Mental Wellness And Mood Uplifting With Bananas

  • Catrin Emily JonesBachelor of Science - BS, Psychiatric/Mental Health Nurse/Nursing, Swansea University

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Introduction

As some people may believe, the term ‘mental wellness’ does not solely refer to an absence of mental health issues. According to the World Health Organisation (WHO), mental wellness is a state of wellbeing that is defined by a person’s ability to:

  • Cope with the stress of everyday life
  • Realise their personal capabilities
  • Learn and work well
  • Productively contribute to their community

Due to these contributing factors, mental wellness for many people is used more as an umbrella term that encompasses their potential to live a life that is as fulfilling as possible. It is proposed that you can achieve and maintain mental wellness by taking care of the physical, mental and social aspects of your life.1

Of course, the definition of life satisfaction differs between every person. While this list is not exhaustive, here are some core domains that are generally considered to add to a “good” life:3,4

Bananas: a natural remedy for enhancing mental wellness and uplifting mood

It is recommended for people to eat at least five daily portions of fruit and vegetables to have a balanced diet. This in turn is taking care of your mental as well as your physical health.5 This article will explore the reasons for this by focusing on the particular health benefits of the banana.

The banana is a crop that is primarily grown around the world for its fruit.6 Did you know that it serves both medicinal and nutritional values? Indeed, bananas are filled with vitamins7 and nutrients, the latter of which are substances that are essential for promoting health and growth.8 Bananas are also a great source of energy for the eater, as they typically contain more calories and sugar in comparison to other fruits.9

On top of that, were you aware that the endocarp (the “body” of the banana inside the peel which we eat) is not the only by-product of the banana that provides health benefits? Research has also found that a banana’s stem, peel and leaves contain substances that have antibacterial, anti-inflammatory and antioxidant (molecules that help prevent health conditions like cancer and diabetes) properties.10

Let us explore the key nutrients inside a banana that contribute to mental wellness and mood uplifting.

Nutritional benefits of bananas

Potassium

Bananas are a great source of the mineral, Potassium.11 Potassium helps regulate blood pressure by reducing the force of sodium and encourages vasodilation, which refers to the blood vessels expanding.12,13 The relaxing of the blood vessels in this process can reduce anxiety as it lowers stress levels, giving rise to improved mood and a sense of calmness.14 Furthermore, a good blood pressure can reduce headaches15, which can consequently improve your focus and attribute to your improved performance in your daily jobs.

Bananas can supply 8% of the recommended daily value of Potassium for humans.9 Currently it is recommended that adults aged between 19 to 64 years ingest between 3,500-4,700 milligrams of potassium per day. However, there are exceptions to this on medical grounds; the monitoring of potassium intake is important for individuals with certain health conditions (e.g., diabetes, heart problems, kidney disorders).16,17,18 If you have a medical condition that is listed or similar, please consult your healthcare provider for further advice.

Potassium helps control the level of fluids in a person’s body and the proper functioning of the heart muscle. Potassium is present in other foods (including fish, nuts and some vegetables), and there are also potassium supplements which you can purchase if you wish to increase your intake of this mineral.

Vitamin B6 and its connection to neurotransmitter synthesis

Vitamin B6 – also known as pyridoxine – is one of the few vitamins that contribute to maintaining the health of the nervous system, which among many other functions is responsible for your learning, memory, thoughts and feelings. Vitamin B6 plays an important role in a process that is known as neurotransmitter synthesis, which is essentially the formation of neurotransmitters (chemical signals in the brain) within nerve cells in the brain and in the nervous system.

