A lot of people have been asking us recently: “Are bananas good for eyesight“?
Well, this delicious fruit is a staple for many years.
But can it have such a huge impact on our vision?
Well – let's analyze its potential, as well as his top benefits for eyesight.
Note: This article includes references and studies on bananas and eyesight.
Are Bananas Good For Eyesight? (In A Nutshell)
Firstly – banana thrives in various tropical regions, especially in Southeast Asia.
It's a top favorite for a lot of people because it's delicious, nutritious and easy to eat.
But let's talk about its potential in our health most specifically its effects on eyesight.
Now – bananas are rich in β-carotene, which is responsible for vitamin A synthesis.
To dig deeper into this, vitamin A has several vision benefits:
- protects the cornea and retina
- improves vision and offers protection
In other words, bananas don't directly provide those benefits.
Instead -they supply the essential nutrients and precursors for a good eyesight.
In addition, banana offers several advantages for general health:
- its fiber and inulin content can improve digestive health
- promote heart health because it's rich in potassium
- its tryptophan can enhance mood and sleep
- its nutrition-rich characteristic promotes a better overall health
Again – while a banana is high in terms of nutritional value, you shouldn't add it to all of your meals.
I know it's obvious, but it's better to make sure you understand correctly…
The best way to use it in a balanced meal plan consisting of other healthy foods.
In this way, you can meet all of your body's nutritional requirements.
But don't count it all on bananas!
A high-quality eye supplement would help a lot more in terms of rapid vision improvement.
What Are Bananas?
As usual, let's start by looking at the basic info about bananas [1]:
- belongs to the family Musaceae where it got its scientific name, Musa acuminata
- the plant is native to Southeast Asia and various tropical regions worldwide
- technically, bananas are botanically classified as berries
- also, they can be described as curved elongated fruit
- some of the common varieties include cavendish, lady finger, red banana and plantain
Out of all the varieties above, the most popular on the market is the cavendish banana.
That's because of its creamy texture and sweet taste.
Also – it's simply the most available in all countries.
Now – just like any fruit, banana also comes with several benefits.
But in this article, let's give more attention to its impact in the following aspects:
- eyesight
- digestion
- heart
- mood and sleep
- overall health and well-being
So let's further explore the possibilities and potential of bananas below.
#1 – Supports Eyesight
First of all, having a healthy eyesight is very important to help us go by every day.
Now, here are some signs of vision declin/problems [2]:
- blurry vision
- dry eyes
- itching or burning sensation
- tearing or excess discharge
- glare or halos
- trouble adjusting to dark rooms
Now – bananas don't directly clear your eyesight problems.
But its components can improve your overall eye health [3]:
- β-carotene – protects the retina from photodamage [4]
- lutein – prevents age-related macular damage [5]
- potassium – reduces dry eyes and maintains film thickness
- Vitamins E and C- offer protection against damaging free radicals
As I already said – the β-carotene content of bananas is the precursor of vitamin A.
This vitamin plays an important role in protecting the cornea and producing certain eye pigments [6].
These pigments are crucial for the retina to work properly, so that you can see the full spectrum of light.
So that's why a deficiency in vitamin A can affect the performance of your eyes and can possibly lead to night blindness.
Lastly – lutein is also present in some varieties of bananas (mostly on their peel).
As we all know, it's an antioxidant that improves eye functions [7].
So overall – if you're looking for vision-friendly foods, I suggest you to try bananas.
They are packed with nutrients that support different processes involved in eye functions.
#2 – Promotes Digestive Health
As we all know, digestive discomfort is a pretty common issue experienced by many.
If it's not properly addressed, it can lead to several complications.
So before it becomes worse, here are the symptoms that you need to treat/prevent right away:
- loose bowel movement or diarrhea
- constipation, bloating or gas
- frequent stomach cramps
- urge to vomit or nausea
If you're looking for a fruit to include in your balanced meal, I encourage you to choose banana.
That's because it comes with major characteristics that can help with digestion [8]:
- banana is rich in soluble and insoluble fiber
- it also contains inulin (prebiotic)
Just so you know, fiber prevents constipation and diarrhea [9].
Also – it assists in the movement of food through the digestive system.
In addition, inulin is prebiotic so it can stimulate the growth of good gut bacteria [10].
Lastly, the vitamins and minerals present in bananas can help maintain a healthy gastrointestinal tract.
Overall – it's well-known that banana is good for digestion.
#3 – Improves Heart Health
In case you don't know, bananas are helpful in maintaining a healthy heart.
To give you an idea, here are the possible repercussions of your heart not being in its optimum state [11]:
- abnormal heart rhythms
- high blood pressure
- heart attack or failure
- high risks of stroke
- chest pain or angina
Now – bananas contain potassium, which is vital for heart health [12].
It has the potential to prevent the hardening of the arteries.
