We are often asked ‘how much potassium is in a banana?’ Well, the average Chiquita banana contains about 422 mg of potassium (a little less than ½ a gram), making bananas a potassium superfruit—that’s 13% of the daily-recommended amount of potassium from only one Chiquita banana!
And did you know that the potassium in bananas stimulates your muscles, nerves and brain cells, and as a bonus, can also help reduce blood pressure and risk of stroke.
Get the Potassium You Need – Recommended Amounts per Age Group
With all of the incredible benefits of potassium in bananas, it’s no wonder the Chiquita banana is one of the first solid foods new moms feed their babies. The Food and Nutrition Center of the Institute of Medicine has recommended the following potassium amounts per day for infants, children and adults.
(1 banana = 0.422g of potassium)
|Potassium for Infants:|
|0-6 months:||0.4 grams a day (g/day)|
|7-12 months:||0.7 g/day|
|Potassium for Children and Adolescents:|
|1-3 years:||3.0 g/day|
|4-8 years:||3.8 g/day|
|9-13 years:||4.5 g/day|
|14-18 years:||4.7 g/day|
|Potassium for Adults:|
|Age 19 and older:||4.7 g/day|
- Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin — the happy-mood brain neurotransmitter.
- Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
- Protect against muscle cramps during workouts and night time leg cramps by eating a banana.
- Counteract calcium loss during urination and build strong bones by supplementing with a banana.
- Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.
- Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.
- Strengthen your blood and relieve anemia with the added iron from bananas.
- High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.
Eating Bananas Aids
- Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.
- Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel. They also produce digestive enzymes to assist in absorbing nutrients.
- Constipated? High fiber in bananas can help normalize bowel motility.
- Got the runs? Bananas are soothing to the digestive tract and help restore lost electrolytes after diarrhea.
- Bananas are a natural antacid, providing relief from acid reflux, heartburn, and GERD.
- Bananas are the only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of the stomach against corrosive acids.