Banana Benefits for Bikers

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by Craig Lepkowski, PCI #1180-B/EMSCI #272-B
Lake Forest (IL) Police Department
IPMBA Secretary

I recently attended a Valor for Blue training session on the subject of Officer Safety and Wellness. Among the topics presented were diet and exercise. For (hopefully) obvious reasons, IPMBA stresses the importance of a well-balanced diet and moderate exercise to public safety cyclists.

Part of the training involved a Train-the-Trainer session during which attendees were paired up and required to conduct a 10-minute presentation – much like the IPMBA Instructor Course. My partner and I chose to focus on the diet presentation from the previous day. We both agreed that it doesn’t take a genius to understand why it is important for public safety personnel to maintain a healthy, physically fit lifestyle.

We attempted to “appeal” to our classmates and bring a little fun to the presentation by deviating from the same old lectures about improving our diets and increasing our exercise, instead focusing on one of America’s favorite foods: the “humble” banana. Expanding on our presentation, I thought an article espousing the benefits of the most widely eaten fruit would help even the most nutrition-averse take a tiny step towards developing healthy dietary habits. Americans eat more bananas than apples and oranges combined – and for good reason!

You’ll build lean muscle and recover faster.

Bananas are often referred to as the “perfect food” for athletes, mainly due to their mineral content and easily digested carbs. Eating bananas may help reduce exercise-related muscle cramps and soreness, which affect up to 95% of the general population. The reason for the cramps is basically unknown; however, studies have provided mixed findings about bananas and muscle cramps. Some athletes find them helpful, while others experience no benefit. That being said, bananas have been shown to provide excellent nutrition before, during, and after endurance exercise (Bjarnadottir).

You’ll feel happier because you’ll have less stress and anxiety and you’ll sleep better.

According to Laura Flores, a San Diego-based nutritionist, bananas can be helpful in overcoming depression “due to high levels of tryptophan, which the body converts to serotonin, the mood-elevating brain neurotransmitter” (Szalay). They contain Vitamin B6, which can also help you sleep well, and magnesium, which helps to relax muscles. The tryptophan in bananas is well-known for its sleep-inducing properties. Bananas aren’t just shaped like smiles; they promote them, because they contain vitamin B9, a.k.a. folate, a nutrient that may fight depression by boosting a substrate that has antidepressant properties. Bananas also have norepinephrine, which regulates our ‘fight or flight’ response, which helps to regulate stress. They’re an optimal, natural, real-food way to promote positive moods and help to prevent depression,” according to Cassie Bjork, RD, LD of Healthy Simple Life (Editors).

You’ll look less bloated because you’ll digest food more easily and you’ll be more regular.

A 2017 meta-analysis published by Prilozi Section of Medical Sciences suggested that unripe green bananas offer some health benefits. They may help with controlling gastrointestinal problems such as diarrhea and ulcers, and may lower cholesterol and blood pressure (Szalay).

You’ll lose weight because you’ll start burning fat, have fewer cravings, and feel full faster.

Bananas may help with weight loss. They are low in calories, high in nutrients and fiber, and may have appetite-reducing effects. Each banana contains only about 90-110 calories and consists almost exclusively of water and carbs (“the most important nutrient for physical activity, including cycling” – Complete Guide, p. 139). Bananas contain very little protein and almost no fat. The carbs in unripe (green) bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

Bananas are loaded with fiber, both soluble and insoluble. The soluble fiber has the tendency to slow digestion and keep you feeling full for a longer time. This is why bananas are good for breakfast; you can start about your day without having to worry about your next meal. They may also reduce appetite by slowing stomach emptying. One recent study found that women who ate one banana twice daily as a pre-meal snack for 60 days reported a 50% reduction in belly-bloat. The fruit increases bloat-fighting bacteria in the stomach, and it’s also a good source of potassium, which can help reduce fluid retention. Bananas have 12 mg. of choline, a fat-blasting B vitamin that acts directly on the genes that cause fat storage in the abdomen (Editors).