Also – an adequate intake of potassium has several benefits [13]:
- enhances the activity of insulin
- lowers bad cholesterol
- normalizes blood pressure
Just so you know, there are three major risk factors for heart disease and stroke.
They are diabetes, high blood pressure and bad cholesterol [14].
So by consuming foods high in potassium, you're actually helping your body avoid the risks.
But you should do your part too by avoiding unhealthy activities.
For example, smoking, it's a huge contributor to the said health condition.
Overall – bananas are not the only prevention for heart problems.
But due to its nutritional value, it's a good addition to your diet.
#4 – Enhances Mood And Sleep
There are days when we are not in the mood or we can't get a good sleep.
During those times, you might feel uneasy and it can manifest through several behaviors [15]:
- anger or frustration
- irritability or sadness
- sleepiness or stress
Well – did you know that bananas can also regulate your mood and sleep?
In case you still don't have an idea, here's how this fruit can help [16]:
- it contains tryptophan which is a precursor for melatonin and serotonin
- melatonin is a hormone that improves sleep and circadian rhythms [17]
- meanwhile, serotonin controls your mood and keeps you calm [18]
- bananas are also rich in magnesium which can induce sleepiness
As you can see, tryptophan is an important amino acid and is the highlight of this chapter.
Again – it's vital for the release of hormones responsible for sleep and mood.
So if you're craving a snack that can calm you and also make you sleepy, a banana is certainly a good option.
#5 – Nutrient-Rich Food Source
Lastly – banana is a nutrient-dense fruit and a lot of studies already backed that claim.
So to give you an insight, here are some of its important components that are essential for the body:
- manganese
- vitamin B6
- magnesium
- fiber
- potassium
- vitamin C
- antioxidants
- phytonutrients
Actually – the list can go on since it can be classified as one of the superfoods.
As we all know – vitamins, minerals and antioxidants support our immune functions.
In addition, they are important key players in several metabolic pathways.
Lastly – they are crucial for the synthesis of vital molecules that keep our body functioning well.
So eating bananas is surely helpful in protecting us against chronic diseases.
But even though the fruit alone is nutritious, keep in mind that it should be part of a balanced diet.
Simply because focusing on it alone will not work and can lead to deficiencies of other nutrients.
For example, the banana mono diet is dangerous for health.
Well – it's due to the fact that it can't provide all the needs of your body.
So with that, don't forget the importance of balanced meals and a healthy lifestyle.
Final Conclusion
Overall – bananas provide essential nutrients for overall eye health.
It contains β-carotene which enhances the production of vitamin A (the best vitamin for the eyes).
Although the effects are not direct, the fruit contributes to several mechanisms for eyesight improvement.
Besides that, bananas are also beneficial for other body needs:
- supports digestive health
- maintains healthy heart
- regulates mood and sleep
- improve overall health
Again, banana is rich in fiber and inulin which promote smooth digestion and a balanced gut microbiome.
Additionally – potassium-rich fruit can reduce the risk factors for heart disease.
Lastly, banana has the ability to improve your sleep and mood since it also contains the nutrient responsible for these effects (tryptophan).
Overall – this fruit is already famous because of its nutritional value.
However, it's important to remember that a well-rounded diet is still necessary for optimal health.
Simply because bananas alone cannot give you all your nutritional needs.
So if you want the best results, add it to your meal, have a healthy lifestyle and take a good eye supplement.
References:
1 – https://www.hsph.harvard.edu/nutritionsource/food-features/-bananas/
2 – https://www.health.harvard.edu/diseases-and-conditions/-eye-problem/
3 – https://academic.oup.com/fqs/article/2/4/183/-5164297/
4 – https://pubmed.ncbi.nlm.nih.gov/-33114699/
5 – https://www.ncbi.nlm.nih.gov/pmc/articles/-PMC6164534/
6 – https://www.aao.org/eye-health/diseases/-vitamin-A-deficiency/
7 – https://www.urmc.rochester.edu/encyclopedia/content/-Lutein/
8 – https://www.hopkinsmedicine.org/wellness-and-prevention/-Bananas/
9 – https://www.hsph.harvard.edu/nutritionsource/-fiber/
10 – https://www.sciencedirect.com/topics/-inulin/
11 – https://www.nhsinform.scot/heart-and-blood-vessels/-common-heart-conditions/
12 – https://www.heart.org/en/news/2022/04/20/-bananas/
13 – https://www.ncbi.nlm.nih.gov/pmc/articles/-PMC8101903/
14 – https://www.cdc.gov/chronicdisease/-heart-disease-stroke/
15 – https://www.betterhealth.vic.gov.au/health/-Mood-and-sleep/
16 – https://www.researchgate.net/publication/-322804793/
17 – https://www.nccih.nih.gov/health/-melatonin-what-you-need-to-know/
18 – https://www.healthdirect.gov.au/-Serotonin-controls-your-mood/
