Banana Smoothies and Their Surprising Health Benefits

banana smoothies

Are you one of those people who love bananas? If yes, then great! Your system has probably enjoyed all the benefits it could muster from this superfood to keep you active and healthy.

However, if your palate does not approve of this staple food, consider looking at the health benefits of bananas and learn how you can incorporate them into your diet.

Bananas are a versatile fruit as you can mix them with your go-to snacks and meals. You can blend them with other nutritious ingredients and make a banana smoothie to drink, or you can purely chew them as a sweet course at the end of every meal. Whatever way you prefer to enjoy bananas, there is a lot more to them than their associations with monkeys, minions, and slapstick comedy.

This article contains a list of science-based health benefits of bananas and recipes with superfoods that taste best once mixed into a smoothie. Of course, you can acquire all these without hurting your time and pocket as bananas are cheap and easy to prepare.

More Than Just A Curvy Yellow Fruit

Besides being yellow, bananas also have other varying colors, shapes, sizes, and tastes. For the record, there are over 1,000 varieties of bananas around the world. However, half of them are inedible.

Several types of bananas can distinctly satisfy your needs. For example, if you seek a snack that will satiate your hunger and fill you up instantly, a green banana variety is the way to go. But if you are on a hunt for ones that will meet the demands of your sweet-tooth, a brown banana is an ideal grab. Additionally, if you are looking for an easy to ingest variety, the sought-after yellow or spotted ones that are commonly available in local markets can be a probable winner. For smoothie lovers, these are the types generally used in a banana smoothie.

These are just some of their wonders. Read up for other countless benefits they can extend to your system once you give them a shot!

Bananas for Heart Health

Bananas are high in potassium and low in sodium. Potassium is essential to regulate your heartbeat and blood pressure. According to the FDA, the right amount of these nutrients can save you from a heart attack and stroke.

Bananas for Weight Loss

The fibrous components found in a single banana meet the 10% amount that your body needs to keep your digestive system healthy. This superfood can also leave you satisfied without overeating as its healthy fibre curbs your appetite. When paired with proper exercise, this can help your body burn fats, too! Besides that, its high-resistant starch resists the digestion process to support your gut health and control blood sugar.

Bananas for Stress and Anxiety

Serotonin is a significant brain chemical because it boosts your mood and stabilizes your emotions. Bananas are rich in tryptophan, a substance that vitamin B6 converts to serotonin to create a communication between the brain cells and nervous system.

If you want to minimize your energy usage at night while regulating your sleep-wake cycle, a banana smoothie bowl can give you the comfort you need.

Additionally, if your sleep gets disrupted by nighttime cramps, which happens most often to pregnant women, the magnesium and potassium found in bananas can be of help. These nutrients can help you achieve the kind of rest you deserve as it helps relax the muscles and lowers your stress and anxiety levels.

Bananas for Diabetes

Being mindful of what to include in a meal is crucial for diabetic people. Fruits and vegetables are essential nutrients, but mindfulness is needed to distinguish what will work best because some may bring more harm than good. A moderate intake of bananas is advisable because it has a lower glycemic index (GI), unlike other popular fruits such as watermelon and pumpkins.

Nutritionists recommend this ingredient for an easy-to-digest banana smoothie without milk because aside from its GI level, its fibre content also lowers blood sugar spikes that may lead to further complications, such as heart disease, blindness, and kidney failure.

Bananas for Energy

Bananas are acknowledged as food for athletes because they are useful in restoring energy before, during, and after workouts. Fructose, which is the natural sugar in bananas, produces glucose that is needed to fuel the brain, paramount to energy production.

A large banana contains 16.6 grams of sugar that, when taken after an exercise, can help replenish your energy. Additionally, the iron and vitamin C in this superfood is vital to ensure the flow of oxygen and support your immune system, particularly during strenuous activities.

Amp Up Your Banana Smoothie

Besides the health benefits, bananas are flexible enough to give an extra boost to your drink, especially if you are a smoothie fanatic. You can customize your banana smoothie

Peanut Butter Banana Smoothie

Adding peanut butter to your banana smoothie will not only heighten its flavour, but its nutrition content as well. Peanuts contain oleic acid that helps maintain your good cholesterol levels, blood sugar, and blood pressure.


  • 2 bananas, broken into chunks
  • 2 cups of milk
  • ½ cup peanut butter
  • 2 tablespoons honey, or to taste
  • 2 cups of ice cubes


Toss all ingredients into the blender until you achieve your desired consistency.

Mango Banana Smoothie

Among other superfoods, mangos also offer loads of vitamins and minerals that guard your system against potential diseases. Its inclusion in your banana smoothie with yogurt can help you kickstart your day.


  • 2 mangos - peeled, seeded, and sliced
  • 2 bananas
  • 2 cups vanilla yogurt
  • 2 cups of milk


  1. Toss all ingredients into the blender until smooth.

Chocolate Banana Smoothie

If you want to grace your palate with chocolates that don’t have much sugar and saturated fats, this recipe is for you. This staple drink tastes like a milkshake. Perfect to appease the fussy appetite of your little ones as well! The cocoa powder in this banana smoothie has theobromine needed to reduce inflammation, protecting you from potential high-risk diseases.


  • Bananas
  • Nut milk of choice
  • Unsweetened cocoa powder
  • Honey (optional)


  1. Freeze your bananas ahead of time.
  2. Toss all ingredients into the blender until you achieve your desired taste and consistency.

Bananas as Your Health Ally

This humble fruit indeed has proved its health benefits enough to become a staple in your diet.

Undoubtedly, bananas are nourishing. They can also be even more delectable when blended at your convenience.

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