You’ll have more energy.

For replenishing energy and electrolytes, bananas can be more effective than sports drinks. A 2012 study published in PLOS ONE looked at male athletes competing in long-distance cycling races. They compared athletes refueling with Gatorade every 15 minutes to athletes refueling with a banana and water. The athletes’ performance times and body physiology were the same in both cases, but the banana’s serotonin and dopamine improved the banana-consuming athletes’ antioxidant capacity and helped with oxidative stress, improving their performance (Szalay).

Bananas contain three natural sugars – sucrose, fructose and glucose – and are a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack, and before and after sports. There’s a reason marathoners grab bananas before, during, and after the race: bananas are rich in glucose, the most easily digestible source of sugar. Eating one post-workout helps to quickly replenish energy stores that are depleted during a tough sweat session (Editors).

Your blood pressure lowers and your blood gets stronger.

Bananas are a good dietary source of potassium and magnesium, two nutrients that are essential for heart health. Research has shown that the nutrient levels rise in bananas as they ripen. Bananas with dark spots appear to be eight times more effective in enhancing the power of white blood cells than green-skin bananas, according to a 2009 study published in Food Science and Technology Research. White blood cells fight infections from bacteria, fungi, viruses, and other pathogens. A 2017 animal study conducted by researchers at the University of Alabama found that the potassium in bananas is also linked to arterial effectiveness; the more potassium you consume, the less likely your arteries are to harden (Szalay).

Your vision will improve.

Even though bananas don’t have vitamin A (which is good for eye health), they contain three different types of carotenoids that the body converts into vitamin A. Like other fruits, bananas can help prevent macular degeneration, an incurable condition, which blurs central vision (Szalay).

Your body will fight disease and battle cancer.

Bananas are chock-full of all kinds of nutrition. They are loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body. Eating a banana several times a week may reduce the risk of kidney disease by up to 50%. Some evidence suggests that moderate consumption of bananas may be protective against kidney cancer. A 2005 Swedish study found that women who ate more than 75 servings of fruits and vegetables a month cut their risk of kidney cancer by 40 percent, and that bananas were especially effective. Women eating four to six bananas a week halved their risk of developing kidney cancer.

Bananas may be helpful in preventing kidney cancer because of their high levels of antioxidant phenolic compounds (Szalay).

Bananas are one of the best fruit sources of vitamin B6.

Vitamin B6 from bananas is easily absorbed by your body, and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs. Vitamin B6 helps your body produce red blood cells, metabolize carbohydrates and fat (turning them into energy), metabolize amino acids, remove unwanted chemicals from your liver and kidneys, and maintain a healthy nervous system (Jasni).

Bananas are respectable sources of vitamin C.

You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs. Vitamin C helps your body protect against cell and tissue damage, absorb iron, and produce collagen (the protein which holds your skin, bones and body together). It also supports brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress and pain (Jasni).

Bananas are good sources of manganese and magnesium.

Manganese is good for your skin. One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against damage. Also, as a good source of magnesium, bananas can help with muscle contraction and relaxation as well as protein synthesis, which increases lean muscle mass. Magnesium intake helps boost lipolysis, a process by which your body releases fat from its stores – another way bananas may assist in weight loss (Jasni).

Potassium in bananas is good for your blood pressure, heart, and muscle health.

A medium-sized banana provides 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. Bananas have low salt content and high potassium content, properties which are ideal for those trying to maintain a healthy blood pressure. The low sodium and high potassium combination helps to control high blood pressure and regulate your heartbeat (Jasni). A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risk of heart disease. As an electrolyte, potassium helps your muscles recover from a workout, strengthens their development, and allows you to work out more (Bjarnadottir).

Bananas contain carotenoids.

