Banana tea is a delicious beverage that has many potential benefits including improved sleep, digestive help, & weight management. Keep reading to learn to make your own cup!
This article has been medically reviewed by Dr. Charles Penick, MD
Banana Tea: Benefits, Uses & Recipes
Bananas are one of the most widely consumed fruits across the world and are used in a variety of ways. In this article, we will explain what banana tea is, its benefits, and how you can make your own.
What is Banana Tea?
Banana tea is a tea simply made from bananas. The banana is boiled in hot water which is then strained to create banana tea. Some choose to boil the peel also, which is called “banana peel tea.” To enhance the flavor, cinnamon is added to most recipes, with honey added as an option.
Banana Tea Nutrition
Bananas are excellent sources of potassium, vitamin b6, and magnesium. Lesser amounts of these nutrients may be found in banana tea because the fruit isn’t eaten. However, the longer the banana is steeped, the more nutrients can be found in the tea. Each of these nutrients is essential for good health:
- Potassium. The 2015–2020 Dietary Guidelines for Americans identify potassium as a “nutrient of public health concern.” Studies also indicate people in the United States consume less potassium than recommended. [1] According to the National Institute of Health, a potassium deficiency can increase kidney stone risk, urinary calcium excretion, raise blood pressure and cause salt sensitivity. [2]
- Magnesium. Studies indicate Americans consume less magnesium than recommended from food sources. Magnesium plays a key role in many bodily functions, including blood pressure regulation, muscle contraction, energy production, and nerve signal transmission. Magnesium consumption during exercise was found to enhance exercise performance by increasing the availability of glucose in the blood. [3]
- Vitamin B6. Vitamin B6 helps the body turn food into energy. It is also used for normal brain development and function. It also stimulates the production of serotonin and norepinephrine. Studies on vitamin B6 found low serum concentrations of vitamin B6 and iron were linked to panic attacks and hyperventilation attacks. [4]
Banana Tea Benefits
In addition to eating bananas, drinking banana tea has many benefits as well. Here are a few benefits of consuming banana tea.
Helps Promote Better Sleep
The high magnesium content of bananas and banana tea help to relax the muscles, which can improve sleep quality (fall asleep faster and sleep longer). Magnesium supplements were found to improve sleep efficiency, early morning awakening, sleep time, and sleep onset latency in elderly test subjects. [5]
Antioxidants
Bananas are high in antioxidants, which protect the body from free-radical damage. Antioxidants have been reported to help increase energy, increased resistance to colds and flu, and promote youthful skin. Studies show that a high intake of antioxidant-rich foods is inversely related to cancer risk. [6]
May Improve Digestion
The fructooligosaccharides in banana tea act like a probiotic, which helps digestion by promoting the growth of good bacteria in the digestive tract.
Weight Loss
Bananas are believed to help with weight loss for several reasons:
- High fiber content helps keep a person full
- Low in calories
- Can be used to replace desserts high in sugar and empty calories
- It May help decrease belly bloat
Helps Regulate Bloating
In some instances, sodium can cause bloating. High sodium levels can pull water from the cells, causing the body to hold water, which leads to bloating. The high potassium content in banana tea can help maintain a healthy sodium-potassium balance in the body, thereby reducing the bloating caused by excess sodium.
Heart Healthy
Bananas keep the heart healthy in several ways. In addition to its high potassium content, which helps regulate blood pressure, banana tea has been shown to slightly reduce fasting blood glucose levels and slightly improve hypercholesterolemic levels (excess levels of cholesterol in the bloodstream). [7]
How to Make Banana Tea
Banana tea is a simple recipe that can be made with or without the peel. Estimated prep time: 10 minutes.
Banana Tea (Minus the Peel)
Ingredients:
- 1 banana (organic)
- 2 cups of water
- 1 cinnamon stick
- 1 tsp honey
- 1 saucepan
- Mesh strainer
Instructions:
- Put water and cinnamon stick in a saucepan, bringing to boil
- Peel banana and place banana in a saucepan
- Let banana boil for 10 minutes
- Remove from heat
- Pour contents into the cup through a mesh strainer
- Add honey for taste
Note: The longer the banana boils, the more nutrients seep into the tea.
Banana Peel Tea Recipe
Ingredients:
- 1 banana peel
- 2 cups of water
- ¼ tsp cinnamon powder
- 1 tsp honey (optional)
- 1 saucepan
- Mesh strainer
Instructions:
- Slice off ends of banana peel
- Bring water to boil
- Add banana peel
- Simmer for 10 minutes
- Strain tea in the cup, adding honey to taste
Side Effects of Banana Tea
As with most things in life, moderation is key. One or two cups of banana tea daily is a suggested serving, but it should be noted that consuming too much banana tea could cause “potassium overload.” This side effect typically consists of nausea, vomiting, and an upset stomach. Other potential side effects of drinking too much banana tea include the following:
- Migraine
- Gas
- Risk of Type 2 diabetes
- Hyperkalemia
- Respiratory problems
- Weight gain
- Tooth decay
- Ragweed allergy
- Respiratory problems
Organic bananas are preferred to avoid any pesticide residue or other chemicals on the peel. If using non-organic bananas, washing the peel thoroughly before seeping is advised.
Final Thoughts
Banana tea is an excellent beverage to drink before bed. In addition to having many nutrients including magnesium, antioxidants, potassium, and b6, it helps the body relax, which could benefit those who have difficulty sleeping. Ready to give banana tea a try? Share your experiences with this delicious beverage in a comment below.
Medical Disclaimer: This article is based upon the opinions of Dr. Daniel Pompa. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Pompa and his associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Dr. Pompa encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
The Immune System 101: What is Real Immunity?
