This fruit, which is often accused of being too sweet, actually hides an incredible power to boost your energy and health

The banana is the fruit of immediate energy. With around 90 calories per 100g, it provides natural sugars (glucose, fructose and sucrose) that are rapidly assimilated by the body. This combination helps satiate the body while maintaining a stable energy level.

No wonder it's one of the favorite snacks of athletes: it supports endurance, recharges glycogen reserves and helps recovery after exercise.

In fact, a study published in the journal PLoS One showed that consuming bananas during exercise was as effective as an energy drink in supporting performance and limiting muscle fatigue (source: PLoS One, 2012).

So it's perfect :

• before a sports session, to avoid fatigue,
• as a snack, to keep you going until lunchtime,
• or in the morning, to get the day off to a good start.

Bananas are also an exceptional source of potassium: around 400 mg per fruit, or almost 10% of daily requirements. This mineral plays a key role in :

• regulating blood pressure,
• heart function
• muscle contraction.

The World Health Organization recommends increasing potassium intake to reduce the risk of hypertension and cardiovascular disease (source: WHO).

A banana a day therefore helps balance the sodium/potassium ratio, which is often disturbed by an excessively salty diet.

Often overlooked, bananas' high fiber content makes them a valuable ally for intestinal transit.

An average banana provides around 2.6 g of fiber, which helps to :

• regulate digestion,
• prevent constipation,
• nourish the intestinal microbiota.

And that's not all: depending on its degree of ripeness, it acts differently!

Ripe, it's gentle on the digestive system, ideal for stimulating transit.

Still a little green, it contains resistant starch, a specific fiber that slows transit and nourishes good intestinal bacteria.

A simple tip: if you tend to be constipated, choose a ripe banana; if your digestion is too rapid, prefer a slightly firm banana.

In addition to sugars and minerals, bananas contain :

• vitamin B6, which helps produce the feel-good hormone serotonin,
• vitamin C, which boosts the immune system,
• magnesium, a natural anti-stress agent,
• and antioxidants, which protect cells against ageing.

No wonder it's often recommended to combat fatigue and seasonal blues. Combined with a balanced lifestyle, it can contribute to better mood regulation.

It's the question that often comes up: is a banana too sweet?

With a glycemic index of around 60, bananas fall into the medium category. For most people, it poses no problem. But for diabetics, it's best to eat it with a source of protein or good fats (plain yoghurt, a handful of almonds) to curb blood sugar spikes.

And as with everything, the key is moderation:

• One or two bananas a day is fine.
• Beyond that, there's a risk of taking in too much sugar, especially if other fruits are added.