Even though bananas have no vitamin A, they can still help alleviate vitamin A deficiency. They’re rich in three different types of carotenoids (pro-vitamin A carotenoids, beta-carotene and alpha-carotene) that the body converts into vitamin A. According to an article in the Food and Nutrition Bulletin, foods containing high levels of carotenoids have been shown to protect against chronic disease, including certain cancers, cardiovascular disease, and diabetes (Editors).

Bananas are good for the gut.

Bananas can aid digestion and help alleviate gastrointestinal issues. Bananas can ease constipation, stomach ulcers, and heartburn. A medium banana provides about 3 grams (10-12%) of your daily fiber needs. Soluble and insoluble fibers play an important role in your health. Soluble fiber helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fiber adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.

Bananas contain two types of fiber: pectin and resistant starch, which is found in unripe and newly-ripened bananas. Resistant starch escapes digestion and ends up in the large intestine, where it becomes food for the beneficial gut bacteria. Some cell studies propose that pectin may help protect against colon cancer (Bjarnadottir).

They’re an excellent source of prebiotics, non-digestible carbohydrates that act as food for good gut bacteria (probiotics), and improve digestion – because they contain the unpronounceable fructooligosaccharides, a cluster of fructose molecules that lead to better gastrointestinal health (Szalay).

There are some risks associated with banana consumption.

In general, when eaten in moderation, there are no significant side effects associated with eating bananas. However, there are some possible risks that need to be mentioned. Some people are allergic to bananas and may experience symptoms in the mouth and throat such as itching, hives, swelling and wheezing (Ware).

Bananas may trigger migraines in some people. People who often experience migraines are advised to eat no more than half a banana daily (Ware). Eating the fruits in excess may trigger headaches and sleepiness, Flores said. She said that such headaches are caused by “the amino acids in bananas that dilate blood vessels.” Overripe bananas contain more of these amino acids than other bananas. “Bananas can also contribute to sleepiness when eaten in excess due to the high amount of tryptophan found in them,” she said. Magnesium also relaxes the muscles – another sometimes-benefit, sometimes-risk (Szalay).

Bananas are a sugary fruit, so eating too many and not maintaining proper dental hygiene practices can lead to tooth decay. They also do not contain enough fat or protein to be a healthy meal on their own, or an effective post-workout snack.

Eating bananas becomes significantly risky only if you eat too many. The USDA recommends that adults eat about two cups of fruit a day, or about two bananas. If you eat dozens of bananas every day, there may be a risk of excessively high vitamin and mineral levels. And eating too much fiber can lead to bloating, gas, and stomach cramps.

The University of Maryland Medical Center reported that potassium overconsumption can lead to hyperkalemia, which is characterized by muscle weakness, temporary paralysis and an irregular heartbeat. It can have serious consequences, but you would have to eat about 43 bananas in a short time for any symptoms of hyperkalemia to occur.

According to the NIH, consuming more than 500 milligrams of vitamin B6 daily can possibly lead to nerve damage in the arms and legs. You would have to eat thousands of bananas to reach that level of vitamin B6 (Szalay).

Bananas are easy to add to your diet.

Not only are bananas incredibly healthy, they are also one of the most convenient snack foods. Bananas make a great addition to your breakfast yogurt, cereal or smoothie. They can replace sugar in some baking and cooking (Bjarnadottir).

Like applesauce, ripe mashed bananas can be used in baked goods to replace oil or butter. Mashed bananas lend a moist, naturally sweet flavor to muffins, cookies and cakes (Ware).

Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel. Bananas are incredibly easy to eat and transport. They are usually well tolerated and easily digested, and simply have to be peeled and eaten (Bjarnadottir).

Alternate Uses for Bananas

· Rub bug bites or hives with the inside of the banana peel to relieve itching and irritation.

· Remove a wart by placing the inside of a piece of banana peel against the wart and taping it in place.

· Rub the inside of a banana peel on your leather shoes or handbag and polish with a dry cloth for a quick shine.

· Eat a banana to lower the body temperature and cool you during a fever or on a hot day.

