Health Benefits of Bananas for Kids

An apple a day keeps the doctor away…but what about bananas?

Bananas are a highly nutritious, energy packed fruit, so including bananas in your children’s diet will help you to provide them many beneficial nutrients.  


Bananas contain lots of nutrients including:

  • manganese
  • vitamin B6
  • vitamin C
  • fiber
  • Potassium
  • Iron
  • vitamin A
  • biotin


In addition, here are some surprising health benefits of bananas for kids.


Health Benefits of Bananas for Kids:


  1. Gives Kids Energy: Bananas are great for children who play sports or are highly active. The carbohydrates present in ripe bananas are fast digesting and give kids instant energy.
  2. Improves Digestion: In addition to increasing energy, bananas always improve digestion due to the fiber content. Bananas contain a type of fiber called pectin. This fiber is water soluble and aids in proper digestion by converting the carbohydrates into simple sugars that are released. Regular intake of bananas regulates the bowel moment of your child and prevents gastrointestinal problems.
  3. Strengthens Bones: Due to their high potassium content, bananas are also great for strengthening your child’s bones. The potassium neutralizes the sodium that may be present in your child’s diet and thereby makes your child’s bones strong. The calcium that is lost during urination can be supplemented by a banana.
  4. Improves Eyesight: Studies show that children who eat bananas regularly have better eyesight. Bananas can improve your child’s vision due to the vitamin A that is present. Vitamin A is known for protecting the retina from many kind of diseases.
  5. Boosts Brain Power: Research has shown that children who ate bananas at least 3 times a day performed in their exams. Potassium rich bananas help to boost brain power in children by helping the circulation of blood to the brain. Bananas can also increase your child’s concentration power. You may give them bananas for snacks at school or in between study hours.
  6. Prevents Anaemia: Iron deficiency, where there is absence of red blood cell production, leads to anemia. Your child’s diet should include iron, folic acid, vitamin B12 and copper in sufficient quantity for the formation of red blood cells. A banana is enriched enough with all of these nutrients and helps in producing hemoglobin. Iron is good for your child and prevents your child from getting anaemic.


Baby’s First Food

Bananas are one of the the best solid food to introduce to infants. Bananas contain 0% fat, are easy to digest and are not allergenic.

Bananas can be introduced into your children’s diet from a very early stage, from about 6 months onward. Bananas can be a very nutritious baby food. You may introduce them by giving your baby mashed bananas with milk in small quantities. You can gradually increase the amount once you see how they tolerate it.


Healthy Kids Banana Recipes


There are many ways to get your children to enjoy a banana. Enjoy them on their own, or get creative with banana shakes and more. You can also make cupcakes with banana or include them in desserts.

Here are a few of our favorite banana recipes that use my favorite kids protein powder, KidzShake.

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Banana Bread Smoothie

(Serves 1-2)


health benefits of bananas for kids, banana recipes, kidzshake, protein for kids



  • 4 scoops of vanilla cream KidzShake
  • 1 medium banana
  • ¼ C rolled oats, gluten-free if required
  • ¼ C unsweetened dried apricots
  • ¼ C walnuts
  • ½ C unsweetened coconut
  • ¾ C water
  • ¾ C crushed ice



  1. Blend on high.
  2. Enjoy!


Mango Banana “Ice Cream”


health benefits of bananas for kids, banana recipes, kidzshake, protein for kids



  • 4 scoops of vanilla cream KidzShake
  • 1 banana, sliced and frozen
  • 1 C frozen mango
  • ½ C ice
  • ¾ C coconut milk



  1. Add banana and pineapple to blender and blend on low until fruit chunks are very small.
  2. Add coconut milk and KidzShake powder and blend until smooth.
  3. Add ice (if needed) and blend until combined.
  4. Serve immediately and top with fresh mango, coconut flakes and some chia seeds sprinkles.


Banana Breakfast Bars

(Serves 6-9 kids)


health benefits of bananas for kids, banana recipes, kidzshake, protein for kids



  • 1½ C rolled oats
  • 4 scoops Vanilla Cream KidzShake (just over ¼ cup)
  • 1 egg
  • 2 medium bananas, mashed
  • ½ C water
  • ¼ C peanut butter, slightly warmed
  • 2 t vanilla extract
  • 1 t cinnamon
  • 1 t baking powder



  1. Preheat oven to 350 degrees.
  2. Mix all ingredients thoroughly in a bowl.
  3. Pour into a greased 8×8 pan.
  4. Bake for 25-30 minutes or until brown.
  5. Serve with Greek yogurt and fresh berries.


Pineapple Banana Shake

(Serves 2)


health benefits of bananas for kids, banana recipes, kidzshake, protein for kids


Note: I love to add avocados to my kids’ shakes because they are high in:

  • Healthy Fats
  • Antioxidants
  • Vitamin C
  • Dietary Fiber


They also make super creamy shakes!



  • 4 scoops of Vanilla KidzShake
  • ½ C pineapple chunks
  • ½ avocado
  • 1 C fresh spinach
  • 1 C coconut water
  • 1 T chia seeds (optional)
  • 1 banana



  1. Blend all ingredients on high until smooth.
  2. Enjoy immediately.


Berry Banana Bread

(Makes 1 bread loaf or 12 muffins)


health benefits of bananas for kids, banana recipes, kidzshake, protein for kids



  • 4 scoops of vanilla KidzShake
  • 2 large ripe bananas, peeled approximately 2 C
  • 2 large eggs
  • ½ C honey or 100% pure maple syrup
  • ½ C coconut Oil
  • 1 t ground cinnamon
  • 2 t baking powder
  • ¾ C buckwheat or quinoa flour
  • 1½ C blueberries or strawberries



  1. Pre-heat oven to 325 degrees.
  2. Mash bananas in blender or large bowl.
  3. Add eggs, honey/maple syrup, coconut oil, cinnamon, baking powder, buckwheat/quinoa flour and KidzShake powder and mix until well-blended.
  4. Gently fold the blueberries or strawberries into the mix.
  5. Pour into a lined bread tin or into a muffin tray.
  6. Bake for 50 minutes in the bread tray, or check after 20-25 minutes in muffin tray.
  7. Bread is done when you press on the top and it springs back.

More healthy banana recipes:

Banana Breakfast Cookies
Banana Chocolate Chip Cake
Banana Marshmallow Pronuts
Blueberry Banana Pancakes

KidzShake: Premium Nutrition for Kids aged 2-18 years

  • Kid Approved Taste
  • Perfect for Breakfast or as a Snack
  • Organic Protein
  • 17 Essential Minerals + Vitamins
  • Methylated B12
  • 4 Billion Probiotics + Fiber to support Healthy Digestion
  • Non GMO
  • No Added Sugar


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