​​Bananas — aka the yellow-peeled fruit that sits on your kitchen counter until it’s way too brown — are a pretty controversial fruit. Many people avoid bananas because they’re naturally high in carbohydrates and sugars when compared to most other fruits. Yes, bananas are one of the higher-sugar fruits you can eat, but that doesn’t mean you should toss them aside.

Read on for some convincing reasons to make bananas a recurring staple in your diet.

Benefits of eating bananas

1. Bananas are rich in the electrolyte potassium. Bananas are an excellent source of potassium, a mineral that’s essential for many bodily functions. “One of the main reasons we need potassium is to regulate fluid balance in our bodies,” says Jen Silverman, nutritionist and holistic health coach. “Potassium has also been shown to lower blood pressure, strengthen bones, and promote proper muscle function.”

2. Bananas are high in fiber for healthy digestion and metabolism.“Bananas contain soluble fiber, which swells like a sponge in the stomach giving food a jelly-like bulk that makes you feel full,” says Tanya Zuckerbrot M.S., R.D., founder of F-Factor. “Soluble fiber also supports blood glucose levels, supports your body with sustained energy, and helps you have regular bowel movements.”

One reason many people might feel constipated when eating bananas is that fiber needs water to do its job — eating a fiber-rich diet requires drinking at least 1.5 to 2 liters of water per day. “Unripe bananas — those greenish-yellow in color — can cause constipation, while ripe[r] bananas can relieve it,” Silverman says.

3. Bananas provide plenty of vitamin B6. Zuckerbrot also notes that, among other benefits, this yellow fruit is a great source of vitamin B6. One medium-sized banana can provide about a fifth of your daily vitamin B6 needs, which is significant for many functions in the body, including metabolism.

4. Bananas are a natural, healthy source of carbs — excellent for workout energy and recovery.“Bananas are a good source of carbohydrates and will provide fuel for workouts,” Zuckerbrot explains. “They also may help reduce exercise-related muscle cramps and soreness.” Zuckerbrot points to a study published in the Journal of Proteome Research in which, after fasting overnight, 20 male cyclists drank only water with pears or bananas before cycling at high intensity the next day. Those who drank water with fruit experienced a 50% faster recovery than those who only drank water with no fruit; they were also faster and had more energy.

5. Bananas are affordable and accessible. If you’re on a budget, bananas are an affordable fruit option because you can easily opt for non-organic. “They have a thick peel to help protect the edible part from pesticides,” explains functional medicine expert Will Cole, IFMCP, DNM, D.C.

How to eat more bananas

“My favorite way to enjoy bananas is in a batch of overnight oats. I take 1 cup of rolled oats, 3/4 cup of almond milk, half a banana, 1 teaspoon flax seeds, [and] 1 teaspoon cinnamon, and mix them together in a mason jar to make a delicious morning or afternoon treat,” Silverman says. Another option is to slice bananas on a rice cake or piece of toast with peanut butter. Silverman also likes to use bananas in a smoothie to add natural creaminess and sweetness.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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