By Jessie Szalay , Jeanna Bryner , Daisy Dobrijevic

wide variety of health benefits are associated with the curvy yellow fruit. Bananas are high in potassium and pectin, a form of fiber, said Laura Flores, a San Diego-based nutritionist. They can also be a good way to get magnesium and vitamins C and B6.

"Bananas are known to reduce swelling, protect against developing Type 2 diabetes, aid in weight loss, strengthen the nervous system and help with production of white blood cells, all due to the high level of vitamin B6 that bananas contain," Flores told Live Science.

"Bananas are high in antioxidants, which can provide protection from free radicals, which we come into contact with every day, from the sunlight to the lotion you put on your skin," Flores added.

"High salt intake increases blood pressure, which can lead to heart disease, while high potassium intake can help relax blood vessels and excrete sodium while decreasing blood pressure," according to the Harvard T.H. Chan School of Public Health.

Not only do bananas provide a slew of health benefits, but they are one of the world's most popular fruits. Global banana exports reached about 24.5 million tons (22.2 million metric tons) in 2020 according to a preliminary report by the United Nations. About half of them were imported by the United States and the European Union together. In the U.S., each person eats, on average, 13.4 pounds (6 kilograms) of bananas per year, according to the U.S. Department of Agriculture, making it Americans' favorite fresh fruit.

MENTAL HEALTH BENEFITS OF BANANA

Bananas can be helpful in overcoming depression "due to high levels of tryptophan, which the body converts to serotonin, the mood-elevating brain neurotransmitter," Flores said. Tryptophan is an essential amino acid that the body uses to help produce serotonin and melatonin — a compound that helps to regulate sleep, according to MedlinePlus.

Plus, vitamin B6 can help you sleep better, and magnesium helps to relax muscles.

BANANAS CAN AID DIGESTION AND WEIGHT LOSS

Bananas are high in fiber, which can help keep you regular. One banana can provide nearly 10% of your daily fiber requirement. Vitamin B6 can also help protect against Type 2 diabetes and aid in weight loss, according to Flores. In general, bananas are a great weight-loss food because they taste sweet and are filling, which helps curb cravings.

Bananas are particularly high in resistant starch, a form of dietary fiber. A 2017 review published in Nutrition Bulletin found that the resistant starch in bananas may support gut health and help to control blood sugar. Resistant starch increases the production of short-chain fatty acids in the gut, which are necessary to gut health.

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 with athletes refueling with a banana and water. Researchers saw that the athletes' performance times and body physiology were the same in both cases. But the banana's serotonin and dopamine improved the athletes' antioxidant capacity and helped with oxidative stress, improving performance overall.

Bananas may not be overflowing with calcium, but they are still helpful in keeping bones strong. According to a 2009 article in the Journal of Physiology and Biochemistry, bananas contain an abundance of fructooligosaccharides. These are non-digestive carbohydrates that encourage digestive-friendly probiotics and enhance the body's ability to absorb calcium.

Some evidence suggests that moderate consumption of bananas may be protective against kidney cancer. A Swedish study published in 2005 in the International Journal of Cancer found that women who ate more than 75 servings of fruits or vegetables per month cut their risk of kidney cancer by 40%, 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.