Bananas are one of the most popular fruits in the world. They are highly nutritious and an excellent source of potassium, vitamin B6, vitamin C, fiber, and several antioxidants. Due to their impressive nutrient profile, bananas have been linked to several health benefits, including improved heart health, better digestion, and lower blood pressure. More recently, some have claimed that bananas have anti-aging properties as well. But is there any truth to the claims that bananas can slow aging? In this article, we’ll take an in-depth look at the evidence.
Bananas nutrition facts
Here is an overview of the nutrition facts for bananas:
| Nutrient | Amount in 1 medium banana |
|---|---|
| Calories | 105 |
| Carbs | 27 grams |
| Fiber | 3 grams |
| Potassium | 422 mg |
| Vitamin B6 | 0.5 mg |
| Vitamin C | 10 mg |
| Magnesium | 34 mg |
As you can see, bananas provide a variety of important vitamins, minerals, and antioxidants. But which of these nutrients actually impact aging? Let’s take a closer look.
Key anti-aging nutrients in bananas
When it comes to anti-aging, bananas contain 3 key nutrients of interest:
Potassium
Bananas are one of the best dietary sources of potassium. A medium banana provides about 422 mg of potassium, or 12% of the RDI.
Potassium helps regulate fluid balance, muscle contractions, and nerve signaling. Getting enough potassium is also linked to reduced blood pressure and decreased risk of stroke – two huge benefits for healthy aging (1).
Vitamin B6
Bananas also provide vitamin B6, supplying about 0.5 mg or 28% of the RDI per medium banana (2).
Vitamin B6 plays important roles in immune function, brain development, and hemoglobin production (3). It’s also required to make certain neurotransmitters that regulate emotions.
Some research shows that vitamin B6 deficiency is linked to higher levels of inflammation, a key driver of aging (4).
Antioxidants
Bananas contain several antioxidants, including vitamin C, catechins, and dopamine (5).
These compounds help neutralize harmful free radicals and may protect against chronic disease. As you age, cumulative damage from oxidative stress significantly raises the risk of conditions like heart disease, cancer, and neurodegeneration (6).
The antioxidants in bananas can help mitigate this damage and support healthy aging.
Do bananas slow aging? The research
So bananas definitely provide key nutrients involved in aging – but does simply eating bananas actually impact the aging process? Let’s review what the research says.
May promote heart health
Heart disease is the leading cause of death worldwide. Bananas’ potassium, antioxidants, and fiber content may help reduce several heart disease risk factors.
In one study in women, eating bananas 2–3 times per week as part of a low-sodium diet lowered blood pressure by an average of 10% (7). High blood pressure is a major risk factor for heart attacks and strokes.
The fiber in bananas has also been linked to lower cholesterol levels (8). High cholesterol causes plaque buildup in arteries, raising heart disease risk.
Thanks to their nutrient profile, bananas may support heart health – one of the most important factors for healthy aging.
May benefit digestion
Bananas contain prebiotics, which act as fuel for beneficial gut bacteria. They may improve digestive regularity and protect against ulcers (9, 10).
Healthy digestion is crucial as you get older. An unhealthy gut microbiome has been linked to inflammation, heart disease, arthritis, obesity, and even Alzheimer’s disease (11, 12, 13).
May improve insulin sensitivity
Insulin resistance causes blood sugar to remain elevated, increasing the risk of diabetes. It also appears to accelerate aging (14).
Unripe bananas contain resistant starch, which may increase insulin sensitivity and reduce blood sugar levels (15).
A study in obese women found eating unripe banana flour for 4 weeks lowered fasting blood glucose by over 10%, on average (16).
Improving insulin sensitivity may help ward off chronic disease and support healthy aging.
May benefit vision
Bananas provide vitamin A, a nutrient essential for eye health. Just one banana covers 11% of your daily vitamin A needs (17).
