Bananas — Nutrients, Health Benefits, and Shopping Tips

Choose bananas based on when you plan to eat them; look for bright yellow bananas with tiny brown speckles if you want to eat them soon, as these are fully ripe with the sweetest flavor. If you prefer a slower ripening process, opt for greener bananas.

Avoid bananas with black spots or bruises, which indicate they are overripe or damaged. Bananas that appear dull or have a grayish tint are usually cold-damaged and won't ripen properly.

Bananas are best stored at room temperature until they ripen. To slow the ripening process, place them in the refrigerator; the peel will darken, but the fruit inside will remain fresh. Bananas can be frozen for longer storage, ideal for smoothies and baking.

Refrigeration can cause the banana peel to turn black quickly, though the fruit inside stays fresh. Do not store bananas in sealed plastic bags, as this can trap moisture and promote mold growth. Keeping bananas away from other ethylene-producing fruits can also help manage the ripening speed.

Bananas typically last for 2-7 days at room temperature, depending on their ripeness when purchased. To slow down ripening, they can be refrigerated, where the peel will darken but the fruit inside remains fresh for up to 1 week. For longer storage, bananas can be peeled and frozen for up to 2-3 months.

Leftover bananas can be used in a variety of ways, especially if they are overripe. Mash them into banana bread or muffins for a sweet treat or blend them into smoothies for a creamy texture. They are also great sliced and added to cereal, oatmeal, or yogurt.

Freeze bananas to use later in smoothie bowls or to make banana ice cream by blending frozen chunks until smooth. You can also caramelize banana slices with a bit of sugar and butter for a delicious topping on pancakes or waffles. If you have a lot of bananas, consider making a batch of banana pancakes or incorporating them into a banana pudding or trifle. Bananas can also be used in savory dishes, such as adding them to a curry for a sweet contrast.

Bananas are a great source of potassium, which supports heart health by regulating blood pressure. Their fiber content promotes digestive health, helping to prevent constipation. Bananas are also rich in vitamin B6, which supports brain health by aiding in the production of neurotransmitters. Additionally, their natural sugars and carbohydrates provide a quick energy boost, making them ideal for supporting physical activity and weight management when consumed in moderation.