Ripe yellow bananas are well-known for being fresh, delicious, and full of amazing health benefits. However, many people think that bananas with dark spots should be thrown away, while in fact, they are actually a nutritional “treasure” that not everyone knows about.

When it comes to common fruits in Vietnam that are rich in nutrients, bananas are always on the list. Whether green or ripe, bananas can be eaten in different tasty ways. However, if you let bananas ripen for too long, black spots will begin to appear on the peel. At this point, many people believe that bananas with black spots should be discarded, but this is not accurate.

If you only see dark spots on the peel while the flesh inside remains unchanged in color, you can confidently eat it. According to Japanese scientists, these black spots actually bring certain health benefits.

1. Reduces stress

During the stage when bananas develop black spots, their serotonin levels increase. Serotonin is also known as the “happiness hormone,” which helps regulate mood, reduce stress, calm irritation, and promote healthy bowel movements.

2. Reduces heartburn

Bananas with dark spots are considered a natural antacid that can help relieve indigestion. Bananas are known to be one of the easiest fruits to digest and do not cause any discomfort or bloating in the stomach. Therefore, instead of taking indigestion medication when you have heartburn, try eating a ripe banana with black spots—you may be pleasantly surprised by the results.

3. Stabilizes blood pressure

Bananas are an excellent source of potassium, a mineral that helps maintain stable blood pressure in the body. Ripe bananas with darkened skins typically contain high potassium levels and low sodium content, which helps prevent blood pressure fluctuations.

4. Provides instant energy

The high potassium content in bananas provides a quick source of energy after intense exercise. Additionally, it helps prevent muscle cramps. Other nutrients and minerals in bananas also help increase endurance and physical strength.

5. Prevents anemia

Ripe bananas with dark spots contain a high amount of iron, which plays a crucial role in transporting nutrients and oxygen throughout the body. This helps maintain sufficient blood levels, reducing the risk of anemia and supporting overall health and vitality.

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Important notes when eating bananas to avoid health risks:

• According to nutrition experts, the best time to eat bananas is when they have 40–60% dark spots. This indicates natural ripening and optimal nutritional value. If more than 60% of the peel is dark or bruised, the banana is overripe and should be discarded.

• Although bananas are nutritious, they are not suitable for people with diabetes or kidney problems due to their high sugar and potassium content.

• People with stomach ulcers should avoid eating bananas on an empty stomach to prevent irritation or stomach pain.

• Those suffering from headaches should limit banana consumption because the amino acids in bananas may dilate blood vessels and worsen symptoms.

• Do not eat more than 2 bananas per day. The best time to eat bananas is after morning exercise, as they help you feel full and reduce cravings.

• For women trying to lose weight, it is recommended to eat bananas 30 minutes before lunch or dinner, or after exercise, when the body needs an energy boost.