Unpeel the colorful health benefits of bananas

Portable, easy to eat, and filled with health benefits, bananas are one of the world’s most commonly consumed fruits.

Yet despite their nutritiousness, some people shy away from them because of their relatively high sugar and carbohydrate content. But bananas have something for everyone. Let’s take a look at some of the health benefits that lie beneath the peel.

Good for heart health and more

The mild-tasting Cavendish banana is the main variety sold in the United States and Europe. It contains several nutrients, including potassium, fiber, vitamin B6, vitamin C and magnesium.

• With potassium, fiber and low-sodium, bananas are an important part of a heart-healthy diet. Potassium carries a small electrical charge that enables nerve cells to send out signals for the heart to beat regularly and for muscles to contract. Potassium also helps the body flush out extra sodium in the urine, and eases tension in blood vessel walls, which can help lower your blood pressure. Potassium may also lower your risk of stroke, as well as help your muscles work better and help keep your bones healthy as you age.

• Fiber can help keep your bowels working their best. It can also help ease inflammation, and help keep your cholesterol and blood pressure in check.

• Vitamin B6 helps with metabolism and immune system health, and also plays an important role in brain development during pregnancy and infancy.

• Vitamin C helps protect us from the damage caused by free radicals: reactions in our body to the food we eat, cigarette smoke, pesticides and other potentially harmful things. It also helps our immune systems work better, and can help us heal better.

Good for digestive health and the immune system

The peel color itself can tell you about bananas’ other benefits:

• Green (unripe) = more starch, less sugar, promotes gut health

  Green or unripe bananas contain two main types of fiber: pectin and “resistant starch,” which “resists” digestion in the small intestine and ends up in your large intestine where it becomes food for the beneficial bacteria in your gut. In general, the greener the banana, the greater the content of resistant starch. Some studies suggest that resistant starch and pectin may help safeguard against colon cancer.

  Resistant starch is absorbed slowly and doesn’t cause sharp rises in blood sugar. Resistant starch and pectin also increase the feeling of fullness after meals and help you feel less hungry.

• Yellow (ripe) = more sugar, less starch, nutritious and easy to digest

  The gradual ripening of a banana turns the peel from green to yellow — and resistant starch into sugar. This softer and sweeter banana is easier to digest, and with less starch to break down, your digestive system will soak up the nutrients quickly. Yellow bananas are also more developed when it comes to antioxidants, which your immune system will appreciate.

  As bananas continue to ripen and convert starch to sugar, they develop brown spots (“sugar freckles”). But these brown spots are also tiny immune system boosters. Spotted bananas are rich in antioxidants.

• Brown (really ripe) = bursting with antioxidants and sugar — and perfect for mashing

  The resistant starch is now practically all sugar in those mushy brown bananas you’re on the verge of throwing out. But don’t do it. Antioxidant levels in bananas increase as they age, so fully brown bananas are bursting at the seams with antioxidants. These soft, sweet bananas are ready to be mashed and added to your favorite banana bread, muffin or smoothie recipe!