Banana tea is a delicious beverage with 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 worldwide and are used in various ways. This article 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, 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. Fewer 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 recommended1. According to the National Institute of Health, a potassium deficiency can increase kidney stone risk, urinary calcium excretion, raise blood pressure and cause salt sensitivity2.
- 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 enhanced exercise performance by increasing the availability of glucose in the blood3.
- 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 attacks4.
Banana Tea Benefits
In addition to eating bananas, drinking banana tea also has many benefits. 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 improved sleep efficiency, early morning awakening, sleep time, and sleep onset latency in elderly test subjects5.
Bananas are high in antioxidants, which protect the body from free-radical damage. Antioxidants have been reported to help increase energy, increase resistance to colds and flu, and promote youthful skin. Studies show that a high intake of antioxidant-rich foods is inversely related to cancer risk6.
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.
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.
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 cholesterol levels 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)
- 1 banana (organic)
- 2 cups of water
- 1 cinnamon stick
- 1 tsp honey
- 1 saucepan
- Mesh strainer
- 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
- 1 banana peel
- 2 cups of water
- ¼ tsp cinnamon powder
- 1 tsp honey (optional)
- 1 saucepan
- Mesh strainer
- 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:
- Risk of Type 2 diabetes
- 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.
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 on the opinions of the author. 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 Cell Health News and its associates. This article has been medically reviewed by Dr. Charles Penick, MD for the accuracy of the information provided, but Cell Health News encourages you to make your own health care decisions based upon your research and in partnership with a qualified healthcare professional.
- U.S. Department of Health and Human Services, U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines
- Potassium – Health Professional Fact Sheet https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#en1
- Hsuan-Ying Chen 1, Fu-Chou Cheng 2, Huan-Chuan Pan (et al). Magnesium Enhances Exercise Performance Via Increasing Glucose Availability In The Blood, Muscle, And Brain During Exercise. 2014 Jan 20;9(1):e85486. doi: 10.1371/journal.pone.0085486. eCollection 2014. PMID: 24465574.https://pubmed.ncbi.nlm.nih.gov/24465574/
- Yasuhito Mikawa 1, Satoshi Mizobuchi, Moritoki Egi, Kiyoshi Morita. Low Serum Concentrations Of Vitamin B6 And Iron Are Related To Panic Attack And Hyperventilation Attack. 2013;67(2):99-104. doi: 10.18926/AMO/49668. [PMID: 23603926].https://pubmed.ncbi.nlm.nih.gov/23603926/
-  Gorica Djokic 1, Petar Vojvodić 1, Davor Korcok (et al). The Effect Of Magnesium Supplementation On Primary Insomnia In Elderly: A Double-Blind Placebo-Controlled Clinical Trial. 2019 Aug 30;7(18):3101-3105. doi: 10.3889/oamjms.2019.771. eCollection 2019 Sep 30. [PMID: 31850132}. https://pubmed.ncbi.nlm.nih.gov/23853635/
-  Carmia Borek. Dietary Antioxidants And Human Cancer. 2004 Dec;3(4):333-41. doi: 10.1177/1534735404270578. [PMID: 15523104].https://pubmed.ncbi.nlm.nih.gov/15523104/
-  Ratchada Cressey, Warunee Kumsaiyai, Ampika Mangklabruks. Daily Consumption Of Banana Marginally Improves Blood Glucose And Lipid Profile In Hypercholesterolemic Subjects And Increases Serum Adiponectin In Type 2 Diabetic Patients. 2014 Dec;52(12):1173-81. [PMID: 25651610]. https://pubmed.ncbi.nlm.nih.gov/25651610/