or supplements ( 14 ).

Fruits and vegetables areexcellent sourcesof dietary antioxidants, and bananas are no exception.

它们包含几种类型的有效抗氧化剂，包括类黄酮和胺（ 3 ).

These antioxidants are linked to many health benefits, such as a reduced risk of heart disease and degenerative illnesses ( 16 ，，，， 17 ).

它们有助于防止自由基引起的细胞氧化损害。没有抗氧化剂，自由基可以随着时间的流逝而产生并造成伤害，如果它们的水平在您的体内足够高（ 16 ，，，， 17 ).

香蕉中的可溶性纤维可以通过在消化系统中添加大量并减慢消化来帮助您保持满足（ 16 ).

Additionally, bananas are relatively low in calories for their size ( 1 ).

Combined, the low calorie and high fiber contents of bananas make them a more filling snack than other foods like processed or sugary boxed snacks ( 17 ).

Protein is also filling, but bananas are low in this macronutrient. So, for a hunger-fighting snack, try eating a sliced banana with protein-rich foods likeGreek yogurt，，，，or blend a banana into aprotein shake（（ 16 ).

Insulin resistance是多种慢性疾病（包括2型糖尿病）的重要危险因素。

几项研究表明，定期吃耐药的淀粉（例如，享用未成熟的香蕉）可能会提高胰岛素敏感性。这可能会使您的身体对这种血糖调节激素的反应（ 2 ，，，， 4 ，，，， 18 ).

However, more research investigating how the resistant starch in bananas might affect insulin sensitivity is needed.

钾对于健康的肾脏功能和血压调节至关重要（ 19 ).

As great dietary sources of potassium, bananas could be especially beneficial when it comes to keeping your肾脏健康。

一项研究，包括5,000多人患有早期慢性肾脏疾病的人与降低血压和肾脏疾病进展较慢（ 19 ).

On the other hand, some people with late stage kidney disease or who are on dialysis need to restrict their potassium intake. If you fall into one of these categories, speak with your healthcare team before increasing your potassium intake ( 19 ).

香蕉是有时被称为完美的food for athletes. This is largely due to their content of easily digested carbs, as well as the minerals potassium and magnesium, both of which act as electrolytes ( 20 ).

在剧烈运动期间，您会因汗水而失去电解质。出汗后，用钾和镁补充身体，例如吃香蕉，可能会减少与运动有关的肌肉痉挛和疼痛（（ 20 ).

However, specific research on the effects of bananas on exercise performance, cramping, and exercise recovery is lacking.

然而，香蕉在之前，期间和运动后。

Bananas are not only incredibly healthy but also one of the most convenientsnack foods大约。

They make a great addition to yogurt, cereal, and smoothies, and they work a treat as a topping on whole grain toast with peanut butter. You can even use them in place of sugar in your baking and cooking.

Bananas are likewise incredibly easy to eat and transport. They’re usually well tolerated and easily digested. All you need to do is peel them, and you’re good to go.

Bananas are a popular fruit with many potential health benefits.

由于纤维和抗氧化剂含量，它们可能会增强您的消化和心脏健康。另外，它们可能会支持减肥，因为它们的卡路里，营养密度和填充量相对较低。

成熟，黄色的香蕉和未成熟的绿色香蕉can satisfy your sweet tooth and help keep you healthy.

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立即尝试：I love using bananas to make healthy treats for my kids.

You can make the easiest, most delicious pancakes by combining one mashed banana with two beaten eggs and cooking the mixture just like you would any other pancake batter. Add some quick oats to the batter for extra fiber and bulk.

If you freeze banana slices, you can use a high powered blender to blend them with some cocoa powder to make chocolate “nice cream.”

我还将过熟香蕉与未加糖的苹果酱，燕麦，牛奶，发酵粉和甜味剂（如龙舌兰花蜜或枫糖浆）结合在一起，制作面糊，以制成简单的烤燕麦片。