Vitamin A deficiency is one of the leading causes of blindness worldwide (18). It’s been linked to poor night vision and dry eyes (19).
Due to their vitamin A content, bananas may help preserve vision into older age. However, more studies are needed on bananas specifically.
Other possible benefits
Here are some other ways bananas may benefit health with age:
– The dopamine in bananas acts as an antioxidant and anti-inflammatory in the brain (20). This may protect brain function as you age.
– Vitamin B6 in bananas helps make red blood cells, which carry oxygen throughout your body (21). Anemia risk rises with age, so bananas may promote healthy blood cell function.
– Bananas provide tryptophan, which stimulates serotonin production (22). Serotonin boosts mood and potentially preserves memory and cognition (23).
– Bananas may improve kidney health due to their potassium content (24). Kidney function tends to decline with age.
However, these potential benefits need more direct research.
Downsides of bananas for anti-aging
Despite their many benefits, there are some potential downsides to eating bananas for anti-aging:
– Bananas have a high glycemic index, around 51–72 depending on ripeness (25). This means they may spike blood sugar levels. Post-meal blood sugar spikes can accelerate aging.
– Bananas are fairly high in calories and carbs compared to other fruits. Excess intake may contribute to obesity and diabetes risk.
– Bananas lack vitamin E, an antioxidant that may help prevent cognitive decline and Alzheimer’s disease (26). Other fruits have more vitamin E.
– The main antioxidant in bananas (dopamine) may interact with MAO inhibitors, a type of antidepressant medication (27). This may raise blood pressure. Those on MAO inhibitors should limit banana intake.
To maximize benefits, bananas are likely best consumed in moderation as part of a balanced, healthy diet.
Do bananas help with wrinkles?
Some claim that eating bananas or applying them topically can reduce wrinkles and fine lines. This is mainly attributed to their antioxidant content.
However, no studies have directly tested the effects of bananas on wrinkles. Stopping wrinkles altogether seems unlikely, but their antioxidants may help slow collagen breakdown to some degree.
If you do use banana on your skin, be sure to patch test first. Banana can trigger allergies in those with sensitivities.
Can bananas reverse gray hair?
Melanin gives hair its color. Your body produces less melanin as you age, causing graying hair.
Some believe bananas reverse gray hair due to their copper content. Copper helps your body produce melanin (28).
However, there’s no evidence that simply eating bananas can reverse gray hair once it’s already present. Bananas likely only help prevent nutrient deficiencies that impact melanin production early on.
True gray hair reversal requires reactivating dormant melanocyte stem cells in the hair follicle. This is not something bananas can do.
Do bananas help you live longer?
Research shows that those who eat more fruits and vegetables live longer on average (29). Bananas do provide essential vitamins, minerals, antioxidants, and fiber.
By supporting better heart health, digestion, blood sugar control, and more, bananas may help promote lifespan in those who eat them regularly.
However, bananas themselves have not been directly linked to increased longevity. More research is needed before concluding bananas specifically help you live longer.
Key takeaways
Here are the key takeaways on whether bananas are anti-aging:
– Bananas contain beneficial nutrients like potassium, vitamin B6, and antioxidants. These nutrients play key roles in reducing age-related disease risk.
– Research suggests bananas may promote heart health, improve digestion, increase insulin sensitivity, and support vision – all important for healthy aging.
– Potential anti-aging benefits of bananas also include supporting brain function, blood cell health, mood, and kidney function. More research is needed on these specific benefits.
– Bananas are high on the glycemic index, so they may spike blood sugar. Portion control is important, even for healthy foods.
– Bananas are unlikely to directly reverse visible signs of aging like wrinkles and gray hair on their own. Their nutrients may slow aging processes like collagen breakdown, but not necessarily reverse them.
– Overall, bananas may help support longevity as part of a balanced, healthy diet. But they are not a magic anti-aging food. The best approach is eating bananas in moderation alongside a variety of other fruits, veggies, protein, healthy fats, and whole grains.