Two neurotransmitters that vitamin B6 assists in synthesising are dopamine and serotonin.19 Dopamine plays a role in the functioning and control of cognition and stress response.20 Serotonin affects the nervous system and plays a pivotal part in brain function and the control of a person’s mood.21

Research has found that a higher intake of vitamin B6 is associated with a reduction of depression and mood disorders in individuals.22 Vitamin B6 is available in supplements, the ingestion of which aims to assist with feelings of stress, anxiety and low mood.23

Tryptophan and serotonin production for mood enhancement

Bananas contain tryptophan7, an important amino acid in humans which is ingested via foods that are rich in protein. Tryptophan produces serotonin and the intake of it is associated with the subduing of depression and anxious moods.24 However, the positive effects that Tryptophan bears can vary between individuals, and it was found that it cannot benefit severely depressed individuals.25 Low mood conditions are associated with a low level of serotonin in the brain.26 Serotonin is the hormone which helps control the important and basic human functions, including appetite, memory and mood.25

Magnesium and its calming effect on the nervous system

Magnesium is an essential mineral however we humans do not produce it naturally. When included in our diet, magnesium converts the food we eat into energy, and it ensures the proper functioning of the parathyroid glands (which produce important hormones for our bone health).

Previous studies have explored the interesting interplay between magnesium deficiency and psychological stress. Both of these are common conditions in the general population, and stand to cause further health consequences if left unattended. Magnesium participates in the balancing and neurotransmission of the normal stress response.

Therefore, low magnesium levels have been found in previous study cases of individuals suffering with psychological stress. This correspondence proposes that stress can increase magnesium depletion; and, inversely, magnesium deficiency could make the body more vulnerable to stress, which creates a vicious cycle.27

A further note on magnesium and health benefits: a common denominator in the neurodegenerative diseases Alzheimer’s disease, multiple sclerosis and Parkinson’s disease is neuro-inflammation. Neuro-inflammation is inflammation of the nervous tissue, which can be caused by a deficiency of magnesium.28

If you are interested in discovering food and drink options that will help implement magnesium into your diet, here is some additional information that can hopefully help.

Practical ways to incorporate bananas for mental wellness

There are numerous ways you can incorporate bananas into your diet to improve your mental wellness, and some may prove fun and enjoyable to prepare:

Portable snack Due to their dry peel, it is completely possible to carry around a banana in your bag as you go about your day. 
A breakfast bonus You could slice up a banana and add it to your breakfast meal of choice – for example cereal, porridge, toast or yoghurt. Boiled and/or mashed bananas are also a great nutritious breakfast meal for babies and infants, as they can eat this fruit from the age of four month onwards.29 
Baking You could mash up bananas and use them instead of butter or oil while baking. Additionally, you could add bananas into a recipe for muffins, cookies or cakes.30 Banana bread is also a very popular baked good.
Smoothies Banana smoothies are a delicious and easy-to-make beverage that consists of blending ripe bananas with various ingredients.

The United Kingdom’s (UK) National Health Service (NHS) has stated that a banana or vegetable smoothie constitutes as one serving of the daily recommended “five-a-day”. 

There is a specific recipe supplied by the NHS which you can use to make your own banana smoothie.

Additional lifestyle factors for optimal mental wellness

While including bananas and fruit in your diet is a positive change to make, try combining it with other healthy habits to increase your chances of improving your overall health and mental wellness. For example, other lifestyle factors that could help optimise your mental wellness include engaging in physical activity, going to bed at an earlier time, connecting with other people, learning new skills, and striving to live in the moment (mindfulness).32,33

Summary

Bananas are a popular fruit around the globe; their ingestion produces generous benefits for mental wellness and mood uplifting. Bananas’ rich contents of potassium, vitamin B6, tryptophan and magnesium can boost your energy, improve your focus, reduce your anxiety levels, encourage calm moods and improve the overall health of your nervous system. Consider incorporating bananas into your daily diet in order to better your mental wellness and mood, as well as your general physical health. 

References

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This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Catrin Emily Jones

Bachelor of Science - BS, Psychiatric/Mental Health Nurse/Nursing, Swansea University

Cat is a qualified mental health nurse who has worked across multiple sectors, such as hospital wards and in the community. Cat has several years of experience in geriatric nursing, specifically dementia care. She is bilingual and is fluent in both the English and Welsh languages.

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