· Quitting smoking? Bananas contain high levels of B-vitamins as well as potassium and magnesium to speed recovery from the effects of withdrawal (Colquhoun).

Miscellaneous Banana Facts

· Bananas may have been the world’s first cultivated fruit. Archaeologists have found evidence of banana cultivation in New Guinea as far back as 8000 B.C.

· The banana plant is classified as an arborescent (tree-like) perennial herb, and the banana itself is considered a berry. A bunch of bananas is called a hand; a single banana is a finger.

· There are almost 1,000 varieties of bananas, according to the Food and Agriculture Organization of the United Nations (FAO). Nearly all the bananas sold in stores are cloned from just one variety, the Cavendish banana plant, originally native to Southeast Asia. The Cavendish replaced the Gros Michel after that variety was wiped out by fungus in the 1950s. The Gros Michel reportedly was bigger, had a longer shelf life and tasted better. The Cavendish are resistant to the fungus that killed off the Gros Michel, but they are susceptible to another fungus and may face the same fate within the next 20 years, botanists say.

· Botanically, there is no difference between plantains and bananas. But in general use, “banana” refers to the sweeter form of the fruit, which is often eaten uncooked, while “plantain” refers to a starchier fruit that is often cooked before eating.

· Ecuador is the leading producer of bananas worldwide, followed by the Philippines. Bananas are produced in other tropical and subtropical areas of Asia, Africa, and the Americas, as well as the Canary Islands and Australia (Szalay).

Craig has enjoyed riding at his department for many years and was honored to assist with the development of the department’s bike unit. Impressed with the IPMBA Course he attended in 2009, he attended the Instructor Course in 2010 and has enjoyed teaching bike skills ever since. Never one to say “no”, Craig was elected to the IPMBA Board in 2013 and is currently serving as Secretary. He can be reached at lepkowsc@cityoflakeforest.com.

References and Citations

Bjarnadottir, Adda (June 2017). 11 Evidence-Based Health Benefits of Bananas, HealthLine. http://www.healthline.com/nutrition/11-proven-benefits-of-bananas.

Borah, Plavaneeta (August 2018). 7 Wonderful Benefits of Banana: How to Include the Fruit in Your Daily Diet, NDTV Food. https://food.ndtv.com/food-drinks/benefits-of-banana-how-to-include-the-fruit-in-your-daily-diet-1216006.

Almond, Heidi (October 2017). Top Ten Health Benefits of Bananas, LiveStrong. http://www.livestrong.com/article/505406-top-ten-health-benefits-of-bananas/.

Colquhoun, James (August 2012). 25 Powerful Reasons to Eat Bananas, Food Matters. http://www.foodmatters.com/article/25-powerful-reasons-to-eat-bananas.

Editors, Eat This, Not That. (November 2015). Benefits of Bananas - 21 Amazing Things that Happen to Your Body when You Eat Bananas. https://in.style.yahoo.com/post/132855486934/21-amazing-things-that-happen-to-your-body-when.

Jasni, Fadhlina (2016). 6 Good Reasons to Eat a Banana Today, HealthXchange. http://www.healthxchange.sg/food-nutrition/food-tips/good-reasons-eat-banana-today.

Makalintal, Bettina (April 2018). Everything You Never Knew You Wanted to Know About Bananas, Bicycling Magazine. http://www.bicycling.com/health-nutrition/a20055115/facts-about-bananas/.

Szalay, Jessie (October 2017). Bananas: Health Benefits, Risks & Nutrition Facts, Live Science. http://www.livescience.com/45005-banana-nutrition-facts.html.

Ward, Trevor (February 2016). In Praise of Bananas, Cyclist. http://www.cyclist.co.uk/in-depth/859/in-praise-of-bananas.

Ware, Megan (November 2017). Benefits and Health Risks of Bananas, Medical News Today. http://www.medicalnewstoday.com/articles/271157.php.